Many people are working to reduce or eliminate sugar from their diets.
On average, Americans consume about 22 teaspoons of sugar a day—three times more than health experts recommend.
Overconsumption of sugar is linked to serious health issues like obesity, type 2 diabetes, and heart disease.
Whether you decide to quit sugar gradually or all at once, it can be a tough habit to break.
How to Reduce Added Sugar in Your Diet
Natural sugars found in fruits and dairy are generally fine, but added sugars in processed foods are the ones to watch. These sugars often show up in everyday items like yogurt, sauces, salad dressings, cereals, and sports drinks—foods that are typically high in calories but low in nutrition.
To cut back on added sugar, start by reading food labels, cutting down on processed foods, avoiding simple carbohydrates, and including more protein and healthy fats in your meals.
Here are 10 actionable steps to help you cut out added sugar:
1. Read Food Labels Carefully
Hidden sugars are common in packaged foods. Look for ingredients such as cane sugar, corn syrup, honey, molasses, and other sweeteners. The “Added Sugars” line on nutrition labels can help you track your intake—remember that 1 gram of sugar equals 4 calories.
2. Cut Back on White Sugar
White refined sugar quickly raises blood sugar and insulin levels. It’s often added to everyday products like bread, condiments, and sauces. Reducing your intake can benefit your overall health.
3. Swap Out Sugary Beverages
Sodas, sweetened juices, and flavored drinks are among the biggest sources of added sugar. For example, one can of soda can contain up to 9 teaspoons of sugar. Instead, choose sparkling water or flavor your water with slices of fresh fruit.
4. Organize Your Kitchen Wisely
If others in your household still consume sugary snacks, store those items out of sight to avoid temptation whenever you open the fridge or pantry.
5. Cook and Prepare Drinks at Home
Making meals and beverages from scratch gives you full control over ingredients, helping you avoid the hidden sugars found in many store-bought items like sauces and dressings.
6. Go for Whole Grains
Refined carbs—like those in white bread, muffins, and pastries—often contain added sugars and break down quickly into sugar. Whole grains digest more slowly, offering more sustained energy.
7. Watch Out When Eating Out
Many restaurant dishes, especially fast food options, sneak in sugar through sauces or crusts. Check nutrition info ahead of time, or ask for modifications to reduce sugar content.
8. Reduce Sugar Gradually
Going cold turkey can lead to symptoms like fatigue or headaches. It’s often easier to scale back bit by bit—reduce sugary items little by little each week.
9. Prioritize Protein and Healthy Fats
Foods rich in protein and good fats—such as eggs, avocados, nuts, and lean meats—keep you full longer and help prevent blood sugar spikes, which can curb sugar cravings.
10. Find Healthier Ways to Sweeten Foods
Instead of using added sugar, sweeten drinks and meals with fresh fruits. Try orange slices in water or use fresh or dried fruit to naturally sweeten oatmeal or pancakes.
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