Simple Ways to Reduce Added Sugar

Sugar is naturally present in foods such as fruit and milk. Added sugar is different. It includes sugars added to foods and drinks during processing or preparation, as well as sweeteners such as table sugar, honey, and syrups.

You do not necessarily need to eliminate added sugar completely. Instead, a few practical changes can help you reduce how much you consume while still enjoying the foods you like.

Start With What You Drink

Drinks are an easy place to look for added sugar.

Soda, sweetened tea, flavored coffee drinks, energy drinks, and some fruit drinks can contain significant amounts. The U.S. Food and Drug Administration lists sugar-sweetened beverages among the main sources of added sugars in American diets.

Try replacing one sweetened drink with water, sparkling water, or unsweetened tea. If you normally add several spoonfuls of sugar to coffee, gradually use less rather than changing everything at once.

Small adjustments can become easier to maintain when you give yourself time to get used to them.

Check the Nutrition Facts Label

Added sugar is not always obvious from the front of a package.

The Nutrition Facts label lists "Added Sugars" separately from "Total Sugars." Total sugar includes both naturally occurring and added sugars, while the added sugars line tells you how much was added to the product.

The percent Daily Value can make comparisons easier. As a general guide, the FDA considers 5% Daily Value or less per serving low and 20% or more high.

Compare similar cereals, yogurts, sauces, or snack foods and choose the option that works best for your needs.

Let Fruit Add Sweetness

Cutting back on added sugar does not mean food has to taste bland.

Fruit provides natural sweetness along with nutrients and fiber. Add berries or sliced banana to oatmeal instead of spoonfuls of brown sugar. Mix fruit into plain yogurt, or add chopped apple and cinnamon to hot cereal.

You can also experiment when cooking at home. Some recipes may still taste good when you use a little less added sugar than usual.

The goal is not to make every meal completely sugar-free. It is to become more intentional about where sweetness comes from.

Pay Attention to Everyday Foods

Desserts and candy may be obvious sources of added sugar, but they are not the only ones.

Sweetened cereals, flavored yogurts, baked goods, sauces, spreads, and condiments can contribute too.

That is another reason labels are useful. You may discover that two similar products contain very different amounts of added sugar.

You do not have to inspect every package forever. Start with foods you eat regularly. Those repeated choices are often the easiest ones to adjust.

Make Changes You Can Maintain

Reducing added sugar does not have to mean giving up birthday cake, dessert, or your favorite treat.

The FDA notes that limited amounts of added sugar can fit into an overall healthy eating pattern.

Focus on your everyday habits. Drink more unsweetened beverages, compare labels, choose unsweetened versions of foods when practical, and use naturally sweet foods such as fruit more often.

Those changes may seem small individually, but repeated day after day, they can meaningfully reduce the amount of added sugar in your diet.