8 Ways to Cut Down on Sugar (and Not Be Cranky About It)

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When you've got a sweet tooth, you know how hard it is to not give in to those cravings too much. I think we've all been warned about the dangers of added sugars and how it's so bad for you. Frankly, it sounds all doom and gloom sometimes. But, like many things in life, it's all about balance, so how can you know if your sugar consumption habits are within reason, so to speak? And what are some healthy sugar substitutes to add to our pantries?

"Generally, it's important to understand the difference between naturally occurring sugars and added sugars," explains registered dietitian nutritionist, Maya Feller, MS, RD, CDN. "All plant foods contain carbohydrates that break down in varying degrees to sugar within the body—these are the naturally occurring sugars. Added sugars are added to products. The dietary guidelines for Americans recommend that no more than 10% of daily energy intake should come from added sugar. And the World Health Organization further recommends that all people reduce their added sugar intake to less than 10% of total energy intake."

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And it's important to know that the concept of sugar shouldn't be too scary or feared. "In some ways, sugar is very misunderstood," says Tina Ralutz, MS, RDN, CDN, a health coach at Parsley Health. "It can be part of a healthy diet along with adequate intake of foods that contain protein, fiber, nutrients, and water. When our body has the nutrients it needs to function at its best, it is less likely to experience cravings, especially for sugar. When that is the case, sugar can be fully enjoyed as a treat instead of a cheat."

But, of course, moderation is key. Vanessa Rissetto, MS, RD, a registered dietitian nutritionist and co-founder of Culina Health, explains that in large quantities, sugar can negatively impact health. "However, in the grand scheme of things, adding a teaspoon to your morning coffee is unlikely to derail an otherwise healthy diet," she says. "The important takeaway when it comes to sugar intake is choosing natural sources found in whole foods and limiting your intake of processed foods and beverages."

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In short, I think we can say added sugars equals "bad." Tamar Samuels, MS, RDN, NBC-HWC, a registered dietitian, national board-certified health and wellness coach, and co-founder of Culina Health, says that examples of refined, added sugars are table sugar, cane juice, corn syrup, and high fructose corn syrup. "Refined sugars are considered energy-dense foods, meaning they have little to no nutrients (except for carbohydrates) and are higher in calories," she explains. "Excess consumption of added and refined sugar has been associated with an increased risk of obesity, diabetes, heart disease, fatty liver disease, and inflammation."

The bad news is that it's actually kind of easy to go overboard with these added sugars because they are stealthily added to products to increase their palatability, Ralutz says. The "added sugars" on nutrition labels are likely to spike your blood sugar levels and add calories without giving much in the nutrition department. "Because of this, it's easy to surpass the recommended limit of 25 grams of sugar per day for women and 36 grams of sugar per day for men," she says.

How to Reduce Your Sugar Intake

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So, what can you do to ensure that you're not getting too much sugar? The experts outlined some tips below.

1. Swap table sugar for alternatives: Vanessa Clermont, RD, an Integrative Nutrition Health Coach recommends trying other substitutes that contain additional vitamins and minerals (you can see a list of some in the next section).

2. Cut down on soda and sugar-sweetened beverages: "For the amount of calories your body gets from sugary drinks, it doesn't feel as full as it would if those calories were from food," explains Ralutz. "This confusion of hunger and satiety signals can lead to overeating. Opt for herbal teas or sparkling water with fruit in it."

3. Take note of your intake: Rissetto recommends gradually reducing sugar intake by first observing how much sugar you are currently consuming. Then you can work on gradually decreasing your intake daily or weekly.

4. Ask yourself questions: It's also a great opportunity to look inward and think about your relationship with sugar. Ralutz says an all-or-nothing mentality can put you at risk for disordered eating. "Try to examine the root cause behind any feelings of unease or lack of control with sugar," she suggests. "It could be an indicator of too much stress in your life, a mineral deficiency, or a sign that you’re not eating adequate protein among other things. It can be especially helpful to work with a nutrition professional to explore your food habits and work on developing a balanced relationship with sugar instead of eliminating it entirely."

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5. Read food labels: You'll want to make this a regular part of your routine, not just to monitor sugar. Feller says that products like yogurt, certain sauces (like barbecue), and some bread and grain products can be surprisingly high in added sugars. "A misconception is that added sugars are the same as total sugars," she explains. "Many products have sugar found in them, such as the lactose that is found in dairy products. These kinds of sugars will be found in the total sugars section of the nutrition facts label and they are the sugars found naturally in food products. When we talk about reducing sugars, we are really saying to reduce added sugars."

Clermont adds that the higher sugar is on the ingredient list, the more sugar that food item has.

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6. Eat whole foods: "These foods are in their purest form and unrefined. Such foods include fruit, vegetables, whole grains, and legumes," Clermont says.

7. Go cold-turkey: You can also try this route, which is a lot harder. "You can also do the cold turkey method, in which you completely eliminate sugar regardless of how much you are currently consuming, however, this may cause some withdrawal symptoms: fatigue, moodiness, lightheadedness, cravings," Samuels says. Ultimately, whether you do this or not depends on the individual and what is best for your own eating patterns and behaviors.

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8. Don't feel too guilty: "When you do consume sugar, avoid eating it while feeling guilt, shame, or like you have to sneak it," Ralutz says. "These feelings can be strong enough to boost your stress hormone while you're eating, which can slow down digestion, potentially leading to abdominal discomfort like gas and bloating."

Sugar Substitutes to Try

To satiate your sweet tooth, you can swap in some natural and/or healthier sugar substitutes. But just because they're good alternatives, doesn't mean you can have free reign on them. Ralutz says eating any type of sugar in excess is associated with the potential for cardiovascular risks, blood sugar dysregulation, inflammation, and more.

And there can be side effects too. "They can come with unpleasant side effects such as digestive issues with sugar alcohols. Take care to use all sweetener products in appropriate portion sizes," Feller says.

1. Monk Fruit

2. Honey

3. Maple Syrup

4. Coconut Sugar

5. Date Sugar

6. Stevia

7. Molasses

8. Sucanat

9. Erythritol

10. Allulose

Disclaimer

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

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Sarah is lifestyle writer and editor with over 10 years of experience covering health and wellness, interior design, food, beauty, and tech. Born and raised in Los Angeles, she attended New York University and lived in New York for 12 years before returning to L.A. in 2019. In addition to her work on THE/THIRTY andBest Knockoff Luxury Clothing , she held editor roles at Apartment Therapy, Real Simple, House Beautiful, Elle Decor, and The Bump (sister site of The Knot). She has a passion for health and wellness, but she especially loves writing about mental health. Her self-care routine consists of five things: a good workout, “me” time on the regular, an intriguing book/podcast/playlist to unwind after a long day, naps, and decorating her home.