How to Stop Eating Sugar: 10 Ways

Your tastebuds might be easily sweet-talked, but too much sugar isn't good for you. The key phrase here is "too much." While we're all allowed dessert after dinner or a weekend sundae occasionally, regularly eating a diet high in sugar is associated with negative health outcomes. 

The American Heart Association (AHA) recommends that women get no more than 25 grams of sugar per day while men get no more than 36 grams. Meanwhile, most Americans consume a staggering 70 grams of sugar daily. Now that's a lot.¹

Most of us aren't hitting our sugar goals and could benefit from cutting out the sweet stuff. But where do we start? Below, read on for smart ways to cut back your sugar consumption.

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Common Names for Sugar

When you’re cutting back on sugar, it’s not as simple as avoiding cookies and candy bars—sugar loves to play hide-and-seek. It sneaks into many foods under different names, making it tricky to spot. Knowing these sneaky aliases can help you take control and make smarter choices.

Here are some of the most common names sugar goes by on ingredient lists:

• Cane sugar
• High fructose corn syrup (HFCS)
• Glucose
• Fructose
• Sucrose
• Dextrose
• Maltose
• Agave nectar
• Maple syrup
• Honey
• Molasses
• Brown rice syrup
• Evaporated cane juice
• Coconut sugar
• Corn syrup
• Invert sugar
• Raw sugar
• Turbinado sugar
  

It's good to be familiar with all the names sugar is noted under on ingredient lists. More importantly, you should look at the nutrition facts label, which tells you how much sugar is in a product. 

A nutrition facts label shows two amounts of sugar: total sugar and added sugar. The lower the total sugar, the better. However, you should choose foods with zero added sugar as much as possible. 

10 Ways to Cut Sugar Out of Your Diet

1. Avoid Sugary Drinks

According to the AHA, sugary drinks like sodas, fruit juice, and sports and energy drinks are some of the biggest sources of added sugar in the American diet. Try swapping these culprits for water, herbal tea, or sparkling water with a splash of fresh citrus or berries for a refreshing drink. You can also try a prebiotic soda, such as Olipop, which has blood sugar-stabilizing fiber and various soda-inspired flavors.

2. Cut Back on Desserts

You don’t have to say goodbye to cake and ice cream forever, but reserving it for special occasions can help cut unnecessary sugar. Opt for less sugary alternatives like dark chocolate, fruit, or homemade sweet treats with less sugar when the sugar cravings strike.

3. Look Closely at the Nutrition Facts Label

The nutrition facts label is your secret weapon against hidden sugars. Pay special attention to the “added sugars” line, which shows how much sugar has been added to the product in addition to the natural sugar. Aim for foods with little to no added sugar and stick to options with a low total sugar content. 

4. Restock Your Spices

Spices like cinnamon, nutmeg, and vanilla can add natural sweetness to meals without the need for sugar. Sprinkle them on oatmeal, coffee, or roasted vegetables for added flavor without sugar.

5. Skip Sauces With Added Sugar

Many condiments, including ketchup, barbecue sauce, and store-bought salad dressings, contain more sugar than you think. For example, just two tablespoons of barbecue sauce have around 11 grams of added sugar, nearly half of the maximum recommended amount for women. Opt for homemade versions or choose brands labeled "no added sugar," such as Yo Mama's sauces and condiments, to keep your meals flavorful without the extra sweetness.² 

6. Focus On Eating Whole Foods

Whole, unprocessed foods like fruits, vegetables, nuts, and whole grains are naturally lower in sugar and higher in fiber, which helps keep you full and satisfied. Build your meals around these for a healthier, balanced diet.

7. Eat More Protein

Protein helps stabilize blood sugar levels and keeps you feeling full longer. Include protein-rich foods like eggs, lean meats, beans, tofu, or Greek yogurt in your meals throughout the day to stay satisfied and curb sugar cravings. And when you're craving something sweet, make a high-protein sweet dessert instead: Try Greek yogurt topped with berries and cacao nibs, cottage cheese ice cream, or protein pancakes.

8. Skip the Sweetened Coffee

Sugary coffees, like frappuccinos and flavored lattes, are among the biggest sources of sugar in our diets. To get your caffeine fix without the sugar, order or brew your own coffee or cold brew and skip the flavorings and sugar. If you want something a little extra, try a bit of sugar-free syrup.

9. Cook and Bake At Home

Preparing your own meals and treats allows you to control the amount of sugar in them. Experiment with reducing sugar in recipes or using natural sweeteners like mashed bananas.

10. Rethink Your Breakfast

Breakfast cereals and pastries, such as muffins and doughnuts, are often sugar-loaded. Instead of reaching for a muffin or doughnut at breakfast, focus your meal around protein. Opt for whole-grain toast with avocado and eggs or oatmeal mixed with a scoop of protein powder and topped with fresh fruit and nuts. Starting your day with a low-sugar, high-protein meal sets the tone for healthier daily choices.

Easy Swaps to Reduce Sugar Intake

Reducing sugar doesn’t mean saying no to everything sweet. Making healthy swaps more often can help reduce the sweet stuff in your diet without giving up much flavor. Try these smart swaps that are easy to incorporate into your routine and can make a big difference in your overall sugar intake:

• Flavor With Spices Instead of Sugar: Skip the spoonfuls of sugar and enhance your desserts, pastries, or oatmeal with cinnamon, nutmeg, or vanilla extract. These spices add warmth and natural sweetness without the added calories.‍
• Replace Candy With Smarter Treats: Swap candy for a handful of dried fruit (check for no added sugar) or frozen fruit when cravings strike. You can also go for a few squares of dark chocolate with at least 70% cocoa, such as Hu's nut butter-filled bars.‍
• Opt for Whole Grains Over Refined: Switch refined products like white bread or pasta for whole-grain versions. Whole grains have more fiber, which slows sugar absorption and keeps you feeling full longer.‍
• Sweeten Drinks Naturally: Skip sugary syrups in coffee or tea and stir in unsweetened almond milk, a dash of cinnamon, or a drop of vanilla extract for natural sweetness.

<div class="pro-tip"><strong>Also Read: </strong><a href=worst-foods-for-blood-sugar>8 Worst Foods for Blood Sugar and What You Can Eat Instead</a></a>.</div>

What About Artificial Sweeteners and Sugar Substitutes?

When trying to cut back on sugar, artificial sweeteners and sugar substitutes seem like too-good-to-be-true alternatives. These are low- or zero-calorie sweeteners, such as aspartame, sucralose, and stevia, designed to mimic the sweetness of sugar without the calories. While they can help reduce your overall sugar intake, their health benefits aren’t straightforward. 

Some studies suggest they’re safe in moderation and may aid in weight loss and weight management, but others indicate potential downsides, like messing with your gut health or making you crave even more sweets, per Harvard Health. Whether they’re a healthier option depends on your health goals and how you use them — moderation is key (as with most good things in life).³

The Key Benefits of a Low-Sugar Diet

There's a reason why cutting back on sugar is so trendy: It comes with many whole-body health benefits. Here are some of the benefits of cutting back on sugar and eating a low-sugar diet:^{4, 5} 

1. Reduced Risk of Diabetes: Consuming less sugar can help stabilize blood sugar levels and reduce your risk of developing type 2 diabetes, a condition strongly linked to high sugar intake. 
2. Better Heart Health: A low-sugar diet can help reduce inflammation, lower blood pressure, and decrease bad cholesterol levels, all of which contribute to a healthier heart and reduce the risk of cardiovascular disease.
3. Weight Control: Diets high in sugar are associated with weight gain and obesity. Reducing sugary foods and drinks can help prevent consuming empty calories, making it easier to maintain or lose weight without feeling deprived.
4. Better Oral Health: Sugar feeds the bacteria in your mouth that cause cavities. Lowering your sugar intake helps protect your teeth and gums, preventing tooth decay and keeping your smile healthy and bright.

Learn More About Signos’ Expert Advice

While medication (with your doctor’s guidance) can help control diabetes and aid weight loss, lifestyle changes—like cutting back on sugar—can also make a huge difference. Adjusting your diet can initially feel overwhelming, but that's where a continuous glucose monitor (CGM) comes in.

A CGM tracks your blood sugar levels in real time throughout the day, offering valuable insights into how different foods impact your glucose levels. This information empowers you to make informed choices, helping you identify which foods to keep in your diet and which to swap out for better blood sugar management.

To learn more about blood sugar-related medical conditions and maintaining a healthy lifestyle, check out Signos’ blog.

Ready to try CGMs? Take this quick quiz to find out if Signos is right for you. Discover how to live well with diabetes with the help of Signos' wearable CGM.

<div class="pro-tip"><strong>Learn More: </strong><a href=does-sugar-cause-type-2-diabetes>Does Sugar Cause Type 2 Diabetes?</a>.</div>