Sugar is a carbohydrate found naturally in fruits and vegetables, but most Americans consume too much processed and added sugars. Consuming too much sugar can lead to various health problems, including obesity, type 2 diabetes, and heart disease.

Cutting back on sugar can be difficult, but with a few simple changes, you can greatly reduce your sugar intake.

30 Ways to Cut Down on Sugar Consumption

1. Read labels

Food labels list the ingredients and nutrition information, including the amount of sugar. Be sure to read labels carefully when grocery shopping. Many foods that don’t seem like they would contain sugar may have added sugars.

Look for words on the label like high-fructose corn syrup, honey, molasses, or dextrose.

2. Drink water

Switching from sugary drinks like soda or fruit juice to water can significantly reduce your sugar intake. Drinking water also helps to keep you hydrated and can aid in weight loss.

3. Choose low-sugar fruits

Fruit is a healthy snack, but some fruits contain more sugar than others. Choose berries, apples, and oranges over bananas, grapes, and mangoes, as they contain less sugar. Be sure to eat fruit in moderation, as even natural sugars can add up quickly.

4. Use less sugar in recipes

When baking or cooking, use less sugar than the recipe calls for. Many recipes will still taste great with less sugar, and you can experiment with alternatives like honey or maple syrup.

You can also replace a portion of the sugar with applesauce or mashed banana.

5. Avoid processed foods

Processed foods like cookies, candy, and packaged snacks often contain large amounts of added sugars. Try to limit your consumption of processed foods and opt for whole foods instead.

6. Choose unsweetened options

When shopping for food, look for unsweetened options. Choose unsweetened almond milk instead of sweetened, for example. You can add your own sweeteners if you choose, but this will give you more control over how much you consume.

7. Use spices instead of sugar

Many spices like cinnamon or vanilla provide natural sweetness to food without adding sugar. Try using these spices to add flavor to recipes in place of sugar.

8. Avoid sugary condiments

Ketchup, barbecue sauce, and salad dressings often contain added sugars. Check labels carefully and look for sugar-free options or make your own condiments at home.

9. Cut back on alcohol

Alcoholic drinks often contain a lot of sugar, especially mixed drinks like Margaritas or Pina Coladas. Try to limit your alcohol consumption and choose drinks with little to no added sugars.

10. Snack on vegetables

Vegetables are a great snack option that won’t add as much sugar to your diet as processed snacks. Snack on carrots, celery, or cherry tomatoes for a healthy alternative.

11. Choose dark chocolate

If you have a sweet tooth, opt for dark chocolate instead of milk chocolate. Dark chocolate contains less sugar and can provide health benefits like antioxidants.

12. Use natural sweeteners

Instead of using white sugar, try using natural sweeteners like honey, maple syrup, or dates. These sweeteners are less processed and contain more nutrients than white sugar.

13. Don’t skip meals

Skipping meals can lead to cravings and overeating later on, which can lead to consuming more sugar. Be sure to eat regular meals and snacks to keep your blood sugar levels stable.

14. Choose low-sugar cereals

Cereals can be a healthy breakfast option, but many are high in added sugars. Look for cereals with little to no added sugars and choose whole-grain options for added fiber.

Related Article The ultimate guide to cutting sugar

15. Avoid vending machines

Vending machines often contain high-sugar snacks like candy and chips. Bring your own snacks from home to avoid temptation.

16. Choose natural peanut butter

Peanut butter can be a healthy addition to your diet, but many brands add sugar to their products. Choose natural peanut butter that contains only peanuts and salt.

17. Make your own sauces and dressings

Making your own sauces and dressings at home can help you control the amount of added sugars. Look up recipes online and experiment with different ingredients.

18. Choose whole foods

Whole foods like fruits, vegetables, and whole grains contain natural sugars but also provide nutrients like fiber and vitamins. Try to choose whole foods over processed foods as much as possible.

19. Avoid sugary coffee drinks

Flavored coffee drinks from coffee shops can contain large amounts of added sugars. Choose a plain coffee with a splash of milk or cream instead.

20. Avoid artificial sweeteners

Artificial sweeteners like aspartame and sucralose can provide a sweet taste without the sugar, but they have been linked to health problems like cancer and digestive issues. Choose natural sweeteners instead.

21. Choose low-sugar yogurt

Yogurt can be a healthy snack, but many brands add sugar to their products. Look for yogurt with little to no added sugars and opt for plain yogurt to add your own fruit and sweeteners.

22. Eat protein with every meal

Protein can help to stabilize blood sugar levels and keep you feeling full. Be sure to include protein with every meal to reduce cravings for sugary snacks.

23. Choose sugar-free gum

Gum can provide a sweet taste without the added sugar. Choose sugar-free gum to help reduce cravings for sugary snacks.

24. Choose unsweetened tea

Iced tea can be a healthy alternative to soda, but many brands add sugar to their products. Choose unsweetened tea and add your own sweeteners if desired.

25. Avoid dried fruits

Dried fruits like raisins and dates can be a healthy snack, but they contain more sugar than fresh fruits. Be sure to eat dried fruits in moderation and choose fresh fruits as much as possible.

26. Choose low-sugar snacks

Snack alternatives like nuts, trail mix, and popcorn are low in sugar and can provide a satisfying crunch. Look for snacks with little to no added sugars.

27. Use less sugar in your coffee

Coffee drinks from coffee shops often contain large amounts of added sugars. Try cutting back on the amount of sugar you add to your coffee or use a natural sweetener instead.

28. Avoid energy drinks

Energy drinks often contain large amounts of caffeine and sugar. Try to limit your consumption of energy drinks and opt for water or unsweetened tea instead.

29. Eat a balanced diet

Eating a balanced diet that includes a variety of foods can help to reduce cravings for sugary snacks. Be sure to include plenty of fruits, vegetables, whole grains, and lean protein in your meals.

30. Watch your portion sizes

Even healthy foods like fruits and whole grains can add up in sugar if consumed in large quantities. Be sure to watch your portion sizes and eat in moderation.

Conclusion

Cutting back on sugar can be challenging, but with a few simple changes, you can greatly reduce your sugar intake. Be sure to read labels carefully, choose whole foods over processed foods, and experiment with natural sweeteners.

Small changes can make a big difference in your health and wellness.