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Added sugar has become nutrition’s favorite villain, and honestly, it’s not totally undeserved. Eating too much of it over time is linked to things like type 2 diabetes, heart disease, and weight gain.(1) The tricky part? Sugar isn’t just in desserts anymore. It’s quietly showing up in everyday foods like flavored yogurt, sauces, and even whole-grain bread, making it easy to consume more than you realize.
That said, going to extremes and cutting out sugar completely, no matter how convincing those social media posts sound, isn’t the answer either. In fact, total sugar restriction can backfire, leading to cravings, binge-and-restrict cycles, and weight yo-yoing.(2,3) So before you swear off sugar for good, let’s talk about why balance beats elimination, and what a more realistic, sustainable approach to added sugar actually looks like.
Is Sugar Bad For You? Here’s What Dietitians Have to Say
Why It’s Important to Be Mindful of Sugar Intakes
Americans are consuming way more added sugar than recommended, with estimates showing on average men consume 24 teaspoons of added sugar per day, or around 384 calories worth.(4) For reference, the American Heart Association recommends men consume no more than 9 teaspoons, or 150 calories, worth of added sugars per day.(5)
The problem isn’t the occasional slice of birthday cake or holiday cookie, it’s the everyday things that slowly stack on added sugar in the diet. Your morning cup of coffee with the flavorings, your bowl of oatmeal with the brown sugar, the salad with the sweetened dressing, and so on.(5)
The influx of added sugar in the diet sets the stage for a cascade of health problems if one isn’t using the energy (i.e. calories) in their daily activities, meaning those calories get stored as fat.(6) When this occurs, MyFitnessPal dietitian Brookell White shares, “Overconsumption can lead to metabolic syndrome, a group of health factors that increase your risk of conditions such as type 2 diabetes, cardiovascular disease, and stroke”.(14)
With these potential risk factors in mind, it may seem like cutting added sugar is the solution for better health. But, not so fast. Let’s dive into this more.
The Drawbacks of Cutting Sugar Cold Turkey
Picture this: you’re at an office happy hour when someone wheels out a surprise birthday cake…for you. As your coworkers grab slices, you skillfully dodge the dessert table, proud that you’re “sticking to your no–added sugar plan.” Win.
But on your way out, a well-meaning colleague hands you the box of leftovers. Fast-forward a couple of hours, and you’re at home, fork in hand, halfway through the cake. Sound familiar?
This scenario played out in countless ways is exactly why cutting sugar cold turkey often backfires. Research shows that strict food restriction can actually increase cravings and binge-eating episodes compared to more flexible approaches.(7) And it’s not just physical hunger at play. Extreme rules around foods like sugar can take a toll on emotional and psychological well-being, too.(3) Some people even start avoiding social situations altogether to prevent a perceived “slip-up,” which can contribute to disordered eating patterns over time and negatively impact overall health.(3)
The good news? Eating sugar doesn’t have to be an all-or-nothing decision. In fact, White shares, “sugar can absolutely be a part of a healthy diet when nutrient rich, diverse whole foods are the main focus.” Instead of black-and-white rules, a more balanced approach helps you reduce added sugar while still enjoying sweet foods in moderation. Let’s break down how to do it.
How to Reduce Sugar Intake and Curb Your Cravings
1. Reduce Sugar Gradually Instead of Overnight
Don’t overhaul your diet overnight. Embrace baby steps and focus on small things you can swap daily that add up.(2)
For example, enjoy sweetened yogurt? Start small by swapping in ¼-cup plain yogurt mixed into a slightly smaller portion of sweetened version. Over time, gradually increasing the plain yogurt quantity and decreasing the sweetened yogurt will become easier. Plus, you can still satisfy a sweet tooth by adding in other natural sources of sugar and textures that make your bowl more enjoyable.
Check out this recipe Raspberry Smoothie Bowls With Pears and Pistachios for more inspiration.
2. Build Balanced Meals with Protein, Fiber, and Healthy Fats
A balanced-diet helps increase satiety, meaning you will be more satisfied between meals and less likely to mindlessly munch. Prioritize protein, fiber, and healthy fats with meals and snacks.
Here are a few ideas to get your started.
3. Prioritize Sleep
Did you know when you’re running on a few zzz’s you’re more likely to crave high-caloric foods?(8) That’s why implementing, and sticking to, a sleep routine is key if you’re trying to manage your sugar cravings. Set the scene so you’re excited to hit your pillow. Fresh sheets, a little essential oil spray, a nice book. Whatever helps you relax, just be sure to stash away your electronics and dim the lights.(9)
4. Identify Emotional vs. Physical Cravings
If you’re emotionally charged and find yourself turning to your pantry for a sweet satisfaction, this is a sign you need to touch base with yourself. Identifying when you’re truly hungry for a sweet treat versus emotionally stimulated to indulge in a sweet treat will change the game on how you view sugar – and enjoy it.
Research shows when people use food as an outlet for emotional distress, often higher sugar items are chosen.(10) Working with a healthcare professional can help you understand triggers and how to cope with them in a healthier way. In fact, exercise is a wonderful tool to utilize that helps manage stress and build healthier habits while you’re at it.(11)
5. Practice Eating Mindfully
Mindful eating is a wonderful experience to utilize when you’re working on understanding your eating behaviors, especially when it comes to sugar intakes.(12) This practice involves being present in the moment you’re enjoying whatever food it is, be it a cookie, cake, salad, etc.
Research shows mindful eating can actually help decrease the amount of sweets you consume over time.(13) And, if you think about it, it makes sense! Think about the handful of cookies you grab when you’re lurking in the kitchen versus the two you consume when sitting down, plating them, and sipping a cup of tea.
6. Track Your Sugar Intake
Enlisting the help of a food journal, or an app, like MyFitnessPal, can help you track sugar intake, identifying patterns and hidden sources of sugar.(2) Plus, utilizing the new Meal Planner feature can help you find recipes that satisfy your cravings in a healthier way.
How To Turn Your Favorite Desserts Into Protein Powerhouses
Bottom Line
Being aware of how much added sugar you’re eating matters, especially since most Americans consume more than recommended.(4) Regularly overdoing it can raise the risk of chronic conditions like obesity, type 2 diabetes, and heart disease. But awareness doesn’t mean elimination.(1)
Instead of cutting sugar out completely, aim to reduce it gradually. Start by satisfying your sweet tooth with naturally sweet foods, like fruit, and saving added sugars for moments you truly enjoy. When meals are built around variety and nutrient-dense foods, there’s room for balance, including dessert.
“Healthy eating includes all foods, fruits, vegetables, whole grains, lean proteins, dairy, and yes, the occasional sweet treat too. The key is how you find balance in your own diet,” says White. Tracking your food with MyFitnessPal can help you see where added sugars are showing up in your day. Once you recognize your patterns, it’s easier to make smart swaps, cut back gradually, and still enjoy something sweet when the craving hits without the guilt.
The post How Cutting Out Added Sugar Completely Can Backfire (And What to Do Instead) appeared first on MyFitnessPal Blog.
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