The problem is not the natural sugar in whole fruit or plain milk, but added sugars: sugar, syrups and honey added during processing or cooking. The Dietary Guidelines recommend keeping added sugars below 10 percent of daily calories for everyone age 2 and older, which is about 50 grams (12 teaspoons) on a 2,000-calorie diet. The American Heart Association suggests lower limits, around 25 grams for most women and 36 grams for most men.
Start with drinks
Sugar-sweetened beverages, including soda, sweet tea, energy drinks, sports drinks, specialty coffees and fruit drinks, are the largest source of added sugar in the American diet. A single 12-ounce can of soda contains about 39 grams.
- Switch to water, sparkling water with citrus, or unsweetened tea and coffee.
- Cut sugar in coffee gradually, half a spoon at a time.
- Choose whole fruit over juice.
Read the label
Since 2020, the Nutrition Facts label on most US packaged foods lists “Added Sugars” in grams and as a percentage of the Daily Value. Ingredient lists also reveal sugar under many names: cane sugar, corn syrup, high-fructose corn syrup, dextrose, maltose, honey, agave, fruit juice concentrate, brown rice syrup.
Watch for hidden sugar
Sugar shows up in foods that do not taste sweet:
- Pasta sauces, ketchup, barbecue sauce, salad dressings
- Breakfast cereals and granola
- Flavored yogurts
- Bread and crackers
- Protein bars and “healthy” snacks
Comparing two brands often reveals large differences.
Simple substitutions
- Plain yogurt with fresh fruit instead of fruit yogurt.
- Oatmeal with cinnamon and banana instead of sweetened cereal.
- Homemade dressing with olive oil and vinegar.
- Dark chocolate, a square or two, instead of candy.
- Reduce sugar in baking recipes by a quarter; most turn out fine.
Retrain your taste
Sensitivity to sweetness adapts. After a few weeks of eating less sugar, very sweet foods start to taste too sweet. Cutting back gradually is easier than going cold turkey.
What about sweeteners?
Non-sugar sweeteners can help some people reduce sugar, but the World Health Organization advises against relying on them for weight control. The goal is to enjoy less sweetness overall.
Desserts can be part of a balanced diet, see easy homemade desserts where you control the sugar. Salt is the other big hidden ingredient, see the best ways to eat less salt.
