Sugar Facts: 9 Sweet Tricks to Cut Added Sugar

1) Set a simple daily cap

The U.S. Dietary Guidelines recommend limiting added sugars to <10% of calories (≈50 g/day on a 2,000-cal diet). The AHA suggests going lower for heart health—about ≤25 g/day for women and ≤36 g/day for men.^{1, 2, 3}

2) Use the “Added Sugars” line on the label

U.S. Nutrition Facts labels list Added Sugars in grams and % Daily Value (DV). A package with 5% DV or less is a low source; 20% DV or more is high. The DV for added sugars is 50 g/day (on a 2,000-cal diet).^{2, 4}

3) Ditch liquid sugar first

Sugar-sweetened beverages (soda, energy drinks, sweet teas, many coffee drinks) are the top source of added sugars and are strongly linked with weight gain and cardiometabolic risks. Swap for water/sparkling water, unsweet tea, or “half-sweet.”⁵

4) Choose fruit over juice

Whole fruit brings water + fiber for fullness. “Free sugars” in juice, syrups, and honey count toward your limit, while sugar inside whole fruit does not. If you drink juice, keep it small (and consider diluting).⁶

5) Anchor meals with protein + fiber

Build meals around lean protein and fiber-rich carbs (veggies, beans, fruit, whole grains) to stabilize appetite and make sweets easier to moderate. Our calorie-controlled, high-protein meal plans and protein-forward snacks simplify hitting targets—see exact macros on Nutrition Info.

6) Have dessert with meals, not between

For teeth and appetite, frequency of sugar exposure matters. Enjoy sweets with meals (when saliva and other foods buffer acids) instead of frequent grazing.⁷

7) Stock lower-sugar swaps

• Yogurt: pick plain/low-sugar and add fruit + cinnamon.
• Cereal/granola: target <6–8 g added sugar per serving; add nuts for crunch.
• Sauces: choose no-sugar-added marinara or BBQ; thin with vinegar/citrus for punch.
• Coffee/tea: ask for half the syrup or switch to unsweet flavor shots.
• Desserts: try mini sizes or split shares.

8) Know your sweeteners (NSS & sugar alcohols)

Non-sugar sweeteners (stevia, sucralose, aspartame, etc.) can reduce sugar at the moment, but the WHO advises against relying on them for long-term weight control given mixed evidence on longer-term outcomes.⁸ Sugar alcohols (erythritol, xylitol, sorbitol) provide fewer calories but may cause GI upset for some—start small and assess tolerance.

9) Make your environment do the work

• Keep sweet drinks off the default grocery list; buy singles, not cases.
• Pre-portion sweets (snack-size) and store out of sight.
• Put fruit, sparkling water, and high-protein snacks in sight.

FAQs

How much added sugar is OK per day?

General cap: <10% of calories (≈50 g/day at 2,000 kcal). For heart health, the AHA suggests ~25 g/day (women) and 36 g/day (men).^{1, 3}

What’s the difference between natural and added sugars?

“Added sugars” are sugars added during processing/prep (including syrups and honey). “Free sugars” (WHO) also include sugars in juice. Sugars naturally present in whole fruit and plain dairy aren’t “added” and come packaged with helpful nutrients.⁶

Are honey or maple syrup better than table sugar?

Nutritionally, they’re still added sugars and count toward your limit. Flavor differences can help you use less, which is the real win.

Do zero-calorie sweeteners help weight loss?

They can reduce sugar/calories in the short term, but WHO does not recommend using them to control body weight long-term. Prioritize overall diet quality and habits.⁸

What about kids?

Children under age 2 should avoid added sugars; for older kids, keep sweet drinks limited and focus on water and milk as defaults.^{1, 9}

References

1. U.S. Dietary Guidelines: limit added sugars to <10% of calories; avoid added sugars under age 2. Fact Sheet (ODPHP).
2. FDA — Using the Nutrition Facts label to assess Added Sugars; 5% DV low / 20% DV high. Page.
3. American Heart Association — daily added sugar limits (women ≤25 g; men ≤36 g). Overview.
4. FDA — Daily Value for Added Sugars is 50 g on a 2,000-cal diet. PDF.
5. CDC — SSBs are leading sources of added sugars; frequent intake linked to weight gain and metabolic risks. Fast facts.
6. WHO — Free sugars <10% of energy (strong); <5% (≈25 g) conditional for extra benefit. News | Guideline.
7. American Dental Association — frequency of sugar exposure and caries risk; snack timing matters. Topic page.
8. WHO (2023) — Guideline advises against using non-sugar sweeteners for long-term weight control. Announcement | Full guideline.
9. CDC — Rethink your drink (kids under 2: no added sugars). Overview.

Educational content only; not medical advice.