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It's a staple in kitchens, restaurants and bakeries. But it turns out, for some, a love affair with sugar can turn into a bad relationship.

I had some health issues, and it ended up being sugar that was triggering these headaches, I was having, said Laura Martin, author of The Green Market Baking Book.

Added sugars can increase inflammation in blood vessels and increase the risk of heart disease, diabetes and arthritis. Some studies suggest high sugar intake can lead to depression. Sugar can also change the structure of collagen in the skin, leaving wrinkles.

It's amazing how quickly you can see some of the damage from the added sugars, Dr. Amy Jamieson-Petonic said. You can literally see changes within an hour on an ultrasound of how this negatively impacts your cells.

Jamieson-Petonic says the average American consumes 22 teaspoons of sugar a day.

There's a lot of hidden sugars that people might not be aware of, she added.

Here's where the sugar hides: tomato sauce, ketchup, barbecue sauce and salad dressings may not seem too sweet- but these products can be loaded with sugar.

Skip the soda - which has about 10 teaspoons of sugar. Instead, drink sparkling water, with a splash of juice. Eat whole foods, not processed. And sweeten foods naturally with spices like coriander, cinnamon and nutmeg.

If you cut hidden sugar from your diet, then a splurge can sweeten your day without derailing your diet.

Federal guidelines offer limit for the amount of salt and fat Americans take in, but there is no similar federal guideline for sugar.

Sugar is hard to find on nutrition labels often times because it's listed by many different names. Any word in the ingredients list, that ends in ose is a tipoff. But other names include molasses, corn syrup, corn sweetener, honey concentrate, fruit juice concentrate, cane sugar and raw sugar.

The American Heart Association recommends women consume less than six teaspoons of added sugar each day and men consume less than nine.

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