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Back to health library4 ways to cut back on added sugar
Part of eating well is limiting foods and drinks with sugar added to them. Adding sugar to food and drinks gives you extra calories with no nutritional benefit. Over time, those sweet-but-empty calories can lead to weight gain and affect your health.
To help cut back on added sugars, try these tips.
Sweet ways to eat less sugar
- Trade regular soda for water flavored with citrus, cucumber or melon slices.
- Sweeten cereal with fruit, such as strawberries or blueberries.
- Swap sugar for unsweetened applesauce when you bake.
- Flavor coffee or tea with cinnamon, mint, nutmeg or other spices.
Sources: American Heart Association; U.S. Centers for Disease Control and Prevention
A lot of added sugars come from sweet drinks. So when it comes to reducing sugar in your diet, your drink choices may be a good place to start. Find out how much sugar is in a 12-ounce drink.You may be surprised.
Reviewed 1/4/2023
Sources
- American Heart Association. “Tips for Cutting Down on Sugar.” https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/tips-for-cutting-down-on-sugar.
- American Heart Association. “Added Sugars.” https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars.
- American Heart Association. “Life is Sweet with These Easy Sugar Swaps Infographic.” https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/life-is-sweet-with-these-easy-sugar-swaps-infographic.
- U.S. Centers for Disease Control and Prevention. “Be Sugar Smart: Limiting Added Sugars Can Improve Health.” https://www.cdc.gov/nutrition/data-statistics/be-sugar-smart.html.
- U.S. Centers for Disease Control and Prevention. “Get the Facts: Sugar-Sweetened Beverages and Consumption.” https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html
- U.S. Department of Agriculture. “Cut Back on Added Sugars.” https://www.myplate.gov/tip-sheet/cut-back-added-sugars
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