Sugar is a type of carbohydrate that provides the body with energy. Sugar occurs naturally in fruits, vegetables, and dairy products, but it also comes in the form of added sugar in processed foods.

The American Heart Association recommends that women consume no more than 25 grams of added sugar per day, while men should aim for no more than 36 grams. However, many people consume much more than that, leading to increased risk of obesity, type 2 diabetes, and heart disease. While cutting down sugar intake can be challenging, it is possible to do so overnight.

Here are ten tips for reducing your sugar intake in just one night:.

1. Read Labels

The first step in reducing your sugar intake is to read labels! Many foods that we think of as “healthy” are loaded with added sugars.

Look for the total sugar content on the nutrition facts label, and also scan the ingredient list for any added sugars. Some common names for added sugars include high fructose corn syrup, cane sugar, maltose, and dextrose.

2. Drink Water Instead of Sweetened Beverages

Sweetened beverages like soda, sports drinks, and juice are some of the biggest sources of added sugar in the American diet. Instead of drinking these beverages, try switching to water.

Not only will it help you cut down your sugar intake, but it will also help you stay hydrated.

3. Swap Candy for Fruit

Candy is another major source of added sugar. Instead of reaching for candy, try satisfying your sweet tooth with fresh fruit. Fruits provide natural sweetness and come with the added benefit of vitamins and minerals.

4. Choose Whole Foods Over Processed Foods

Processed foods are often high in added sugars. Try choosing whole foods like fruits, vegetables, and whole grains instead. These foods are naturally low in added sugar and high in other nutrients.

5. Use Spices Instead of Sweeteners

When cooking or baking, try using spices like cinnamon or cardamom instead of sugar. These spices provide natural sweetness and flavor without adding sugar.

6. Eat Dessert in Moderation

While it’s okay to indulge in dessert occasionally, try to eat it in moderation. Instead of having dessert every night, try having it once or twice a week.

7. Avoid Sugary Breakfast Cereals

Many breakfast cereals are loaded with added sugars. Instead of choosing sugary cereals, try having oatmeal or yogurt with fresh fruit.

8. Choose Low-Sugar Snacks

Many snack foods like granola bars and crackers contain added sugars. Instead, try snacking on fresh fruits and vegetables, nuts, or air-popped popcorn.

9. Be Mindful of Hidden Sugars

Some foods that we don’t think of as sweet can be high in added sugars. For example, ketchup and marinara sauce often contain added sugar. Be mindful of these hidden sources of sugar and choose low-sugar alternatives when possible.

10. Gradually Reduce Your Sugar Intake

Reducing your sugar intake overnight can be a challenge, especially if you’re used to consuming a lot of added sugar. Instead of trying to cut all sugar out at once, try gradually reducing your intake.

For example, if you usually put two packets of sugar in your coffee, try using one packet instead.