18 Smart Ways to Cut Sugar From Your Diet

18 Smart Ways to Cut Sugar From Your Diet

Written By: Stephanie Nelson, RD

While indulging in a sweet treat like ice cream or a refreshing cocktail from time to time is perfectly fine, excessive sugar consumption can lead to negative health outcomes and hinder weight loss efforts. According to the FDA, no more than 10% of your daily calories should come from added sugars, which include those added during processing or packaging, like syrups, honey, and concentrated fruit or vegetable juices that contain more sugar than a comparable amount of 100% juice.

Naturally occurring sugars found in fruits, vegetables, and dairy offer more nutritional value, providing essential vitamins, minerals, fiber, and protein that slow down digestion for a more stable energy source. Making simple swaps to reduce added sugar can greatly benefit your health and energy levels. Here are 18 ways to cut sugar from your diet without feeling deprived:

1. Recognize Hidden Sugars

Check your pantry and read nutrition labels closely. Sugar has many aliases, including high fructose corn syrup, cane syrup, dextrose, honey, maltodextrin, and more. Foods marketed as “low-fat” or “high-fiber” often compensate with higher sugar levels to maintain flavor. Familiarize yourself with the 44 different names for added sugars to make informed choices.

2. Track Your Sugar Intake

Use a food diary app like MyFitnessPal to monitor your daily sugar intake. After a week, assess your consumption and adjust your diet to stay under recommended limits, supporting both your health and weight-loss goals.

3. Sweeten Breakfast with Fruit and Cinnamon

Store-bought cereals, granola, and flavored yogurt often hide high sugar content. Instead, try plain yogurt topped with fresh fruit, nuts, or overnight oats flavored with cinnamon, which can enhance sweetness naturally.

4. Choose Savory Breakfasts

Swap sweet breakfasts like pancakes or waffles for savory options like veggie omelets, sweet potato hash, or baked egg cups prepared in advance.

5. Read Nutrition Labels for Granola

Seek granola with less than 5 grams of added sugar per serving. KIND Peanut Butter Granola Clusters and Bear Naked Granola V’nilla Almond are good examples with minimal added sugars and healthy fats.

6. Opt for Cold Brew Coffee

Reduce added sugar by choosing high-quality cold or nitro brews, which often have a smoother taste than traditional coffee, making it easier to enjoy with just a splash of milk.

7. DIY Cocktails

Pre-mixed cocktails are often loaded with added sugars. Make your own at home with low-sugar mixers or fresh fruit to control sugar levels and enjoy a healthier version of your favorite drinks.

8. Reduce Sugar in Baking

You can cut sugar in many recipes by 1/3 or even 1/2 without sacrificing flavor, especially in fruit-based desserts.

9. Use Mashed Bananas in Baking

Overripe bananas provide natural sweetness and nutrients like potassium, making them a great substitute for added sugars and fats in baked goods.

10. Choose Seasonal Fruits

In-season fruits are naturally sweeter and more flavorful than out-of-season options, reducing the need for added sugar.

11. Switch to Flavored Seltzer

Swap sugar-laden sodas for flavored seltzer or make your own with plain seltzer and fresh fruit slices.

12. Use Smaller Glasses for Sugary Drinks

When indulging in sugary beverages, serve them in small, narrow glasses. Reserve large glasses for healthier drinks like water and tea.

13. Buy Unsweetened Canned Fruit

Choose canned fruits packed in water or their own juice instead of sugary syrup.

14. Limit High-Sugar Condiments

Condiments like ketchup and barbecue sauce can have a high sugar content. Use alternatives like mustard, vinegar-based dressings, pesto, or olive oil-based mayonnaise to add flavor without the sugar.

15. Set Limits on Sweets

If sweets are a weakness, set specific times and occasions to enjoy them, such as a small chocolate square after dinner or special treats reserved for celebrations.

16. Control Portion Sizes

Mindful eating and portion control can help you enjoy sweet treats in moderation. Pre-portion cookies, candies, or ice cream into smaller servings.

17. Shop Smart

Avoid keeping tempting sugary snacks at home by saying “no” once in the grocery store. If you must have them, store them out of easy reach.

18. Prioritize Sleep

Inadequate sleep often leads to increased sugar cravings and higher sugar intake. Aim for 7–9 hours of sleep each night to reduce cravings and maintain healthy eating habits.

Reducing sugar doesn’t have to be restrictive or overwhelming. Start with small, manageable changes to your diet and use these tips to gradually lower sugar consumption. Your body will thank you for it!

For more helpful tips on living a healthier lifestyle, explore our other posts on slyacademy.com.