Too much sugar in your diet contributes "empty calories" to your meals and also increases the risk for insulin resistance, which occurs when you stop responding normally to the hormone called insulin which stabilizes your blood sugar. Insulin resistance is linked to diabetes, weight gain, obesity and other metabolic issues.
Not all sugar is bad; natural sugars from foods like fruits, veggies and dairy products can be  a healthy source of energy. All of these foods provide fiber, protein and/or healthy fats along with sugar, which help slow down the absorption of sugar.
The key is to avoid added sugar in processed foods in order to balance your calorie intake and support your overall health. Stick to about 6 teaspoons or less of added sugar per day, such as by avoiding sweetened drinks (like sports drinks, juices and sodas), cereals/granolas, yogurts, condiments, candies and desserts. Check out our blog post on sugar here.