A little sweetness is part of life, but many everyday foods contain more added sugar than we realize. Cutting back can support steady energy, healthy teeth, a healthy weight and a stronger heart.

Where added sugar hides

  • Sweetened drinks such as sodas, energy drinks and many coffee beverages.
  • Breakfast foods like sweetened cereals, flavored yogurts and pastries.
  • Sauces and dressings, including ketchup and some salad dressings.
  • Snack bars that look healthy but are often quite sweet.

Simple swaps

Choose water, sparkling water or unsweetened tea. Sweeten plain yogurt or oats with fresh fruit. Pick whole fruit instead of juice, and try cinnamon or vanilla for natural flavor.

Your taste buds adjust. After a few weeks with less sugar, naturally sweet foods taste even better.

Read ingredient lists

Sugar appears under many names, such as syrup, cane juice, honey or words ending in "ose". The earlier sugar appears in the list, the more the product contains.

Go gradually

Cut back step by step, such as halving the sugar in your tea or choosing a smaller dessert, so changes feel easy and last.

This article is for general education only. People with diabetes should follow personalized medical advice.