Excess sugar has a way of sneaking up on us, leading to more sugar cravings, energy crashes, and long-term health problems like diabetes and heart disease. In fact, the average American consumes nearly 77 grams of added sugar per day – far exceeding the recommended limits of roughly 25 grams of added sugar or less per day. 

Reducing sugar intake is one of the most impactful changes you can make for better health. The good news? You don’t have to overhaul your diet overnight. Small changes can make a big difference!

Here are five simple tips to help you eat less sugar without feeling deprived.

1. Swap sugary drinks for healthier alternatives 

Sugary beverages are one of the biggest sources of added sugar in many people’s diets. Sodas, coffee drinks, and even some sports drinks can pack a surprising amount of sugar into each serving. 

How to: 

• Drink more water: Plain water is the best way to stay hydrated. If plain water seems too boring, try adding slices of citrus fruits, cucumber, or herbs, like basil. 
• Swap regular soda for a lower-sugar option, such as a prebiotic soda or just plain sparkling water. 
• Flavored coffee drinks are often loaded with added sugar. Opt for plain coffee, an Americano, or Cappuccino instead. 

2. Read food labels carefully 

Many packaged and processed foods contain added sugars, even those that don’t taste particularly sweet. Reading food labels can help you identify and be aware of the amount of sugar in your products. 

How to:

• Compare options: When buying a particular food, such as pasta sauce or salad dressing, it is helpful to compare a few different options and opt for the option with the lowest amount of added sugar. 
• Knowledge is key: If you find that your favorite foods are high in sugar, that’s great information to have—it doesn’t mean you need to avoid them altogether, but you can be more intentional about how and when you eat them. 

3. Gradually reduce sugar in your diet 

Cutting out sugar all at once can feel overwhelming. Instead, try reducing it gradually to let your taste buds adjust over time. 

How to:

• Swap sugary beverages for lower-sugar options 
• Gradually start reducing the amount of sugar you add to your food or beverages. If you normally put 1 tablespoon of sugar in your morning coffee or oatmeal, reduce it to ½ tablespoon, and then continue to reduce over time. 
• When baking or cooking, experiment with using less sugar than a recipe calls for to see if the flavor still satisfies. 

Bottom line: Eating less sugar is one of the best things you can do for your health. By making small, simple changes like swapping sugary drinks for water, choosing whole fruits over processed snacks, and gradually reducing added sugars in your routine, you can significantly lower your sugar intake.

These adjustments will not only help reduce cravings but also boost your energy levels, stabilize your mood, and improve your overall well-being. Start with these five tips and watch your relationship with sugar transform for the better!