What Counts as Cutting Out Sugar?

January 6, 2026 •

4 min read

According to the American Heart Association, the average American consumes around 17 teaspoons of added sugar per day, far exceeding the recommended daily limit. This highlights the prevalence of sugar in modern diets, but successfully reducing intake requires understanding what truly counts as 'cutting out sugar' beyond just desserts.

Quick Summary

Clarifying what counts as cutting out sugar involves distinguishing between added and natural sugars, reading food labels for hidden names, and focusing on whole foods. This guide explains how to identify and reduce sugar from various sources to achieve a healthier diet, manage cravings, and improve overall wellness.

Key Points

Added vs. Natural Sugars: Cutting out sugar primarily focuses on eliminating added sugars found in processed foods and drinks, rather than the natural sugars found in whole fruits and vegetables.
Read Food Labels Carefully: Many processed foods contain hidden added sugars with aliases like high fructose corn syrup, dextrose, and maltose. A successful reduction strategy requires diligent label reading to identify these.
Beware of 'Health Halo' Products: Items labeled low-fat often have increased added sugar to compensate for flavor loss. Likewise, seemingly healthy snacks like granola bars can be surprisingly high in sugar.
Start with Sugary Drinks: One of the most effective first steps is to eliminate sugar-sweetened beverages like soda, juice, and specialty coffees, which are major sources of liquid calories and sugar.
Cook More Meals from Scratch: Preparing your own food using whole ingredients gives you complete control over sugar content and naturally reduces your intake of processed additives.
Manage Cravings with Whole Foods: To combat cravings, replace sugary snacks with nutrient-dense options like fresh fruit, nuts, and seeds. The fiber and protein help you feel full and satisfied.
Expect Withdrawal Symptoms: In the initial phase, your body may experience temporary side effects like headaches and fatigue as it adjusts to lower sugar levels. These symptoms typically resolve within a few days or weeks.

Demystifying the Sugar Debate: Added vs. Natural

Cutting out sugar isn't as simple as avoiding candy and soda. A fundamental step is to understand the difference between added and natural sugars. Natural sugars are intrinsic to whole foods, like the fructose in a piece of fruit or the lactose in milk. In these cases, the sugar is bundled with fiber, vitamins, and other nutrients, which slows down absorption and prevents a rapid spike in blood sugar. Conversely, added sugars are those put into foods during processing or preparation. These offer extra calories without the nutritional benefits and are the primary focus for reduction.

The Sneaky Culprits: Hidden Added Sugars

Sugar hides in a surprising number of processed products, from condiments and dressings to breakfast cereals and yogurts. A key part of cutting out sugar is becoming a meticulous label reader. Many manufacturers use dozens of different names for sugar to obscure its presence. If an ingredient list features multiple forms of sugar near the top, it's a major red flag.

Read the ingredient list: Pay close attention to the order of ingredients. They are listed by weight, so if a sugar alias appears early, the product is likely high in sugar.
Recognize the aliases: Look for names like high fructose corn syrup, maltose, dextrose, sucrose, and fruit juice concentrate. Any ingredient ending in “-ose” is a sugar.
Beware of “healthy” labels: Don't be fooled by products marketed as “low-fat,” “natural,” or “wholesome.” Low-fat foods often replace fat with added sugar to improve taste, while many granola bars and dried fruits have added sweeteners.

A Comparison of Sugar Types


Sugar Type	Source	Health Impact	Processing	Example Foods
Natural Sugars	Whole fruits, vegetables, dairy	Absorbed slowly due to fiber and nutrients, providing stable energy.	Unprocessed	Apples, berries, plain yogurt
Added Sugars	Syrups, concentrates, granulated sugar	Rapidly digested, causing blood sugar spikes and crashes. Empty calories.	Added during manufacturing or cooking	Candy, soda, sweetened cereals
Simple Carbohydrates	White flour, white rice, white pasta	Broken down quickly into sugar, similar to added sugar in effect.	Refined	White bread, many pastries
Artificial Sweeteners	Sugar substitutes (Stevia, Sucralose)	Zero or low-calorie, but can intensify cravings for sweet flavors.	Highly processed	Diet sodas, sugar-free gum

Practical Strategies for Sustainable Sugar Reduction

Rather than attempting to eliminate all sugar overnight, a gradual and sustainable approach is more effective for long-term success. Start by focusing on the most significant sources of added sugar in your diet.

1. Target Sugary Drinks One of the easiest places to start is with beverages. Sugary drinks are a leading source of added sugars and include soda, juices, sports drinks, and sweetened teas. Replace these with water, sparkling water with a squeeze of citrus, or unsweetened herbal tea. The rapid absorption of liquid sugar makes cutting it out particularly impactful.

2. Cook More Whole Foods Processed foods are where hidden sugars flourish. By cooking more meals from scratch, you gain full control over the ingredients and can avoid sneaky additives. Opt for whole, unprocessed foods like vegetables, lean proteins, whole grains, and healthy fats. Using spices like cinnamon and nutmeg can add flavor without sugar.

3. Tweak Your Breakfast Many popular breakfast options, including cereals, flavored oatmeal, and pastries, are loaded with added sugar. Choose a savory breakfast or opt for plain options like oatmeal or Greek yogurt, sweetening naturally with fresh fruit or a sprinkle of cinnamon instead.

4. Reframe Snacking When cravings strike, replace sugary snacks with healthier alternatives. Fresh fruit, nuts, seeds, and plain yogurt are excellent choices that provide nutrients and keep you feeling full longer due to their fiber and protein content. Keeping a stash of these healthy options on hand makes you less likely to reach for a candy bar.

The Conclusion: A Realistic Approach to Sugar Reduction

Cutting out sugar isn't about deprivation; it's about making smarter, more informed choices to improve your overall health. True success lies in shifting your focus from avoiding sweet treats to identifying and reducing the pervasive, hidden added sugars in your diet. By learning to read labels, prioritizing whole foods, and making gradual changes, you can retrain your palate and reap significant health benefits, from better energy levels to improved mood. It is a process of mindful eating that leads to lasting positive change.

The Health Benefits of Cutting Down

Reducing your intake of added sugar has numerous benefits for your body and mind.

Fewer Cravings and Stable Energy: Avoiding the blood sugar spikes and crashes from added sugars leads to more consistent energy levels throughout the day.
Improved Weight Management: By cutting empty calories from added sugars, you can reduce overall caloric intake and support weight loss.
Better Heart Health: High consumption of added sugar is linked to increased risk factors for heart disease, so reducing intake can lower triglycerides and protect your heart.
Clearer Skin: Excess sugar intake can trigger hormonal imbalances and damage collagen, so a reduction often leads to clearer and more youthful-looking skin.
Enhanced Mental Clarity: Stable blood sugar levels contribute to better cognitive function, mental clarity, and focus.
Improved Dental Health: Sugar is the primary food source for bacteria that cause tooth decay, so a lower intake significantly improves oral hygiene.
Healthier Gut: Reducing excess sugar intake and replacing it with fiber-rich whole foods improves gut microbiome health and reduces inflammation.

This holistic approach, which emphasizes nutrient-dense foods over highly processed ones, is what truly counts as cutting out sugar and is the key to a healthier, more vibrant life. For further reading on why added sugars are so detrimental, you can check out this article from Harvard Health: Are certain types of sugars healthier than others?.

Frequently Asked Questions

Added sugars are sweeteners and syrups put into foods during processing or preparation, offering empty calories with no nutritional value. Natural sugars are found naturally in whole foods like fruits and dairy, and are absorbed more slowly by the body due to accompanying fiber and nutrients.

No, cutting out sugar usually focuses on removing added and refined sugars, not natural sugars from whole fruits. The fiber in whole fruit slows down sugar absorption, providing a more stable energy source.

Hidden names for sugar include high fructose corn syrup, dextrose, maltose, sucrose, and fruit juice concentrate. Ingredients ending in “-ose” are generally a type of sugar. Other names include agave nectar, honey, and maple syrup.

When you first cut out sugar, you may experience withdrawal symptoms such as cravings, headaches, fatigue, and irritability as your body adjusts. These symptoms are temporary and typically subside within a few days or weeks.

Artificial sweeteners can help reduce calorie intake but may intensify sugar cravings and are linked to imbalances in gut bacteria. Focusing on naturally sweet whole foods is often a better, more sustainable strategy.

Replace sugary drinks like soda and fruit juice with water, herbal tea, or black coffee. For flavor, add a splash of lemon, lime, or cucumber to your water.

Combat sugar cravings by staying hydrated, eating protein and fiber-rich meals to stay full, and distracting yourself with an activity. Having healthy, low-sugar snacks like nuts or fresh fruit readily available can also help.

Yes, reducing or cutting out added sugars can lead to weight loss. Since added sugars are often high in calories and low in nutrients, replacing them with whole foods can help you feel fuller and reduce overall calorie intake.