While there is nothing wrong with occasionally satisfying your sweet tooth, excessive sugar consumption can negatively affect your health and weight loss goals. The Food and Drug Administration (FDA) advises getting no more than 10% of your daily calories from added sugars, which refers to sugars added during processing or packaging, such as syrups, honey, and concentrated fruit or vegetable juices. Conversely, naturally occurring sugars in fruits, vegetables, and dairy products are more nutritious due to the vitamins, nutrients, fiber, and protein that accompany them, providing a steadier source of energy. Therefore, it is advisable to find ways to replace added sugar with naturally occurring sugar or to reduce sugar intake altogether. Here are some tips to get started:


IDENTIFY SUGAR BY ANY NAME: Check food labels to identify different nicknames for added sugar, such as high fructose corn syrup, cane syrup, caramel, beet sugar, dextrose, fructose, honey, maltodextrin, and turbinado.

TRACK YOUR INTAKE: Use apps to track your sugar intake, and after a week, identify high-sugar foods that you can cut down on to meet your daily limit.

USE FRUIT AND CINNAMON FOR BREAKFAST: Opt for plain yogurt topped with fresh fruit and nuts or make overnight oats with cinnamon, and add chopped fruit and unsweetened nut butter.

CHOOSE SAVORY BREAKFAST: Swap waffles or pancakes for veggie omelets or sweet potato hash a few times a week, or try making baked egg cups ahead of time.

READ LABELS CAREFULLY: Look for store-bought granola with no more than 5 grams of added sugar per serving, such as KIND Peanut Butter Granola Clusters or Bear Naked Granola V'nilla Almond.

OPT FOR COLD OR NITRO BREWS: Try high-quality cold brews or nitro brews instead of coffee with added sugar.

MAKE YOUR OWN COCKTAILS: Make lower-sugar versions of pre-mixed drinks like margaritas, daiquiris, and fruity sangrias at home.

CUT BACK ON SUGAR WHEN BAKING: Reduce the amount of sugar in your favorite recipes by one-third or one-half.

BAKE WITH MASHED BANANAS: Use mashed bananas in place of most of the sugar and some of the added fat to create healthier and more nutritious baked goods.

CHOOSE IN-SEASON FRUIT: Ask vendors at your local farmers market which fruits are in season to find more flavorful and nutritious options.

REPLACE SODA WITH FLAVORED SELTZER: Opt for plain seltzer or flavored water without added sugar or syrups.

USE SKINNY GLASSES: Use smaller glasses for occasional treats like juice or sweet tea to reduce your sugar intake.