Do you love a sweet treat with your lunch or dinner? Or maybe you find yourself reaching for something sugary when you’re bored or tired. If so, you’re not alone–many of us enjoy a little sweetness in our lives. But sometimes, it feels like sugar is everywhere, and it can be hard to manage how much we’re eating.

The good news is you can cut back on sugar without giving up all the things you love. Reducing your sugar intake can have some great benefits, like helping you keep your blood sugar steady, manage your weight, and even have more energy throughout the day. It might even lower your risk of certain health problems.

This blog will give you easy and delicious ways to cut back on sugar without sacrificing taste or enjoyment.

Understanding sugar: A simple breakdown

Before we dive into how to cut back, let's cover the basics. Sugar is a type of carbohydrate, just like the starch in bread or potatoes. Our bodies use carbohydrates for energy. Think of it like fuel for your car—sugar helps keep you going. There are different kinds of sugar, like glucose, fructose, and sucrose, but they all work in a similar way.

What’s the difference between natural and added sugars?

Not all sugar is created equal. Understanding the difference between natural and added sugars is the first step in learning how to cut out sugar effectively.

• Natural sugars are found naturally in foods like fruits, vegetables, and milk.1 When you eat an apple, you're getting natural sugars along with vitamins, minerals, and fiber. These nutrients are good for you.
• Added sugars are sugars that are added to foods during processing or preparation. This could be table sugar, corn syrup, honey, or maple syrup.1 These sugars are often added to make foods taste sweeter, but they don't usually come with the same healthy nutrients as natural sugars.

So, why should we focus on cutting added sugars? While our bodies need some sugar for energy, too much added sugar can lead to health problems. It can contribute to weight gain, make it harder to control blood sugar, and increase the risk of things like heart disease and type 2 diabetes. By focusing on reducing added sugars, you can enjoy the sweetness of natural foods while protecting your health.

Common sugar culprits to watch out for

It's easy to think that sugar is only in obvious places like candy and cookies. But the truth is, sugar often hides in foods you might not even suspect! This is why it's so important to become a sugar detective and know where to look.

Many processed foods have added sugar to improve their taste or extend their shelf life. Here are some common culprits to watch out for.

In processed foods:

• Canned goods (fruits, vegetables, sauces): Many canned fruits are packed in sugary syrup. Even some canned vegetables and sauces can have added sugar.
• Breakfast cereals: Many cereals, especially those marketed to children, are loaded with sugar.
• Granola bars: While they seem healthy, many granola bars are packed with sugar and sweeteners.
• Yogurt (especially flavored): Flavored yogurts often have a lot of added sugar. Plain yogurt is a much better choice.
• Salad dressings: Many store-bought salad dressings contain a surprising amount of sugar.
• Condiments (ketchup, BBQ sauce): These sauces often have a high sugar content.
• Bread: Some breads, especially white bread and sweet breads, have added sugar.

In drinks:

• Soda: Soda is one of the biggest sources of added sugar in many diets.
• Juice: Even 100% fruit juice can be high in natural sugar, and some juices have added sugar as well.
• Sweetened tea/coffee: Adding sugar, syrups, or flavored creamers to your tea or coffee can significantly increase your sugar intake.
• Sports drinks: These drinks are often high in sugar and are not necessary for most people.

In "healthy" foods:

• Some protein bars: Many protein bars contain added sugar to improve their taste.
• Smoothies (especially store-bought): Smoothies can be a healthy option, but store-bought versions often contain added sugar and fruit juice.

How can I find sugar on a nutrition label?

Reading nutrition labels is the best way to become a sugar detective. Here's what to look for:

• Find the "Nutrition Facts" panel: This panel is usually located on the side or back of the package.
• Look for "Total Sugars": This tells you the total amount of sugar in one serving of the food. This includes both natural and added sugars. 
• Look for "Added Sugars": This is the most important number to pay attention to. It tells you how much sugar has been added to the food during processing. The American Heart Association recommends no more than 25 grams (6 teaspoons) of added sugar per day for women, and no more than 36 grams (9 teaspoons) for men.¹
• Check the Ingredient List: Ingredients are listed in order of quantity, from the most to the least. If sugar (or one of its many aliases) is near the top of the list, the product is likely high in sugar.

While checking ingredients, be aware of different names for sugar. Sugar can go by many different names, including:²

• Brown sugar
• Corn sweetener
• Corn syrup
• Fruit juice concentrates
• Honey
• Invert sugar
• Malt sugar
• Molasses
• Raw sugar
• Sugar
• Sugar molecules ending in “ose” (dextrose, glucose, lactose, maltose, sucrose)
• Syrup

By taking the time to read nutrition labels, you can make informed choices and reduce your intake of added sugar.

Simple swaps to reduce sugar without feeling deprived

Cutting back on sugar doesn't have to mean giving up all the foods you love. By making a few simple swaps, you can significantly reduce your sugar intake without feeling deprived. If you're wondering how to eat less sugar, these small changes can help.

Rethink your drinks

Instead of sugary sodas or juices, try drinking water, unsweetened tea, or sparkling water with a splash of fruit juice. You can also make your own infused water with fruits and herbs like mint, cucumber, or berries for a refreshing and flavorful drink. If you need a little sweetness, use a tiny amount of a natural sweetener like stevia or monk fruit.

Breakfast without the sugar rush

Choose unsweetened oatmeal or whole-grain cereal instead of sugary cereals. Add fresh fruit, nuts, and seeds for flavor and nutrients, and consider making your own granola with less sugar. These options will provide sustained energy without the sugar crash.

Smarter choices with sweet treats

Opt for fresh fruit for dessert whenever possible or bake your own treats and reduce the sugar in the recipe. Look for desserts sweetened with fruit or natural sweeteners, and always enjoy smaller portions of desserts to satisfy your sweet tooth without overdoing it.

Savory swaps

Make your own salad dressings with olive oil, vinegar, and herbs instead of using store-bought dressings that are often high in sugar. Use sugar-free condiments and read labels carefully to choose lower-sugar options when buying things like ketchup or BBQ sauce.

Easy swaps for baking

When baking, try reducing the sugar in your recipes by 1/4 to 1/3. Often, you won't even notice the difference. You can also use unsweetened applesauce or mashed bananas to replace some of the sugar, adding moisture and natural sweetness. Experiment with spices like cinnamon or vanilla to enhance the flavor and reduce the need for added sugar.

Sub in artificial sweeteners

Whether you’re baking or looking to sweeten up your iced tea, artificial sweeteners are another option for improving taste while cutting back sugar. Sugar substitutes like Splenda, Sweet’N Low, and Stevia taste sweet but have fewer or no calories. According to Mayo Clinic, they are safe to consume in moderation.³

The power of portion control

Even healthy sweets should be enjoyed in moderation. Use smaller plates and bowls to help control your portions, and pre-portion snacks to avoid overeating. This simple strategy can make a big difference in managing your sugar intake.

Reducing sugar doesn't mean giving up the joy of food, but rather rediscovering it in a healthier way. By making small, sustainable changes and focusing on whole, natural foods, you can enjoy a sweet life without being overwhelmed by sugar. Take control of your health and savor the deliciousness of balanced eating!

Disclaimer:

This content is for informational purposes only and is not intended as professional advice. For personalized guidance, we encourage you to consult a qualified professional.

Sources:

• “Added Sugars,” American Heart Association, last accessed October 13, 2025, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars.
• “Sugar 101,” American Heart Association, last accessed October 1, 2025, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-101.
• “Artificial sweeteners and other sugar substitutes,” Mayo Clinic, last accessed October 13, 2025, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936