How to Cut Back on Sugar Without Declaring War on Dessert
Most added sugar does not come from the cake you see coming. It comes from drinks, breakfast and snacks. Start there, taper slowly and keep the treats you love.
The short answer: go after drinks first, then breakfast, then snacks. Use the Added sugars line on food labels, buy plain versions of foods and sweeten them yourself, and cut back gradually so your taste buds come along. You do not need to quit dessert. You need to stop eating sugar you did not even notice.
1. Know the target
The Dietary Guidelines for Americans recommend keeping added sugars under 10 percent of daily calories. On a 2,000-calorie diet, that is 200 calories, about 50 grams or roughly 12 teaspoons. The American Heart Association recommends even lower limits for most adults. For context, a single 12-ounce regular soda contains roughly 35 to 40 grams.
Added sugars are sugars and syrups put into foods during processing or preparation, including honey, maple syrup, agave and fruit juice concentrates. Natural sugar in whole fruit and plain dairy does not count.
2. Find your biggest sources
According to the Dietary Guidelines, the largest sources of added sugars for Americans include sugary drinks, desserts and sweet snacks, sweetened coffee and tea, candy and breakfast cereals and bars. Spend a few days noticing where yours come from. The answer is often less “dessert” and more “the drink with lunch and the flavored yogurt at 10 a.m.”
3. Start with drinks
Liquid sugar is easy to overconsume because it does not fill you up. Swaps to try:
- Soda to sparkling water with citrus, or half soda and half sparkling water to start
- Sweet tea to unsweetened iced tea with lemon
- Flavored coffee drinks to a latte with one pump of syrup, then none
- Juice to whole fruit and water
4. Read the Added sugars line
The FDA’s Nutrition Facts label lists “Includes Xg Added Sugars” directly beneath total sugars, along with a percent daily value. Use it to compare products. Foods with a health halo, like granola, bars and flavored yogurt, often surprise people.
5. Learn the aliases
On ingredient lists, sugar hides under many names: cane sugar, brown sugar, high-fructose corn syrup, corn syrup, dextrose, maltose, sucrose, brown rice syrup, agave, honey, molasses and fruit juice concentrate. Several of them in one product add up. Honey is no exception, as we explain in is honey healthy.
6. Buy plain, sweeten yourself
Plain yogurt, unsweetened oatmeal, plain cereal and unsweetened plant milk let you control the sugar. A teaspoon of honey or a handful of berries almost always adds less than the manufacturer would. Our verdict on Greek yogurt shows the difference.
7. Taper, do not quit
If you take two sugars in coffee, drop to one and a half for a week, then one. Mix sweetened cereal half and half with a plain one. Gradual changes are easier to stick with, and many people find that foods start tasting sweeter as they adjust.
8. Use flavor instead of sugar
Cinnamon, vanilla, nutmeg, cardamom, citrus zest and a pinch of salt make food taste sweeter or more interesting without added sugar. Ripe bananas, dates and grated apple can sweeten baked goods and oatmeal while bringing fiber.
9. Check the savory aisle
Ketchup, barbecue sauce, teriyaki sauce, salad dressings, pasta sauces and some breads can contain added sugar. Compare labels and choose lower-sugar versions of the ones you use most.
10. Keep dessert, on purpose
Banning sweets often backfires. Decide when you will have dessert, choose something you truly enjoy and savor it. A square or two of dark chocolate or a small bowl of ice cream eaten slowly is part of a healthy pattern.
Easy swaps at a glance
| Instead of | Try |
|---|---|
| Regular soda | Sparkling water with lime |
| Flavored yogurt | Plain yogurt with fruit |
| Sweetened cereal | Oatmeal with banana and cinnamon |
| Bottled iced tea | Home-brewed unsweetened tea |
| Candy bar | Fruit and a few nuts |
| Pancake syrup by the pour | A measured tablespoon, or mashed berries |
A note on sweeteners
Low- and no-calorie sweeteners can help some people move away from sugary drinks. The World Health Organization, however, advises against using non-sugar sweeteners as a tool for weight control. The longer-term aim is to enjoy food that is a little less sweet overall.
Who should get personal advice
People with diabetes or prediabetes should work with their doctor or a registered dietitian on carbohydrate and sugar targets. Parents should know that the Dietary Guidelines advise no added sugars for children under 2. If thinking about sugar becomes stressful or restrictive, talk to a health professional.
The short version
Keep added sugars under about 50 grams a day on a 2,000-calorie diet. Swap sugary drinks first, read the Added sugars line, buy plain foods and sweeten them yourself, taper gradually, use spices and fruit for flavor, and keep dessert as a planned pleasure rather than an everyday accident.
Your questions, answered
- How much added sugar is too much?
- The Dietary Guidelines recommend keeping added sugars under 10 percent of daily calories, which is about 50 grams, or 12 teaspoons, on a 2,000-calorie diet. The American Heart Association suggests even lower limits for most people. Children under 2 should have no added sugars.
- Does sugar in fruit count?
- No. The sugar naturally present in whole fruit, plain milk and plain yogurt is not counted as added sugar, and these foods bring fiber, vitamins or protein. Fruit juice concentrates, honey and syrups added to foods do count.
- Are artificial sweeteners a good way to cut sugar?
- They can help some people transition away from sugary drinks, but they are not a long-term fix for everyone. The WHO advises against relying on non-sugar sweeteners for weight control. Gradually getting used to less sweetness is the more durable goal.
- How long does it take to stop craving sugar?
- It varies. Many people find that foods begin to taste sweeter, and very sweet foods less appealing, after a few weeks of eating less sugar. Tapering slowly makes the change easier than quitting abruptly.
Sources
- Dietary Guidelines for Americans
- American Heart Association
- U.S. Food and Drug Administration
- World Health Organization
General information, not medical advice. If a food decision depends on your health, talk to a doctor or registered dietitian.
Jonah writes the Is It Healthy? series and the app guides, and has a soft spot for anything that comes in a jar.
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