Cutting Back on Added Sugar Without Feeling Deprived

If you have a sweet tooth, you're not alone. The average American adult eats about 17 teaspoons of added sugar a day, well over what health experts recommend. Over time, too much added sugar is linked with weight gain, type 2 diabetes, heart disease, fatty liver disease, and tooth decay.

But cutting back doesn't mean giving up everything you enjoy. With a few smart swaps, you can reduce added sugar significantly and still enjoy food.

Natural sugar vs. added sugar

Not all sugar is the same. Natural sugars are found in whole fruits, vegetables, and plain milk. These foods also provide fiber, water, vitamins, and minerals, so they aren't the concern.

Added sugars are sugars and syrups put into foods during processing or preparation, or added at the table. These include table sugar, brown sugar, honey, maple syrup, corn syrup, and agave. Fruit juice concentrates used as sweeteners also count.

How much is too much?

The Dietary Guidelines for Americans have long advised keeping added sugars below 10% of daily calories, about 50 grams on a 2,000-calorie diet. The American Heart Association recommends an even lower limit for most adults:

For perspective, a single 12-ounce can of regular soda contains about 39 grams of added sugar.

Where added sugar hides

Sugary drinks, desserts, and candy are the obvious sources. But added sugar also shows up in foods you might not expect:

• Flavored yogurt and coffee creamers
• Granola, cereal, and "healthy" snack bars
• Pasta sauce, ketchup, barbecue sauce, and salad dressings
• Bread, bagels, and crackers
• Instant oatmeal packets
• Bottled teas, sports drinks, and energy drinks

12 practical ways to cut back

Start with drinks

1. Swap soda for sparkling water flavored with lemon, lime, or a splash of 100% juice.
2. Order coffee drinks smaller or with fewer pumps of syrup. You can ask for half the usual amount.
3. Choose unsweetened iced tea and sweeten it lightly yourself if needed.
4. Save sports drinks for long, intense workouts. For most exercise, water is enough.

Rethink breakfast

1. Buy plain yogurt and add fresh fruit, cinnamon, or a small drizzle of honey you control.
2. Choose cereals with less than 6 grams of added sugar per serving.
3. Make plain oatmeal and sweeten it with mashed banana or berries.

Smart kitchen habits

1. Read labels for Added Sugars and compare brands. Sauces vary widely.
2. Cut sugar in recipes by one-third. Most baked goods taste just as good.
3. Use spices like cinnamon, nutmeg, vanilla, and ginger to add flavor without sugar.
4. Keep fruit visible on the counter for an easy sweet snack.
5. Enjoy dessert mindfully. Have a smaller portion, eat it slowly, and savor it.

What about sugar substitutes?

Low- and no-calorie sweeteners such as sucralose, aspartame, stevia, and monk fruit can help some people transition away from sugary drinks. The FDA considers approved sweeteners safe at typical intake levels. However, research on long-term effects continues, and the World Health Organization has advised against relying on them for weight control. The best long-term goal is learning to enjoy less-sweet foods overall, with water as your main drink.

Handling cravings

Sugar cravings often show up when you're tired, stressed, or overly hungry. A few strategies can help:

• Eat regular meals that include protein, fiber, and healthy fats.
• Get enough sleep. Poor sleep increases cravings for sweets.
• Pause before reaching for a treat and ask whether you're hungry, bored, or stressed.
• Take a short walk or drink a glass of water first.

When to talk to a doctor

If you have frequent intense cravings, increased thirst, frequent urination, unexplained weight changes, or fatigue, talk to your doctor. These can be signs of high blood sugar. Adults 35 to 70 who are overweight should be screened for prediabetes and diabetes, and your doctor can order a simple blood test.

The bottom line

Cutting back on added sugar is one of the most effective changes you can make for your long-term health. Start with sugary drinks, read labels, and make small swaps one at a time. You don't have to give up sweets completely; just make them an occasional pleasure rather than an everyday habit.