The World Health Organization (WHO) recommends that a solid daily intake of sugar should not exceed more than 25 grams per day. Not surprisingly though, most countries eat a lot more than the recommended daily amount — some countries up to 6 times as much.

We know that the U.S. is one of the most obese countries in the world, next to Mexico, where 70 percent of the population is overweight and nearly one-third are obese. Other overweight countries include China, Russia, Brazil, and Egypt, according to the U.S. News and World Report.

Though sugar intake, obesity, diabetes, and heart disease are all linked, a sugar-heavy diet can be bad for you even if you’re at a normal weight. According to research published in JAMA Internal Medicine earlier this year, people who took in 25 percent or more of their daily calories as sugar were twice as likely to die from heart disease as those who didn’t eat that much sugar. Essentially, the more sugar you eat, the more likely you are to die from some chronic disease — even if you still eat a lot of fruits and vegetables in addition to the sugar.

The WHO has urged people to reduce the amount of sugar they consume every day. One quick way to lower your sugar intake is to avoid sweet sodas or drinks; stick to dark chocolate rather than milk chocolate or candy bars; and turn to fruit whenever you have a sweet tooth. In addition, ask for the unsweetened version of your fancy Starbucks coffee drink. We often aren’t even aware of the fact that we’re consuming so much sugar — sometimes twice or three times more than the recommended 25 grams per day.

To see exactly which countries are the worst sugar consumers, watch the video below.