What kind of sugar should I cut out?: A guide to smarter sweet choices

October 25, 2025 •

4 min read

The average American consumes over twice the recommended limit of added sugar each day, contributing to various health issues. This makes understanding what kind of sugar should I cut out? a critical step for improving your overall nutrition diet and well-being.

Quick Summary

Focus on cutting added and refined sugars, including high-fructose corn syrup, syrups, and fruit juice concentrates, which offer empty calories and trigger blood sugar spikes.

Key Points

Focus on Added Sugars: Prioritize cutting refined and processed added sugars, which offer empty calories and trigger rapid blood sugar spikes.
Distinguish from Natural Sugars: Sugars found naturally in whole fruits and dairy come with fiber and nutrients, leading to a slower, healthier absorption.
Read Labels Carefully: Always check ingredient lists for hidden sugars, which go by many names ending in "-ose" and appear in unexpected products like sauces and bread.
Beware of Sweetened Drinks: Sugary beverages like soda, juice, and sweetened coffees are a major source of added sugar and should be limited.
Consider Healthier Alternatives: Experiment with zero-calorie sweeteners like monk fruit and stevia, or use whole fruits for sweetness in recipes.
Start Gradually: To retrain your palate and reduce cravings, begin by eliminating the most obvious sugary culprits and slowly decrease your intake.
The Goal is Moderation: Healthy eating isn't about complete deprivation but about making smarter choices, prioritizing whole foods, and limiting processed sugars.

Understanding the Different Types of Sugars

To make informed dietary choices, it is essential to distinguish between the sugars in your food. Sugars are broadly categorized into naturally occurring sugars and added sugars. While both are metabolized by the body, their nutritional impact can be vastly different.

Naturally Occurring Sugars: These are intrinsic to whole, unprocessed foods like fruits (fructose) and milk (lactose). Because these foods contain essential fiber, vitamins, and minerals, the body processes their sugar content more slowly. The fiber slows digestion, preventing the rapid blood sugar spikes associated with added sugars and helping you feel full.
Added Sugars (Free Sugars): These are sugars and syrups added to foods and drinks during processing or preparation. They offer little to no nutritional value beyond calories. This category includes common table sugar, high-fructose corn syrup, honey, and maple syrup. The body rapidly digests and absorbs these sugars, leading to a quick spike in blood glucose levels.

Why Added Sugars are the Primary Target

Excessive consumption of added sugars has been linked to numerous adverse health outcomes. Unlike the slow, steady energy release from whole foods, added sugars can wreak havoc on your body's systems.

Weight Gain and Obesity: Added sugars are a source of empty calories and are often found in foods that are not very filling, leading to overconsumption. Excess sugar, when not used for energy, is converted and stored as fat, contributing to weight gain.
Increased Risk of Chronic Diseases: High intake of added sugars is a major risk factor for conditions like heart disease, type 2 diabetes, and non-alcoholic fatty liver disease. It can lead to insulin resistance, inflammation, and increased triglyceride levels, all of which compromise cardiovascular and metabolic health.
Hormonal Disruption: Sugar consumption can interfere with hormones that regulate hunger, such as leptin, which signals fullness. High sugar intake can lead to leptin resistance, meaning your brain doesn't get the 'stop eating' signal, perpetuating a cycle of overeating.

The Sneaky World of Hidden Sugars

Manufacturers often use various names for added sugars to make them less obvious on ingredient lists. To make smarter choices, you need to become a label detective. Look for these aliases, especially if they appear high on the ingredient list:

High-fructose corn syrup
Cane sugar or cane juice
Maltose, dextrose, sucrose, glucose (any ingredient ending in '-ose')
Agave nectar, maple syrup, honey, molasses
Fruit juice concentrate

Hidden sugars are found in many products that don't even taste particularly sweet, such as:

Ketchup and BBQ sauce
Salad dressings
Breads
Canned soups
Flavored yogurts and cereals

Healthier Sweetening Alternatives

For those looking to reduce their added sugar intake, several healthier options can provide sweetness without the negative health consequences.


Feature	Refined & Added Sugar	Natural Sugar in Whole Foods
Digestion	Rapidly absorbed, leading to blood sugar spikes.	Slowly absorbed due to fiber, providing sustained energy.
Nutritional Value	Empty calories; contains no vitamins, minerals, or fiber.	Accompanied by essential fiber, vitamins, and minerals.
Health Impact	Linked to weight gain, chronic disease, and hormonal issues.	Associated with a lower risk of chronic diseases and better satiety.
Common Sources	Candy, soda, pastries, table sugar, syrups, condiments.	Whole fruits, vegetables, and dairy products.

Here are some of the best alternatives:

Monk Fruit and Stevia: These natural, zero-calorie sweeteners are much sweeter than sugar and don't affect blood sugar levels, making them suitable for diabetics and those watching their weight.
Erythritol and Xylitol: These are sugar alcohols that provide sweetness with fewer calories. While generally safe, some individuals may experience digestive issues if consumed in large quantities.
Whole Fruits: For baking or sweetening, consider using whole fruits like mashed bananas, date paste, or applesauce. The fiber content ensures a slower, more balanced absorption of natural sugars. You can also infuse water with sliced fruit for a refreshing, low-sugar drink.
Spices: Enhance the flavor of food with spices like cinnamon, nutmeg, and vanilla extract instead of adding sugar.

How to Start Cutting Sugar from Your Diet

Successfully reducing your sugar intake is often a gradual process. Here are some actionable steps to get started:

Reduce Sugary Beverages: One of the most significant sources of added sugar is soda, sweetened coffee, and fruit juice. Replace these with water, unsweetened tea, or sparkling water with a squeeze of lemon or lime.
Choose Plain Versions: Opt for plain Greek yogurt and unsweetened oatmeal, then add your own whole fruit or a touch of stevia for sweetness. This gives you control over the sugar content.
Cook at Home More Often: Preparing your own meals from scratch is the best way to control the ingredients and avoid the hidden sugars in processed and pre-packaged foods.
Gradually Wean Yourself Off: If you add sugar to your coffee or cereal, try cutting the amount in half for a week, then reduce it further. This helps retrain your palate to enjoy less sweetness over time.
Prioritize Whole Foods: Fill your diet with whole foods like vegetables, fruits, lean proteins, and whole grains. These nutrient-dense options will help you feel full and reduce cravings for sugary snacks.

Conclusion: Making Smarter Sweet Choices

Cutting out sugar does not mean eliminating all sweetness from your diet, but rather being strategic about the types of sugar you consume. The key is to prioritize nutrient-rich, whole foods that contain natural sugars alongside fiber and other beneficial compounds, while actively reducing added and refined sugars. By becoming a savvy label reader and adopting healthier alternatives, you can significantly improve your nutrition diet and reduce your risk of chronic health conditions. For more information on limiting added sugars, visit the American Heart Association's guide on cutting down on sugar.

Frequently Asked Questions

No, not all sugar is bad. The key distinction is between added sugars and naturally occurring sugars. While you should limit added sugars, the natural sugars found in whole foods like fruits and vegetables are fine in moderation, as they come with beneficial fiber and nutrients.

To find hidden sugars, you must read the ingredient list. Look for keywords like sucrose, fructose, dextrose, or anything ending in '-ose,' as well as syrups like high-fructose corn syrup, agave, and honey. Also, be wary of marketing terms like 'low-fat' or 'natural,' which can sometimes mask added sugars.

Good alternatives include natural zero-calorie sweeteners like stevia and monk fruit extract. You can also use whole fruits like bananas or dates for sweetness in recipes. Spices such as cinnamon and nutmeg can also enhance flavor without adding sugar.

While honey contains some antioxidants and minerals not found in table sugar, it is still considered an added (or free) sugar. It offers minimal nutritional benefit compared to the calories it provides and is metabolized similarly to regular sugar.

Research shows that high-fructose corn syrup and regular table sugar (sucrose) have very similar metabolic and health effects when consumed in equal amounts. Both are harmful when consumed in excess, and both should be limited.

Yes, absolutely. Fruits contain natural sugars but also provide vital fiber and nutrients that promote overall health. The fiber helps slow sugar absorption, making it a much better option than foods with added sugars.

Yes, reducing added sugar can significantly aid weight loss. By eliminating high-calorie, low-nutrient sugary drinks and snacks, you naturally decrease your overall calorie intake and promote more stable blood sugar levels, which can reduce cravings.

The American Heart Association recommends that women consume no more than 6 teaspoons (25 grams) of added sugar daily, while men should limit their intake to 9 teaspoons (38 grams) or less.