Who's the scariest supervillain of all time? Darth Vader? The Joker? Bruce Jenner's plastic surgeon? All pretty nasty, it's true. But let me nominate an evil force with greater powers. A villain who can be both solid and liquid, who can be as fine as dust or as hard as rock, and who lives inside of almost everything you eat. I'm talking, of course, about sugar.

I've yet to meet a person who doesn't occasionally crave something sweet -- ice cream, cookies, candy. We think to ourselves: "One brownie won't kill us. It's harmless." And that's true -- one brownie is harmless. But it accounts for only a fraction of the sugar you'll eat in a day.

According to the American Heart Association, Americans down about 22 teaspoons of the sweet stuff every day. (Imagine choking that down all at one time.) And most of that comes from less-than-obvious sources. Manufacturers today put sugar in everything from the bread in your pantry to the turkey on your table. That makes sweet ol' sugar the ultimate supervillain -- or at the very least a driving force behind heart disease and diabetes.

So let's put this into perspective. If you're currently taking in more than 120,000 sugar calories each year—as is the average American—then you're adding 35 pounds of sugar-induced flab to your body annually. But here's the good news: Every dark thriller has a path to salvation. To help you find the way, I've identified the most nefarious sources of sugar currently crouching in the dark shadows of your diet. Start dodging these villains today and you'll earn a body worthy of a sequel. And for easy swaps that will help you lose 10, 20, 30 pounds or more, check out the all-new, updated Eat This, Not That! 2013.

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