Sugar and Sugar Alternatives

Reducing Added Sugar: Why and How to Do It 

Did you know the average American consumes around 17 teaspoons of added sugar per day? That’s about 68 grams of sugar, which exceeds the recommended daily limit. 

According to the Center for Disease Control and Prevention (CDC), most men intake around 19 teaspoons per day and women around 15 teaspoons. That surpasses the American Heart Association's (AHA) guidelines of no more than 9 teaspoons for men (36 grams) and 6 teaspoons (25 grams) for women each day. 

In today's fast-paced world, added sugars have become more prevalent in our diets, often lurking in unexpected places. While naturally occurring sugars found in fruits and dairy come with beneficial nutrients, added sugars provide empty calories, contributing to a cascade of health issues. Understanding the "why" and "how" of reducing our intake is crucial for long-term well-being.

Why Should You Cut Back on Added Sugar? 

Current evidence suggests that increased intake of added sugar is associated with a variety of health issues.

• Increased Risk of Type 2 Diabetes: Intake of large amounts of added sugar can lead to insulin resistance, which results in the cells becoming less responsive to insulin. Insulin is responsible for shuttling sugar out of the blood into the cell to make energy. Over time, this can impair the pancreas’s ability to produce enough insulin, leading to type 2 diabetes.

• Cardiovascular Disease: Excessive sugar intake has been linked to elevated levels of triglycerides, "bad" LDL cholesterol, and blood pressure, all of which are risk factors for heart disease. It can also contribute to inflammation and oxidative stress, further damaging the cardiovascular system.

• Dental Cavities: Added sugars are a primary fuel source for bacteria in the mouth. These bacteria produce acids that erode tooth enamel, leading to cavities and bad breath. 

• Liver Dysfunction: Fructose, a component of many added sugars, is primarily processed by the liver. High fructose intake can overload the liver, leading to metabolic dysfunction-associated steatotic liver disease (MASLD), a condition that can progress to Cirrhosis, causing permanent damage to a vital organ. 

• Energy Crashes and Mood Swings: While sugar can provide a temporary energy boost, it often leads to a subsequent "sugar crash" as blood sugar levels rapidly decline. Ever felt “hangry”? Those sugar crashes can leave you feeling fatigued, irritable, and make it difficult to concentrate, impacting overall mood and productivity.

  
  

How to Cut Down on Added Sugar: Practical Strategies

Making a conscious effort to reduce added sugar doesn't mean eliminating all sweetness from your life. It's about making informed choices and adopting sustainable habits. Here are practical strategies:

• Read Food Labels: This is perhaps the most crucial step. Added sugars may be hidden as several names on a label. High-fructose corn syrup, dextrose, maltose, sucrose, corn syrup, fruit juice concentrate, molasses, are just a few. Look for ingredients ending in "-ose" or words like "syrup" and "nectar." Pay attention to the "Added Sugars" line on the nutrition facts panel, which tells you how much sugar has been added to the product.

• Beware of Hidden Sugars: Many savory foods, such as bread, sauces, condiments, salad dressings, and even deli meats, can contain significant amounts of added sugar. 

• Limit Sugary Drinks: Sodas, fruit juices, sports drinks, and sweetened teas and coffees are major sources of added sugar. Opt for water, unsweetened tea, or sparkling water with a squeeze of lemon or lime.

• Cook More at Home: When you prepare meals yourself, you have complete control over the ingredients. This allows you to reduce or remove added sugars in your recipes.

• Choose Whole, Unprocessed Foods: Prioritize whole foods like fresh fruits, vegetables, lean proteins, and whole grains. These foods are naturally low in added sugar and rich in essential nutrients and fiber.

• Gradually Reduce Sweetness: If you're used to very sweet foods, gradually reduce the amount of sugar you add to your coffee, tea, or oatmeal. Your taste buds will adjust over time and you'll begin to appreciate less sweet flavors.

• Opt for Natural Sweeteners in Moderation: While not a free pass, if you need a touch of sweetness, consider using small amounts of natural sweeteners like pure maple syrup, honey, or coconut sugar. Remember that even natural sugars should be consumed in moderation.

• Be Mindful of Desserts: Enjoy desserts as occasional treats rather than daily occurrences. Reach for fresh fruits like berries, apples, or bananas when you crave something sweet. Their natural sugars come packaged with fiber, vitamins, and antioxidants.

  
  

What About Sugar Substitutes? 

With so many sugar-free products on the market, it’s tempting to rely on artificial or low-calorie sweeteners to satisfy your sweet tooth. These are known as non-nutritive sweeteners (NNS). They can be up to 400-700 times sweeter than sugar, yet contain little to no calories. 

Common FDA-approved NNS include: 

• Aspartame 

• Sucralose

• Saccahrin

• Acesulfame potassium 

• Neotame 

• Advantame 

• Stevia extracts

• Luo han guo (monk fruit) 

• Sugar alcohols, like xylitol and sorbitol 

They are found in many “diet” or “sugar-free” products, including protein bars, yogurts, gum, supplements and more. 

Are They Safe? 

Most research shows that these sweeteners are generally safe in moderation. But the long-term effects of frequent use, especially over the course of a lifetime, are still being studied. Many concerns about NNS, including changes to metabolism, the gut microbiome and appetite response, come from animal studies, which don’t always translate directly to humans. 

Some human studies suggest that certain sweeteners may affect: 

• Taste perception (making naturally sweet foods, such as fruit less satisfying) 

• Cravings or appetite in some individuals 

• Gut microbiome balance 

• Increased risk of cardiovascular disease and diabetes  

That said, occasional use in a balanced diet is unlikely to cause harm for most people. But, it may be best to avoid relying on them too heavily and ensuring that you aren’t intaking several sources recurrently. 

The Takeaway 

Cutting back on added sugar is a powerful step for better health. Focus on whole, minimally processed foods, watch food labels, and use non-nutritive sweeteners sparingly. Like most things in nutrition, moderation and variety are key. 

Want to take a closer look at your sugar intake? Our team of passionate dietitians can help you understand your current added sugar intake and assist in developing a plan to reach your health goals. If you are ready to take the next step, contact 360 Nutrition (805) 738-5700 to book your initial consultation. 

Written by: Lexi Underhill, RDN

References: 

1. Malik VS, Popkin BM, Bray GA, Després JP, Willett WC, Hu FB. (2010). Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes Care, 33(11), 2477–2483. https://doi.org/10.2337/dc10-1079

2. Yang Q, Zhang Z, Gregg EW, Flanders WD, Merritt R, Hu FB. (2014). Added sugar intake and cardiovascular diseases mortality among US adults. JAMA Internal Medicine, 174(4), 516–524. https://doi.org/10.1001/jamainternmed.2013.13563

3. Center for Disease Control (CDC). (2023) Be Smart About Sugar. https://www.cdc.gov/healthy-weight-growth/be-sugar-smart/index.html

4. American Heart Association. (2024). Added Sugars.  https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars.

5. Sheiham A, James WP. (2015). A reappraisal of the quantitative relationship between sugar intake and dental caries. BMC Public Health, 14, 863. https://doi.org/10.1186/1471-2458-14-863

6. Lim JS, Mietus-Snyder M, Valente A, Schwarz JM, Lustig RH. (2010). The role of fructose in NAFLD and the metabolic syndrome. Nature Reviews Gastroenterology & Hepatology, 7(5), 251–264. https://doi.org/10.1038/nrgastro.2010.41

OpenEvidence. (n.d.). Health effects of artificial sweeteners. Retrieved October 13, 2025, from https://www.openevidence.com/ask/5fab5125-e826-4632-9ccb-0cb25cba3f3a