Simple ways to curb your sweet tooth while avoiding added sugar

| Healthy You | Eating Right

Young person reaches into fridge for an apple

Sweet treats are everywhere. Cutting back on them can boost your energy and improve your health.

Craving something sweet after lunch? You're in good company. Most Americans eat way more sugar than they need — often 3 to 4 times the recommended amount. That's like having half a cup of sugar every day.

"When you eat too much added sugar, you may feel energized at first, but then comes the crash," says Cecelia Jacobson, a registered dietitian with PeaceHealth. "Your body gets quick energy but not much else. This can lead to weight gain and inflammation."

The good news? You have more control than you think. Small changes can help you feel more energetic, maintain a stable mood and manage your weight more easily.

The benefits of cutting back on sugar 

When you eat less added sugar, you may notice some positive changes:

  • More stable energy throughout the day (no more afternoon crashes)
  • Better moods with fewer ups and downs
  • Healthier teeth and fewer cavities
  • Less inflammation and joint pain
  • Better blood pressure and heart health
  • Easier weight management
  • Fewer cravings for sugar
  • Improved hormone balance

How much is too much?

In a day, if you’re a woman, aim for no more than 6 teaspoons (25 grams) of added sugar. If you’re a man, shoot for less than 9 teaspoons (36 grams).

Here's a quick tip for calculating how much is in your snack or meal: 

     4 grams equals 1 teaspoon of sugar. 

Check nutrition labels to see how much added sugar you're really eating.

front side of handout on going sugar-free

What counts as added sugar?

Added sugar isn't found naturally in food. Companies add it to make products taste sweeter or last longer. Unlike natural sugars in fruit (which come with fiber, vitamins and minerals), added sugar gives you energy without much nutrition.

When you read food labels, look for these names:

  • Brown sugar, cane sugar, raw sugar
  • High fructose corn syrup, corn sweetener
  • Honey, molasses, syrup
  • Dextrose, fructose, glucose, sucrose
  • Any ingredient ending in "-ose"

Simple ways to cut back

Start small with these tips:

  • Treat yourself wisely. Instead of daily candy, have a small, quality treat once in a while.
  • Reach for fruit first. It's naturally sweet and the fiber helps you feel full. Try pairing it with protein like unsalted nuts or cheese.
  • Eat regularly. This keeps your blood sugar stable and helps you avoid impulse eating when you're "hangry."
  • Stay hydrated. When cravings hit, try water, herbal tea or lemon water first.
  • Take a walk. Moving your body can shift your focus away from sugar cravings.
  • Plan your meals. This helps you eat what you intended rather than grabbing whatever's handy.

A day of low-sugar eating 

Here's what a satisfying, low-sugar day might look like:

Ready to start?

"Small changes can make a big difference. Pick one tip from this list and try it for a week. You might be surprised how much better you feel," Jacobson suggests.

Sugar substitutes can help some people, but they may cause food sensitivities or other health issues for others. Your doctor or care team can help you decide which options will work best for you.

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portrait of Cecelia Jacobson RD

Cecelia Jacobson RD

Dietitian
Cecelia Jacobson, RD, LD, CDCES, is a registered dietitian and certified diabetes care and education specialist for PeaceHealth in Oregon. She has been providing adult nutrition counseling and diabetes education for more than 15 years. Cecelia also conducts monthly cooking demonstrations, health fairs, and wellness outreach. She is passionate about helping her patients obtain sustainable diet and lifestyle changes in line with their goals. Cecelia grew up near Bellingham, Washington and graduated from Bastyr University. When she is not at work, you can find her outdoors or volunteering. She has ridden Cycle Oregon multiple times on the Candle Lighters, Ride For a Child team. She also loves to camp, hike and tend to her small garden to create culinary experiments at home.