Three Simple Ways to Reduce Your Intake of Added Sugars

December 19, 2025 •

4 min read

According to the American Heart Association, the average American consumes over 17 teaspoons of added sugar per day, far exceeding recommended limits. This excess consumption contributes to various health issues, but it's possible to reverse the trend. People can reduce their intake of added sugars through strategic choices and habit changes.

Quick Summary

This guide outlines three effective strategies for cutting down on added sugar: swapping sugary beverages, becoming a label detective to find hidden sugars, and choosing whole foods over processed ones.

Key Points

Strategic Beverage Swaps: Replace sodas, sweetened teas, and fruit juices with water, seltzer, or unsweetened herbal tea to eliminate a major source of added sugar.
Become a Label Detective: Learn to identify hidden sugars like high-fructose corn syrup, dextrose, and molasses on ingredient lists, especially in processed foods like sauces and cereals.
Prioritize Whole Foods: Focus on a diet rich in fruits, vegetables, and whole grains, which naturally reduces your reliance on processed and packaged foods that often contain added sugars.
Manage Cravings: Satisfy your sweet tooth with naturally sweet whole fruits instead of processed desserts and candies.
Cook More at Home: Take control of your ingredients by preparing more meals from scratch, allowing you to limit or avoid added sugars entirely.

Understanding the Impact of Added Sugars

Added sugars, unlike the natural sugars found in fruits and milk, are put into foods during processing to enhance flavor, texture, and shelf life. A high intake of added sugars has been linked to numerous health problems, including weight gain, an increased risk of type 2 diabetes, heart disease, and dental cavities. Many people are surprised to learn just how much hidden sugar they consume daily from seemingly innocuous sources like breakfast cereals, condiments, and sauces. Taking control of your sugar intake is one of the most impactful steps you can take toward a healthier lifestyle.

The First Way: Ditch Sugary Drinks

One of the most significant sources of added sugar in many diets comes from beverages. From sodas and juices to sweetened coffees and sports drinks, these liquids provide calories without offering substantial nutrients or satiety. The sweet taste can also increase cravings for more sugary items. By eliminating or drastically reducing your consumption of these drinks, you can make a huge dent in your overall sugar intake. The best and simplest swap is to drink more water. If you crave flavor, try adding a splash of lemon, lime, or a few berries to plain water. Unsweetened herbal tea and seltzer are also excellent alternatives. Small, consistent changes in this area can yield substantial health benefits over time.

The Second Way: Become a Food Label Detective

Many consumers believe they are making healthy choices by avoiding obvious sweets like cookies and candy, but added sugars are masters of disguise. They are often found in savory or processed foods where they are least expected, like bread, pasta sauce, and yogurt. The key to spotting these hidden sugars is to become an expert at reading nutrition labels. Check the ingredients list for names of sugar such as high-fructose corn syrup, dextrose, glucose, molasses, and maltose. The higher up on the ingredient list an item is, the more of it the product contains. When comparing products, always check for versions with no added sugar. For instance, switch from flavored yogurt to plain yogurt, sweetening it with fresh fruit instead.

The Third Way: Prioritize Whole Foods Over Processed Foods

Processed and packaged foods are a primary vehicle for added sugars. They are engineered to be hyper-palatable, often with added sugars to make them more desirable and shelf-stable. By shifting your diet to focus on whole, unprocessed foods, you naturally reduce your exposure to added sugars. A whole food diet emphasizes vegetables, fruits, whole grains, lean proteins, and healthy fats. Instead of buying pre-made dressings or sauces, try making your own at home where you control the ingredients. When baking, experiment with reducing the amount of sugar the recipe calls for, or use natural sweetening alternatives like applesauce or bananas. Making this change doesn't have to happen overnight; start by replacing one or two processed items with whole-food alternatives each week.

Comparison of Sugar Reduction Strategies


Strategy	Pros	Cons	Practicality	Immediate Impact	Long-Term Effect
Eliminate Sugary Drinks	Easiest starting point; significant calorie reduction; rapid taste bud adjustment.	May require new hydration habits; initial cravings for sweetness.	Very high; simple swaps are widely available.	High; removes a major daily source of sugar.	High; establishes a healthier relationship with hydration.
Read Food Labels	Highly educational; empowers conscious decisions; reveals hidden sugars.	Requires initial effort and time while shopping; some label terms can be confusing.	Medium; takes practice but becomes quicker over time.	Medium; reduces exposure to many small, hidden sugar sources.	High; builds lifelong, informed dietary habits.
Choose Whole Foods	Addresses sugar intake comprehensively; improves overall nutrition; increases satiety.	Requires more cooking time and effort; may be a bigger lifestyle shift.	Medium-to-Low; depends on commitment to cooking at home.	Medium; the impact builds as more whole foods are incorporated.	Very high; transforms entire eating pattern for better health.

Conclusion

Reducing your intake of added sugars is a powerful step towards better health and can be achieved through simple, manageable strategies. By replacing sugary beverages with healthier alternatives, carefully reading food labels to uncover hidden sugars, and shifting your focus towards whole, unprocessed foods, you can significantly decrease your daily sugar consumption. These changes don’t require a complete dietary overhaul but rather a series of small, intentional adjustments. Adopting these three practices will not only help you feel better but will also retrain your palate to prefer less sweetness, making it easier to maintain a healthier lifestyle for the long haul. Embracing a lower-sugar diet is a journey, but one that is well worth taking for your long-term well-being. For further guidance on healthy eating, consider visiting resources like the American Heart Association to learn more about nutrition guidelines.

Frequently Asked Questions

Natural sugars are inherent to foods like fruit and milk and come with fiber and nutrients. Added sugars are sweeteners put into processed foods and drinks during manufacturing to enhance flavor and shelf life and offer no nutritional value.

Common names for added sugar on food labels include sucrose, corn syrup, high-fructose corn syrup, dextrose, fructose, glucose, maltose, and molasses.

Most people can retrain their taste buds to prefer less sugar within a few weeks. Consistency is key; as you reduce your intake, your cravings for overly sweet things will naturally decrease.

Yes, but focus on moderation and smarter choices. Opt for smaller portions, choose dark chocolate over milk chocolate, or bake your own desserts with less sugar or natural alternatives.

Excellent sugar-free drink alternatives include plain water, sparkling water with a squeeze of citrus, unsweetened herbal or black tea, and black coffee.

While sometimes perceived as healthier, honey and agave are still forms of added sugar and should be consumed in moderation. They offer minimal nutritional benefits over regular table sugar and can affect blood sugar similarly.

When cooking or baking, start by reducing the sugar amount by a quarter or a third. Often, your taste buds won't notice the difference. You can also experiment with spices like cinnamon or vanilla to enhance flavor naturally.