How Completely Cutting Out Added Sugar Can Backfire (And What to Do Instead)

Added sugar has become nutrition’s favorite villain, and honestly, it’s not entirely undeserved. Eating too much over time is linked to problems like type 2 diabetes, heart disease and weight gain.(1) The tricky part? Sugar is no longer just found in desserts. It shows up quietly in everyday foods like flavored yogurts, sauces, and even whole-grain bread, making it easy to eat more of it than you think.

That said, going to the extreme and cutting out sugar completely, no matter how convincing those social media posts are, isn’t the answer either. In fact, completely restricting sugar can backfire, leading to cravings, binge-restrict cycles, and weight yo-yoing.2,3) So before you give up sugar for good, let’s talk about why balance trumps elimination and what a more realistic, sustainable approach to added sugar actually looks like.

Why it is important to pay attention to sugar intake

Americans consume far more added sugar than is recommended, with estimates showing that on average men consume 24 teaspoons of added sugar per day, or about 384 calories.4) For reference, the American Heart Association recommends that men consume no more than 9 teaspoons, or 150 calories, of added sugars per day.(5)

The problem isn’t the occasional slice of birthday cake or Christmas cookie, it’s the everyday things that slowly accumulate 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 sweet dressing, etc.5)

The influx of added sugar in the diet sets the stage for a cascade of health problems if one does not use the energy (i.e. calories) in their daily activities, meaning those calories are stored as fat.6) When this happens, MyFitnessPal Registered Dietitian Brookell White shares, “Overconsumption can lead to metabolic syndrome, a group of health factors that increase the risk of diseases such as type 2 diabetes, cardiovascular disease, and stroke.”(14)

Given these potential risk factors, it may seem like reducing added sugar is the answer to better health. But not so fast. Let’s look into this further.

The cons of cutting out sugar cold turkey

Picture this: You’re at an office happy hour when someone bakes you a surprise birthday cake…for you. While your colleagues grab slices, you cleverly avoid the dessert table, proud of “sticking to your no-added-sugar diet.” Earn.

But on the way out, a well-meaning colleague hands you the box of leftovers. Fast forward a few hours and you’re home, fork in hand, halfway through the cake. Sound familiar?

This scenario that plays out in countless ways is exactly why cold sugar reduction often backfires. Research shows that strict dietary restriction can actually increase cravings and binge eating episodes compared to more flexible approaches.(7) And it’s not just physical hunger that’s at play. Extreme rules around foods like sugar can also take a toll on emotional and psychological well-being.(3) Some people even begin to avoid social situations altogether to avoid a “mistake,” which can contribute to disordered eating habits 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 part of a healthy diet when nutrient-rich and diverse whole foods are the focus.” Instead of black and white rules, a more balanced approach helps you reduce added sugar while still consuming sugary foods in moderation. Let’s see how to do it.

How to reduce your sugar intake and curb your cravings

1. Reduce sugar gradually rather than overnight

Don’t change your diet overnight. Take baby steps and focus on the little things you can do every day that add up.2)

For example, enjoy a sweet yogurt? Start small by substituting ¼ cup of plain yogurt mixed with a slightly smaller serving of the sweetened version. Over time, it will become easier to gradually increase the amount of natural yogurt and decrease the amount of sweetened yogurt. Plus, you can always satisfy your sweet tooth by adding other natural sources of sugar and textures that make your bowl more enjoyable.

Check out this recipe Raspberry, Pear and Pistachio Smoothie Bowls for more inspiration.

2. Prepare balanced meals with protein, fiber and healthy fats

A balanced diet helps increase satiety, meaning you’ll be fuller between meals and less likely to mindlessly snack. Prioritize protein, fiber, and healthy fats in your meals and snacks.

Here are some ideas to get you started.

Trade this	For that
Buttermilk and Syrup Pancake	High-Protein Breakfast Quesadilla
Cheese and sour cream enchiladas	Quick Black Bean Chili over Lime Couscous
Cookies packed with soda	3 Ingredient Banana Oatmeal Cookies with an unsweetened latte (2% milk)

3. Prioritize sleep

Did you know that when you get a few zzz’s, you’re more likely to crave high-calorie foods?(8) This is why it’s essential to establish and stick to a sleep routine if you’re trying to manage your sugar cravings. Set the scene so you can’t wait to hit your pillow. Fresh sheets, a little spray of essential oils, a pretty book. Whatever helps you relax, just make sure to put away your electronics and dim the lights.(9)

4. Identify emotional and physical cravings

If you’re emotionally charged and turning to your pantry for sweet satisfaction, it’s a sign that you need to get back in touch with yourself. Identifying when you are truly hungry for a sweet treat or if you are emotionally stimulated to indulge in a sweet treat will change the way you perceive sugar – and enjoy it.

Research shows that when people use food as an outlet for emotional distress, they often choose sweeter foods.10) Working with a healthcare professional can help you understand triggers and how to deal with them in a healthier way. In fact, exercise is a wonderful tool to use that helps manage stress and form healthier habits while you’re at it.(11)

5. Practice mindful eating

Mindful eating is a wonderful experience to use as you work to understand your eating behaviors, especially as they relate to your sugar intake.12) This practice involves being present in the moment you enjoy a food, whether it is a cookie, cake, salad, etc.

Research shows that mindful eating can actually help reduce the amount of sweets you eat over time.(13) And, if you think about it, it makes sense! Think about the handful of biscuits you grab while hiding in the kitchen compared to the two you consume while sitting down, serving them and sipping a cup of tea.

6. Track your sugar intake

Using a food journal or an app, like MyFitnessPal, can help you track your sugar intake, identify trends and hidden sources of sugar.2) Plus, using the new Meal Planner feature can help you find recipes that satisfy your cravings in a healthier way.

Conclusion

Being aware of how much added sugar you consume is important, especially since most Americans consume more than is recommended.(4) Regularly overdoing it can increase your risk of chronic diseases like obesity, type 2 diabetes, and heart disease. But awareness does not mean elimination.(1)

Instead of cutting out sugar completely, try reducing it gradually. Start by satisfying your sweet tooth with naturally sweet foods, like fruit, and save added sugars for the times you really enjoy. When meals are built around varied, nutrient-rich foods, it’s possible to find balance, including dessert.

“A healthy diet includes all foods, fruits, vegetables, whole grains, lean proteins, dairy, and, yes, the occasional sugary treat. The key is knowing how to find balance in your own diet,” says White. Track your food with MyFitnessPal can help you see where added sugars appear in your day. Once you recognize your habits, it’s easier to make smart swaps, gradually reduce your intake, and still enjoy something sweet when the craving strikes, without feeling guilty.

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