How to Cut Back on Sugar

Sugary snacks are everywhere, from classrooms and break rooms to backpacks and handbags. They're a treat and also a threat: Eat one and you probably want another (or 10).

"Occasionally eating sweets may provide short-term pleasure, mild mood improvement, and temporarily reduce stress," says Agnes Wong, RD, a registered dietitian at the New York Nutrition Obesity Research Center.

The problem, she says, isn't the occasional treat. It's regular and excessive consumption of sweets that leads to adverse health effects.

Cutting back on sugar isn't about giving something up. It's about getting something back: your best self. Wong shares the main sources of sugar, explains how it affects the body, and provides tips for consuming fewer sweets.

What are the main sources of sugar in our diet?

When dietitians talk about "sweets," they often mean "discretionary foods," which are energy-dense, nutrient-poor foods that provide "empty" calories with minimal vitamins, minerals, or fiber.

Obvious examples include candies, cakes, ice cream, syrups, sodas, and other sweet foods and beverages. The bigger challenge is the less obvious sources of sugar, such as:

• Cereal (even "healthy" ones)
• Flavored yogurt
• Granola bars and other packaged snacks
• Nut butters
• Milk alternatives and plant milks
• Sports and energy drinks
• Juice

While many people worry about eating fresh fruit because of its sugar content, Wong explains that the sugar in whole fruit is packed with beneficial nutrients, such as fiber, vitamins, and antioxidants, that support overall health. "Fiber slows sugar absorption, helping you feel full longer and avoid spikes," she adds.

How does sugar affect the body?

In small amounts, sugar is something your body can handle. But when intake creeps up, it can start to impact how you feel day to day.

As a result, your body may give signs it's not handling the sugar well, such as unexpected hunger and/or feeling unsatisfied after eating, irritability or shakiness, energy spikes followed by crashes, fatigue, or brain fog.

In the long-term, excessive sugar can impact the body by raising the risk of several conditions, including:

• Cardiovascular disease
• Insulin resistance
• Type 2 diabetes
• Nonalcoholic fatty liver disease
• Mood issues like anxiety and depression
• Weight gain and obesity

Gut health may be affected, too, says Wong. Diets high in added sugar can disrupt the balance of bacteria in the digestive system, which plays a role in immunity and overall health.

What's more, consuming sugar can drive cravings, making it easier to overeat and harder to feel satisfied, says Wong.

How to start limiting sugar

To reduce health risks, the World Health Organization recommends consuming about 25 grams (approximately 6 teaspoons) of sugar per day—including sugars that are added to foods and naturally-occurring. In addition, limit sweetened beverages to one serving per week.

The good news is, you don't need a perfect diet to make meaningful changes. Start with small steps such as the following:

• Rethink drinks: Beverages are one of the biggest sources of excess sugar. Swap soda and juice for water, seltzer, or unsweetened or herbal tea.
• Eat with intention: Instead of grazing on sweets throughout the day, choose one small treat you truly enjoy. Slow down and eat mindfully.
• Skim food labels: On the Nutrition Facts label, check the sugar content to determine whether the amount of sugar in a food fits within your recommended daily intake.
• Swap common foods: Make simple switches like switching from flavored yogurt to plain yogurt with whole fruit, or from sweet cereals to those with zero or low added sugars.

Cutting back on sugar leads to steadier energy, fewer cravings, and a body that feels more predictable, even on the most chaotic, busy days.

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Agnes Wong, RD, is a registered dietitian at the New York Nutrition Obesity Research Center.