Ask a Dietitian: What Is the Best Way to Cut Added Sugar?

If you feel like added sugar is sneaking into everything you eat, you’re not imagining it. From breakfast cereals and coffee drinks to salad dressings and sauces, added sugar has become a staple of the modern food supply. As a dietitian, I’m often asked: “What is the best way to cut added sugar without feeling miserable or deprived?”

The good news: you don’t have to be perfect, and you don’t have to give up sweetness altogether. With a bit of strategy, you can dramatically lower added sugar, stabilize your energy, and still enjoy food. Let’s walk through a medically responsible, realistic approach you can actually sustain.

Why Cutting Added Sugar Matters (Without Fear-Mongering)

First, some context. Naturally occurring sugars in whole fruits, vegetables, and plain dairy are packaged with fiber, water, and nutrients. These foods can absolutely fit into a healthy pattern of eating. The bigger concern is added sugars—those that are added during processing, cooking, or at the table.

High intakes of added sugar are associated with:

• Higher risk of weight gain over time


• Increased triglycerides and lower HDL (“good”) cholesterol


• Higher risk of type 2 diabetes and fatty liver disease


• More frequent energy crashes and cravings


• Dental cavities

Most major health organizations recommend limiting added sugars to no more than about 10% of total daily calories. For many adults, that’s roughly 6–12 teaspoons (24–48 grams) per day, and often less is better, especially if you have insulin resistance, prediabetes, or diabetes.

That said, sugar itself is not “toxic” in tiny amounts. The issue is chronic excess. The goal is not to fear food, but to reduce the steady drip of sugar from all directions so your body can function more smoothly.

Step 1: Know Where Your Added Sugar Is Coming From

You can’t change what you can’t see. The most effective way to start cutting added sugar is to identify your top sources. For many people, these are:

• Sugary drinks (sodas, sweetened coffees and teas, energy drinks, juices)


• Breakfast cereals and granola


• Flavored yogurts


• Packaged snacks and bars


• Desserts and sweets


• Condiments (ketchup, BBQ sauce, sweet dressings, some stir-fry sauces)

Spend a few days paying attention to labels and jotting down what you eat and drink. You’re not judging yourself; you’re gathering data. Once you see patterns, you can target the changes that will give you the biggest impact with the least pain.

How to Read Labels for Added Sugar

On most nutrition labels, you’ll see a line for “Added Sugars” under Total Carbohydrate. That’s the number to focus on. Also scan the ingredient list for words like:

• Sugar, cane sugar, brown sugar, coconut sugar


• High-fructose corn syrup, corn syrup, glucose-fructose


• Honey, maple syrup, agave, molasses


• Fruit juice concentrate (when used as a sweetener)

These are all forms of added sugar, even if they sound more natural. Your body still has to process the sugar load.

Step 2: Decide on Your Approach – Gradual vs. All at Once

There is no single “best” way that works for everyone. The best approach is the one you can stick with. Broadly, there are two main strategies:

1. Gradual Reduction (Most Sustainable for Most People)

With this approach, you slowly dial down added sugar over several weeks. For example:

• Week 1–2: Swap one sugary drink per day for water, sparkling water, or a zero-calorie option.


• Week 3–4: Choose a lower-sugar breakfast (e.g., plain Greek yogurt with fruit and a bit of monk fruit sweetener instead of sweetened yogurt).


• Week 5–6: Reduce desserts from daily to a few times per week, or shrink portion sizes.

This method gives your taste buds and brain time to adjust. You’ll often notice that foods you once loved start to taste too sweet, which is a sign that your palate is resetting.

2. Short-Term Reset (Helpful for Some, Not Required)

Some people prefer a more defined “reset,” where they remove obvious added sugars for 2–4 weeks. This might look like:

• No sugary drinks or juices


• No candy, pastries, or desserts


• Limited packaged snacks with added sugar

This approach can quickly reveal how much sugar was driving your cravings and energy swings. However, it can feel strict and may not be appropriate if you have a history of disordered eating or feel triggered by rigid rules. In those cases, a gentle, gradual approach is safer.

Step 3: Replace, Don’t Just Remove

Simply cutting sugar without adding anything back is a recipe for feeling deprived. The key is to replace high-sugar foods with alternatives that still feel satisfying.

Better Beverage Choices

• Water and sparkling water: Add lemon, lime, cucumber, or berries for flavor.


• Unsweetened tea or coffee: If you’re used to sugar, gradually reduce it and consider a natural zero-calorie sweetener like monk fruit or stevia.


• Homemade flavored drinks: Brew herbal tea, chill it, and sweeten lightly with a monk fruit–based sweetener for a refreshing, low-impact option.

Smarter Breakfast Swaps

• Choose plain yogurt and add your own toppings: berries, nuts, seeds, and a pinch of cinnamon with a small amount of monk fruit or stevia-based sweetener.


• Swap sugary cereal for oats cooked with milk or a milk alternative, plus fruit and a natural zero-calorie sweetener if desired.


• Try eggs, tofu scrambles, or smoothies with greens, berries, and protein for a more balanced start.

Rethinking Dessert

You don’t have to eliminate dessert; you can redefine it.

• Enjoy fruit-forward desserts like baked apples, berries with whipped cream, or a small piece of dark chocolate.


• Experiment with home baking using monk fruit or stevia-based sweeteners in place of some or all of the sugar. This lets you control sweetness while still enjoying familiar treats.


• Practice portion mindfulness: a few bites of a rich dessert can be more satisfying than a large serving eaten mindlessly.

How Natural Zero-Calorie Sweeteners Can Help

One of the most common questions I hear is: “Can I use natural sweeteners like monk fruit or stevia while cutting added sugar?” For many people, the answer is yes—these can be useful tools when used thoughtfully.

Monk Fruit and Stevia: What They Are

Monk fruit (luo han guo) is a small melon traditionally grown in parts of Asia. The intense sweetness comes from compounds called mogrosides, which are extracted and used as a sweetener. Monk fruit sweeteners are typically zero-calorie and have no glycemic impact in typical serving sizes.

Stevia comes from the leaves of the Stevia rebaudiana plant. Purified steviol glycosides provide sweetness with essentially no calories and minimal effect on blood sugar at usual intakes.

Both monk fruit and stevia are widely used in foods and beverages and are generally recognized as safe for the general population when consumed within recommended limits. As always, if you have specific medical conditions or are pregnant or breastfeeding, it’s wise to discuss sweetener choices with your healthcare provider.

Why They Can Be Helpful When Cutting Sugar

Natural zero-calorie sweeteners can:

• Allow you to enjoy sweetness with minimal impact on blood sugar and calorie intake.


• Help you transition away from high-sugar habits (for example, in coffee, tea, or homemade desserts).


• Provide options for people with diabetes or insulin resistance who still want occasional sweet flavors.

They’re not a magic fix, but they can make a lower-sugar lifestyle more realistic and enjoyable—especially during the first months of change.

Using Natural Sweeteners Strategically

To get the most benefit:

• Prioritize whole foods first. Use monk fruit or stevia to sweeten foods that are otherwise nutrient-dense (e.g., plain yogurt, oatmeal, smoothies, homemade sauces).


• Aim for “just sweet enough.” Over time, gently reduce the amount you use so your palate becomes comfortable with less intense sweetness.


• Read labels. Many products blend monk fruit or stevia with other ingredients. Choose options that fit your preferences and any medical guidance you’ve received.

Managing Cravings and the “Sugar Withdrawal” Phase

As you cut added sugar, it’s normal to experience cravings, especially in the first 1–2 weeks. This doesn’t mean you’re addicted in a clinical sense, but your brain is accustomed to regular dopamine hits from sweet foods.

Practical Ways to Ride Out Cravings

• Don’t let yourself get overly hungry. Extreme hunger makes sugary foods harder to resist. Aim for balanced meals with protein, healthy fats, and fiber.


• Stay hydrated. Mild dehydration can feel like hunger or cravings.


• Use strategic sweetness. A cup of tea lightly sweetened with monk fruit, or a bowl of berries with a bit of stevia-sweetened yogurt, can take the edge off without a large sugar load.


• Distract and delay. If a craving hits, give it 10–15 minutes. Go for a short walk, call a friend, or change tasks. Many cravings fade if you don’t immediately act on them.

Build Meals That Naturally Reduce Sugar Urges

What you eat at meals can either stabilize your blood sugar or set you up for the classic afternoon crash-and-crave cycle.

The Balanced Plate Framework

At most meals, aim for:

• 1/2 plate non-starchy vegetables (greens, broccoli, peppers, cauliflower, zucchini)


• 1/4 plate protein (fish, poultry, tofu, tempeh, eggs, beans, lentils)


• 1/4 plate smart carbohydrates (whole grains, beans, lentils, starchy vegetables like sweet potato)


• Some healthy fat (olive oil, avocado, nuts, seeds)

This combination slows digestion, steadies blood sugar, and can significantly reduce the intensity of sugar cravings later in the day.

Common Pitfalls When Cutting Added Sugar

1. Going Too Extreme, Too Fast

Cutting all added sugar overnight can backfire for some people, leading to intense cravings, binge episodes, or a sense of failure. It’s completely acceptable to reduce gradually and keep some flexibility for special occasions.

2. Swapping Sugar for Ultra-Processed “Sugar-Free” Foods

Sugar-free does not always mean healthier. Some sugar-free products are still low in nutrients and high in refined starches or saturated fats. Use sugar-free options strategically, but keep your foundation built on whole, minimally processed foods.

3. Ignoring Emotional Eating

If sugar is your main coping tool for stress or emotions, simply removing it can leave a void. Consider adding supportive habits like walking, journaling, breathing exercises, or talking with a therapist or counselor if needed. Nutrition and mental health are deeply connected.

Who Should Be Especially Careful With Added Sugar?

While almost everyone can benefit from reducing excess sugar, some groups may see particular advantages from being more intentional:

• People with prediabetes or type 2 diabetes


• Those with non-alcoholic fatty liver disease


• Individuals with metabolic syndrome or elevated triglycerides


• Anyone dealing with energy crashes, intense cravings, or difficulty managing appetite

If you fall into any of these categories, work with your healthcare provider or a registered dietitian to personalize your plan. They can help you decide how low to go with added sugar and how to incorporate natural sweeteners, including monk fruit and stevia, in a way that supports your health goals.

Putting It All Together: A Realistic Plan

If you’re ready to start, here’s a practical, medically responsible roadmap you can adapt:

• Week 1: Identify your top 2–3 sources of added sugar. Replace one sugary drink per day with water, sparkling water, or a beverage sweetened with a natural zero-calorie sweetener.


• Week 2: Tackle breakfast. Choose a lower-sugar option and use fruit and, if needed, monk fruit or stevia-based sweetener instead of sugar or syrup.


• Week 3: Adjust snacks. Swap candy and pastries for nuts, seeds, cheese, veggie sticks with hummus, or yogurt sweetened lightly with a natural sweetener.


• Week 4 and beyond: Rework desserts and condiments. Experiment with home baking using monk fruit or stevia-based sweeteners, and choose lower-sugar sauces and dressings.

Every small change compounds over time. You don’t have to eliminate added sugar completely to see real benefits in energy, appetite control, and long-term health markers.

A Compassionate Final Note

Cutting added sugar is not about moral virtue or perfection. It’s about giving your body a more stable environment so it can do what it’s designed to do. Expect progress, not perfection. Some days will be easier than others, and that’s normal.

Use every tool that helps you move in the right direction—nutrient-dense foods, mindful eating, and, if you enjoy them, natural zero-calorie sweeteners like monk fruit and stevia to keep life sweet without overloading your system. If you’re unsure where to start or have complex health conditions, partnering with a registered dietitian can make the process more personalized, safer, and far less overwhelming.

Your relationship with sugar can absolutely change. It doesn’t have to happen overnight, and you don’t have to do it alone.

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