How to reduce sugar in your diet

Sugar hides in more foods than you might expect. If you’re trying to cut back, the first step is knowing where those extra calories come from. The good news? Reducing sugar can deliver big health benefits like more energy, better weight control and improved overall wellness.

Added sugar: What it is and where it hides

Added sugar is commonly included during processing or preparation to enhance flavor, texture or shelf life. The American Heart Association recommends that women have no more than 25 grams (6 teaspoons) of added sugar a day. For men that number is 39 grams (9 teaspoons). For perspective, a 12-once soda contains more than a full day’s limit.

What is the difference between added sugar vs. natural sugar vs. total sugar?

Natural sugars are found in whole, unprocessed foods like fruits, vegetables and dairy. These sugars come packaged with fiber, vitamins and minerals that support overall health and help slow digestion, leading to steadier energy levels.

Added sugars provide little to no nutritional value. Choosing foods with natural sugars is generally a healthier option because they offer more nutrients and promote balanced energy compared to the empty calories of added sugars.

Total sugar is the combination of both natural sugars and added sugars in any food or meal.

Common sources of added sugar

While you likely know that a piece of candy is loaded with added sugar, the sweet stuff does find its way into many foods. You’ll find high sugar content in the following foods and drinks:

• sugary drinks like soda, sweetened coffee drinks and energy drinks
• baked goods and desserts
• condiments and sauces, such as ketchup, salad dressings and tomato sauce
• breakfast cereals, granola bars and flavored yogurts

Alternative names for sugar on labels

Sugar by any other name may taste as sweet, and it could still have unwanted health impacts. That’s why it’s good to know other ways sweeteners show up on labels. Check for syrups on your label, like corn syrup and rice syrup, and pay attention to words ending in “ose” as these often are added sugars. Food companies also use artificial and natural sweeteners to change the taste of a product.

Artificial sweeteners

Artificial sweeteners can help reduce sugar intake and manage weight when used in moderation, and they are generally safe for healthy adults. However, they may influence taste preferences and encourage processed food choices, so whole foods like fruits and vegetables remain the best option for overall nutrition. Here are some common names of artificial sweeteners:

• sucralose
• aspartame
• saccharin
• advantame
• neotame

Natural sweeteners

Natural sweeteners are derived from plants or natural sources and often contain trace nutrients, though some still add calories and can affect blood sugar. Sweeteners that contain erythritol and commercial sugar alcohols like xylitol can cause gastrointestinal distress and may have a possible link to cardiovascular events. Examples of natural sweeteners include:

• Stevia: zero calorie but often includes sugar alcohols like erythritol.
• Honey: contains more calories than sugar.
• Monk fruit: zero calorie but often includes sugar alcohols like erythritol.
• Agave nectar: has more calories than sugar.

Reducing added sugar can improve your health

Consuming too much added sugar can have serious health consequences. Research links high intake to weight gain, obesity and an increased risk of chronic conditions like heart disease and type 2 diabetes. It can also contribute to dental cavities and trigger mood swings and energy crashes, making it harder to maintain overall wellness.

The good news? Cutting back on added sugar can make a big difference. Reducing intake helps stabilize blood sugar, improve energy levels and support long-term health. Simple steps like choosing whole foods, reading labels and swapping sugary drinks for water can go a long way toward creating a healthier lifestyle.

10 tips for weaning off added sugar

1. Don’t go cold turkey. Gradual changes are easier to maintain. Start by reducing sugar in coffee or mixing sweetened and plain yogurt until you adjust.
2. Read labels carefully. Look for hidden sugars in sauces, dressings and packaged foods. Learn sugar’s aliases like corn syrup or evaporated cane juice.
3. Cut sugary drinks. Replace soda and sweetened coffee drinks with water, sparkling water, or unsweetened tea.
4. Choose whole foods. Fresh fruits, vegetables, lean proteins, and whole grains help keep you full without added sugar.
5. Indulge smartly. If you crave sweets, opt for a small piece of dark chocolate (70% cacao or higher) instead of processed candy.
6. Avoid “free” treats. Office donuts or leftover holiday cookies still cost your health. Politely decline or bring a healthier option.
7. Clear out temptations. Remove candy jars and sugary snacks from your home and workspace.
8. Plan ahead. Stock up on healthy snacks like nuts, seeds, and fruit to avoid reaching for sugary options.
9. Watch packaged foods. Even “low-fat” or “healthy” items can hide sugar. Check labels on yogurt, granola bars and soups.
10. Find flavor alternatives. Use spices like cinnamon or vanilla to add sweetness without sugar.

Reducing added sugar doesn’t have to mean giving up sweetness or flavor, it’s about making smarter choices for lasting health. Start small, stay consistent and enjoy the benefits of a balanced diet.