If you want to cut back on sugar, several strategies can help.
Developing healthier eating and drinking habits, learning to recognize added sugars on packaging and replacing high-sugar foods with low-sugar alternatives can make a big difference.
An occasional sweet treat is fine. And no food should be off limits.
But eating too much sugar can increase your risk for a wide range of health problems, from weight gain and tooth decay to diabetes and heart disease.
Below we explore how you can reduce your sugar intake. We also look at the benefits of this change if you are currently consuming too much sugar.
In addition, we describe what to look for on the labels and how to incorporate sugar swaps into your diet.
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Healthy habits
Most of the problems around eating too much sugar come from foods that contain added or ‘hidden’ sugars – not from fruits and vegetables, which contain naturally occurring sugars.
These plants also contain fiber, vitamins and compounds such as polyphenols, making them more nutritious than processed foods with added sugars.
So someone who needs 2,000 calories per day should aim to consume no more than 12 teaspoons of added sugar per day, which amounts to about 50 grams.
If that sounds like a lot, it’s worth keeping in mind that a 12-ounce can of regular soda contains 10 teaspoons of sugar.
In Britain, it is recommended that added sugars make up less than 5% of an adult’s daily calories. For someone eating 2,000 calories per day, that’s no more than 6 teaspoons of added sugar per day.
Many of us eat much more than the recommended amounts. In the United States, adults consume an average of 17 teaspoons of added sugar per day.
And in Britain, 31% of adults aged 19 to 64 consume more than the recommended amount.
There are numerous health benefits to reducing your sugar intake if you consume too much. But cutting back can be a challenge.
Rather than making drastic changes, slowly reducing your intake of sugary foods and drinks over a few weeks is more likely to be manageable and sustainable.
So with that in mind, here are six ways to help develop healthy habits.
1. Combine food
Combining foods that contain sugar with foods that contain fiber, protein or healthy fats can make it easier to reduce the portion size of your sugary foods. It can also slow the rate at which your body absorbs the sugar.
So for example, if you want to eat chocolate cake, you can opt for a smaller piece and eat it with some Greek yogurt and strawberries.
Having more control over your blood sugar levels can help prevent pronounced blood sugar reactions. So you’re less likely to experience a big blood sugar drop after eating.
At ZOE we conduct the largest nutritional science research in the world. Our research has shown that people with these big dips are more likely to feel hungry and eat more food over the course of the day.
If you avoid big dips and feel less hungry, you will be less likely to reach for sugary snacks.
So while combining foods won’t prevent the effects of eating too much sugar, it can help you eat fewer sugary foods in the long run.
With our personalized nutrition program, you can learn more about how your blood sugar levels change when you eat different combinations of foods. Learn more by taking our free quiz.
2. Prioritize sleep
A lack of sleep can trigger cravings for sugary foods by changing the levels of hormones that regulate appetite.
We also know from our research that blood sugar responses are stronger after a bad night’s sleep.
So taking steps to get a good night’s sleep can make it easier to cut back on sweet treats. It can also help your body process sugary foods.
3. Reduce sugary cues
It may seem obvious, but keeping sugary foods out of the home makes them easier to avoid.
You can also try replacing the sugary foods you regularly eat with healthier options. We’ll look at some alternatives later.
4. Be mindful of portion sizes
No food is off limits. If you want something sugary, have it. But try taking half a serving (and half the sugar).
5. Maintain a healthy relationship with food
Simple changes in our eating behavior can be helpful, such as mindful eating and intuitive eating.
Focusing on your hunger cues and avoiding strict goals can change the way you view sugary foods.
These approaches may not work for everyone. But being more aware of your eating habits may help you gain more control over them.
6. Repetition
We form regular habits by repeating the same actions and behaviors. So try to make slow, steady changes instead of making big changes all at once.
For example, if you drink a few soft drinks every day, swap one for an alternative, such as sparkling water.
If you make changes gradually, you are more likely to stick with them and develop a healthy habit.
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What to pay attention to and what to cut back on
Sugar has many different names in ingredient lists, including:
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cane sugar
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high fructose corn syrup
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glucose
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fructose
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sucrose
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dextrose
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maltodextrin
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raw sugar
And don’t forget that “alternatives” to sugar are still sugar, even if they sound like healthier options. Some include:
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Honey
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syrup
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nectars
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maple or agave syrup
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syrup
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coconut or palm sugar
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fruit juice concentrate
In the US, food labels list ‘total sugars’ – including the natural sugars in food – and ‘added sugars’.
Added sugars are added during processing. This does not include the sugars that occur naturally, for example in fruit and milk.
Another tip: Foods labeled “low fat” may contain more sugar. This is because many food manufacturers add sugar to make food taste better.
Sugary drinks are the largest source of added sugar in the American diet. So you can take this into account first when making changes. Some examples are:
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soft drinks
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flavored coffee
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sweet tea
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fruit drinks
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fresh water
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sports drinks
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energy drinks
Added sugars can also appear in surprising places, such as:
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store-bought pasta sauce
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cereal and granola bars
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flavored yogurt
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lots of condiments, such as ketchup, barbecue sauce and applesauce
You can learn more about the food industry and food additives in our podcast on ultra-processed foods.
Swaps to reduce your sugar intake
The good news is that there are plenty of swaps you can try if you cut back on added sugar.
| Instead of… | Attempt … |
|---|---|
| soft drinks or milkshakes | kombucha, sparkling water infused with fruit, or milk – dairy or unsweetened plant-based milk |
| toast with jam or chocolate spread | toast with nut butter and sliced fruit |
| cakes, pastries or cookies | a slice of malt bread, a fruity tea cake with olive oil spread, or yoghurt topped with fruit |
| adding sugar to desserts, pastries and porridge | adding cinnamon, nutmeg or vanilla extract |
| products with reduced fat content | full-fat versions |
| sweets | dried fruit or a few pieces of dark chocolate (with at least 70% cocoa) |
Are artificial sweeteners a good option?
Our bodies process natural and artificial sweeteners in different ways. But in short: there is no evidence that artificial sweeteners are healthy for us.
So the healthiest option is to swap something sugary for something that isn’t. So you can replace a sugary soda with sparkling water infused with fruit.
The next realistic option may be to replace a sugary soda with a diet soda with sweeteners, especially if you want to watch your calorie intake.
Still, diet soda shouldn’t be your drink of choice. There are plenty of alternatives that are more nutritious and tooth-friendly, including fruit tea or plain water.
We discuss the pros and cons of artificial sweeteners in a podcast episode of ZOE Science & Nutrition.
How does eating too much sugar affect the body?
It is normal for your blood sugar level to rise after you eat; it is the natural response to eating carbohydrates.
But if your blood sugar levels are consistently too high, it can lead to a greater risk of certain health problems.
For example, persistently high blood sugar levels can damage the walls of your blood vessels.
Over time, this can increase the likelihood of fat and cholesterol buildup, as well as the risk of heart disease.
Eating too much sugar also wears down tooth enamel, leading to tooth decay.
Too much sugar can also affect your brain. Research in humans suggests this can lead to poor emotional regulation and mental health.
Sugar cravings
Cravings are intense desires for specific foods. They are not the same as being hungry.
The triggers can vary from person to person, but some include:
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environmental factors, such as seeing or smelling sugary foods
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emotional triggers, such as stress or sadness
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biological triggers, such as hormone fluctuations
In our article on food cravings, we provide tips on how to approach these cravings.
How does reducing sugar intake affect the body?
There are many health benefits to reducing your sugar intake if you eat too much. For example, you can:
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find it easier to maintain a healthy weight
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have a reduced risk of tooth decay
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feel more energetic
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have a reduced risk of chronic diseases, such as type 2 diabetes and heart disease
Cutting back on sugary foods and replacing them with foods rich in fiber, protein and healthy fats will help you feel full longer.
This means that you are less likely to crave sweet snacks.
Foods higher in fiber, protein and healthy fats also pack greater nutritional value, which is important for your overall health.
Summary
Many of us eat more sugar than we should. And this can adversely affect our health.
It’s tempting to think that sugar alternatives, such as artificial sweeteners, are healthier, but it’s not that simple.
Enjoy your favorite sweet treats in moderation, and when sugar cravings hit you, consider a sweet swap. Also keep an eye on the labels of food and drinks; sugar has many cryptic names.