We all know how difficult it is to control what you eat.  Cookies, brownies, chips—these are all foods that can tempt us to ‘just take one.’  But when do you know how much is too much, and how much sugar should you have in your diet?

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According to the University of California San Francisco, experts recommend that you should limit your daily added sugar intake  to less than six teaspoons (25 grams). However, the average American eats nearly 19.5 teaspoons (82 grams) per day, which then amounts to over 66 pounds of added (not naturally occuring, like refined sugar in Coca-Cola) sugar consumed in a year.  This statistic is particularly daunting especially when compared to the number of adults developing type 2 diabetes, heart disease, and obesity.

There’s no doubt that sugar is pervasive in our culture.  A 12 ounce can of Coca-Cola contains 11 teaspoons of sugar, which is nearly double the recommended amount of added sugar per day.  Even foods that we think are ‘healthier’ because they’re marketed for containing less calories may actually have more sugar than the higher calorie option.  Both Reduced-Fat Oreos and regular Oreos contain 14g of sugar per three cookies, even if the reduced-fat variety has 10 less calories.  One Nutri-Grain bar contains 14g of sugar while V8 Fusion Juice (100% juice) contains a whopping 28g of sugar.

So will a little sugar kill anybody?  Not necessarily. But it can create a chemical reaction in your brain that causes you to crave more of it.  The U.S. National Institute on Drug Abuse claims that sugar can cause addiction-like behavior in people—in the same way that cocaine and alcohol affects the brain.  Over a long period of time, sugar impacts the glucose levels in the bloodstream and causes insulin release from the pancreas. In turn, this impacts appetite suppression in the brain, thus leading to weight gain and health problems.

So what can you do to help combat the sugar crisis?  Here are five bSmart tips to reduce your daily intake of sugar.

1) Drink water instead of juice or soda.  

Not only is hydration key for healthy skin and proper bodily functions, but it contains no added sugars.  Juices, soda, and sugary drinks are all high in sugar, fat, and calories. At restaurants, you can save a few dollars by asking for water instead of a soda.  Alcohol is also high in sugar and calories, meaning that drinking in excess can cause health problems down the road.

2) Don’t assume that ‘diet’ is better.  

Artificial sweeteners can trick your body into producing insulin, is linked to headaches, and actually contributes to weight gain.  You can be at risk for vascular health issues and diabetes. All in all, it’s just bad.

3) Opt for natural sugars instead of added sugar.  

Cherries, apples, peaches, and blueberries are all antioxidant-rich fruits that will cut your sugar craving and leave you feeling full.

4) Read the label before you purchase a product.  

The best thing you can be as a consumer is knowledgeable.  If you have to choose between two breakfast cereals, think of the sugars, calories, fats, and other nutritional information to help you decide.

If you know it’s your friend’s birthday party (complete with margaritas and cake), you should try to balance the amount of sugar that you’re consuming throughout the day to accommodate for it.

Sara is a managing editor at bSmart and student at the University of Vermont.  She plans on attending Environmental Law school following graduation.