By: Nick Niedzwiecki
Sugar isn’t just in candy bars and soda anymore—it’s lurking in places you’d never expect. From barbecue sauce to yogurt, granola bars to salad dressings, added sugar has quietly made its way into the American diet, often disguised with names like “evaporated cane juice,” “corn syrup,” or “maltodextrin.” And it’s wreaking havoc on our health.
Excess sugar intake is one of the leading contributors to weight gain, inflammation, type 2 diabetes, and heart disease. The tricky part? Most people don’t realize how much they’re consuming. A quick breakfast of cereal, coffee creamer, and toast with jam might seem harmless but could easily pack over 30 grams of sugar before 9 a.m.
The American Heart Association recommends limiting added sugar to 25 grams per day for women and 36 grams for men—but the average American consumes more than 70 grams daily. That’s nearly triple the limit!
So how do we avoid the sugar trap?
1. Start Reading Labels
Look beyond just “sugar” on the label. Watch out for anything ending in “-ose” (like fructose or glucose) or with syrup in the name. If sugar is one of the first three ingredients, it’s likely a high-sugar food.
2. Rethink Your Beverages
One of the biggest hidden sources of sugar is what we drink. Sweet tea, energy drinks, fruit juices, and even “healthy” smoothies can have more sugar than a soda. Try switching to water with lemon or unsweetened tea and coffee.
3. Don’t Trust Health Buzzwords
“Organic,” “all-natural,” and “low-fat” products often hide sugar to enhance flavor. That “healthy” protein bar may have more sugar than a Snickers.
4. Eat Real Food
The simplest way to cut back on sugar is to eat more foods without nutrition labels—meat, eggs, vegetables, and fruit. Whole foods don’t need sugar to taste good or make you feel full. Reducing sugar doesn’t mean eliminating joy. It means regaining control. You’ll likely notice clearer skin, better energy, and improved mood after just a few weeks of cutting back.
If you’re unsure where to start, you’re not alone—and you don’t have to do it on your own.
Take the First Step with Fit for Life Nutrition.
At CrossFit Athens, our Fit for Life Nutrition program is open to anyone, not just members of the gym. We’ll help you make sense of labels, build simple meal strategies, and finally understand how food affects your energy, weight, and long-term health.
Whether you’re looking to lose weight, get off blood sugar medication, or just feel better in your own skin—this is your first step.
Email us at info@crossfitathens.com to get started today. Your future self will thank you.
By: Nick Niedzwieki – Owner, CrossFit Athens
June 20, 2025
