If you're of the opinion that all sugar is the devil in disguise, then it's time for a reality check. No doubt sugar's rap sheet is long, but it's also a critical source of energy necessary for survival. However, not every sugar convict in this lineup is equally guilty.

The innocent ones are fructose found in fruits and vegetables and lactose found in dairy-rich foods. Why? Because these guys roll with beneficial fiber and calcium. On the other side of the sugar fence are the 'Added Sugars.' These guys are the sweet accomplices in processed foods, rendering kitchen counters as a crime scene. They've also fooled us by donning different names on food labels - all 61 of them. Thanks to this skilled impersonation, you may be handcuffing more sugar than you realize, leading to an array of health issues.

Before you swear off your sweet tooth forever, let's dive into the specifics. Even natural sugars like honey and maple syrup used to sweeten foods are part of the added sugars gang. Sure, they sound more wholesome than table sugar, but all they do is add calories without contributing much in terms of vitamins and minerals, according to nutritional experts.

The stakes rise when you take into account the average American's sugar consumption. According to the U.S. Department of Health and Human Services and U.S. Department of Agriculture, the average Joe consumes 270 calories of added sugars - that's 17 teaspoons a day!

To escape the clutches of the sugar mafia, it's recommended to keep the calories from added sugars to no more than 10% each day based on a 2,000 calories a day diet - that's a maximum of 12 teaspoons a day for adults. However, industry groups have different opinions with the American Heart Association recommending no more than 100 calories for women and 150 calories for men from daily added sugars. For kids aged 2 and older, the recommendation stands at 100 calories or 6 teaspoons daily.

Too much sweetness can quickly turn sour and manifest in surprising ways affecting physical and mental well-being. Looking for a sign that the sugar mafia has infiltrated your body? Watch out for increased hunger, weight gain, irritability, low energy, food tasting bland, cravings for sweets, high blood pressure, acne, sleep issues, digestive problems, brain fog, and cavities.

Taming your sweet tooth doesn't have to involve going cold turkey. It's about making healthier food choices, focusing on unprocessed whole foods, reading labels, and being mindful of how much and what type of sugar is sneaking into your diet.