The easiest way to cut back on sugar is to start with drinks and packaged foods, where most added sugar hides, and to make swaps you can keep rather than quitting everything at once.
What the guidance says
The American Heart Association recommends limiting added sugar to no more than about 6 teaspoons (25 grams) a day for most women and about 9 teaspoons (36 grams) a day for most men. Added sugar means sugar put into foods and drinks, not the natural sugar in whole fruit or plain milk.
A single regular soda can contain more than the daily limit on its own.
What it can't promise
Cutting sugar isn't a cure for anything by itself, and fear of food isn't healthy either. The goal is less added sugar most of the time, not perfection.
Where sugar hides
- Sodas, sweet teas, energy drinks and specialty coffees.
- Breakfast cereals, flavored yogurts and granola bars.
- Sauces, dressings and condiments.
- Packaged snacks and baked goods.
Check labels for "added sugars" on the nutrition panel.
The habit: swap, don't just stop
- Drinks first. Replace soda with water, sparkling water or unsweetened tea.
- Breakfast next. Choose plain yogurt, oatmeal or eggs over sweetened options.
- Keep treats as treats. Enjoy dessert on purpose, not by default.
- Go gradually. Taste buds adjust over a few weeks.
The rule that makes it stick: don't stock it
If sugary drinks and snacks aren't in the house, you won't have them on autopilot. Decide in the store.
This week
Replace one sugary drink a day with water or unsweetened tea.
The keep
Cutting back on sugar costs a few weeks of adjustment. It changes how you feel, and how much you crave it.
This article is for education only and isn't medical advice. Talk with your doctor before making big changes.
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