Solution · Health & Wellness · Updated 2026-11-01 · Reviewed by Monirujjaman Monjil

How to cut back on added sugar without feeling deprived

Start with drinks: the CDC says sugar-sweetened beverages are the leading source of added sugars in the U.S. diet, followed by desserts and sweet snacks. Swap one sweet drink a day for water or an unsweetened drink, learn to read 'added sugars' on labels, keep sweet snacks out of easy reach and cut back gradually so your taste adjusts. Current U.S. guidance is no added sugar for children under 11 and no more than 10 grams of added sugars per meal for adolescents and adults.

General education, not medical advice. Talk to your doctor or pharmacist before changing any treatment. Disclaimer.

The problem

What it looks like

You want to eat less sugar, but it seems to be in everything, and every attempt to quit ends with cravings and a binge.

Who it affects

Anyone who drinks soda, sweetened coffee or juice drinks daily, people with prediabetes or type 2 diabetes who have been advised to cut back, and families trying to change children's habits.

What it costs you

The CDC notes that consuming too much added sugar can contribute to weight gain and obesity, type 2 diabetes and heart disease.

Why it happens

Added sugar is in drinks, breakfast foods, sauces and snacks as well as obvious sweets, and sweet drinks add a lot without filling you up. Cutting everything at once makes cravings stronger, so most all-or-nothing attempts don't last.

Added sugars are sugars added during processing, including sweeteners, syrups, honey and sugars from concentrated fruit or vegetable drinks. They do not include the sugars naturally found in milk, vegetables and fruit.

Drinks are the easiest win because they are the biggest source and are easy to replace. One daily swap changes your total far more than giving up the occasional dessert.

Taste adapts. Cutting back step by step, such as halving the sugar in your coffee for two weeks before halving it again, is easier to keep than stopping overnight.

Common mistakes

Quitting everything at once and then giving up.
Replacing soda with fruit drinks or sweetened coffees that are just as sugary.
Looking only at 'total sugars' instead of 'added sugars' on the label.
Keeping sweets in sight 'for guests'.
Skipping meals and then snacking on sweet foods.

How to fix it, step by step

Find your main sources
For three days, note every sweet drink, dessert, snack and sweetened breakfast. Most people find one or two habits behind most of their sugar.
Swap one drink a day
Replace one sweet drink with water, sparkling water, or unsweetened tea or coffee. Once that sticks, swap the next.
Read the 'added sugars' line
On U.S. food labels, look at 'added sugars' rather than total sugars, and compare similar products such as cereals, yogurts and sauces.
Cut back gradually
Halve the sugar you add to drinks or cereal for two weeks, then halve it again.
Change what's within reach
Keep fruit and nuts visible and sweet snacks out of sight or out of the house. Convenience drives most snacking.
Plan treats instead of banning them
Choose when you will have dessert, such as on weekends, so it is a decision rather than a lapse.
Ask for help if you have a condition
If you have diabetes or prediabetes, ask your doctor or a dietitian for targets that fit your treatment.

Doing it without an app

You do not need to download anything to solve this. Any of these work:

A food diary

A notebook for three days shows exactly where sugar comes in.

Label reading in the shop

Compare two or three versions of the foods you buy most and switch to the one with the least added sugar.

Family swap rules

Agree as a household on one change, such as water with meals, so nobody is changing alone.

Tools that can help

Food label 'added sugars' line
Food diaries or nutrition-tracking apps
Water bottles and reminders to replace sweet drinks

Questions

Is the sugar in fruit a problem?

The CDC's definition of added sugars excludes sugars naturally present in fruit, vegetables and milk. Whole fruit is not what current guidance asks you to cut.

Are sweeteners a good replacement?

The CDC notes that no amount of added sugars or non-nutritive sweeteners is recommended as part of a healthy diet. Water and unsweetened drinks are the simplest swap.

How much added sugar is too much?

Current U.S. Dietary Guidelines, as summarised by the CDC, recommend no added sugar for children younger than 11 and no more than 10 grams of added sugars per meal for adolescents and adults.

I have diabetes. Is this page enough?

No. This is general information. Follow the eating plan agreed with your doctor or diabetes team.

Sources

Get the Facts: Added Sugars, U.S. Centers for Disease Control and Prevention

Checked 2026-11-01. Found a mistake? Tell us. Read our editorial policy.

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