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

Added sugar has become the biggest culprit in the diet, and honestly, that’s not entirely undeserved. Eating too much of it over time can lead to type 2 diabetes, heart disease and weight gain.(1) The hard part? Sugar is no longer just in desserts. It quietly appears in everyday foods like flavored yogurt, sauces, and even whole-grain bread, making it easy to consume more than you think.

However, going to the extreme and giving up sugar entirely is not a solution, no matter how convincing these social media posts sound. In fact, total sugar restriction can backfire and lead to cravings, binge eating, and weight fluctuations.(2,3) So before you give up sugar for good, let’s talk about why balance is better than elimination and what a more realistic, sustainable approach to added sugar actually looks like.

Why it’s important to watch your sugar intake

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

The problem isn’t the occasional piece of birthday cake or holiday cookies, but the everyday things that slowly eat into the added sugar in the diet. Your morning cup of coffee with the flavors, your bowl of oatmeal with the brown sugar, the salad with the sweetened dressing and so on.(5)

The influx of added sugars in the diet sets the stage for a cascade of health problems if one does not expend the energy (i.e. calories) in one’s daily activities, meaning those calories are stored as fat.(6) When this happens, MyFitnessPal nutritionist Brookell White shares, “Excessive consumption 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)

Given these potential risk factors, it might seem like cutting out added sugar is the solution to better health. But not so quickly. Let’s delve into this in more detail.

The Downsides of Quitting Sugar Cold Turkey

Picture this: You’re at the office during happy hour when someone brings out a surprise birthday cake… for you. While your colleagues grab slices, you deftly avoid the dessert table, proud that you’re “sticking to your plan of not adding sugar.” Win.

But on the way out, a well-meaning colleague hands you the box with the leftovers. Fast forward a few hours and you’re home, fork in hand and half the cake. Does this sound familiar?

This scenario, which plays out in countless ways, is exactly why cutting out sugar often backfires. Research shows that strict food restriction can actually lead to an increase in food cravings and binge eating compared to more flexible approaches.(7) And it’s not just physical hunger at play. Extreme rules around foods like sugar can also affect emotional and psychological well-being.(3) Some people even begin to avoid social situations altogether to prevent a perceived “slip-up,” which over time can lead to eating disorders and negatively impact overall health.(3)

The good news? Eating sugar doesn’t have to be an all-or-nothing decision. In fact, says White, “sugar can certainly be part of a healthy diet when nutrient-dense, varied, whole foods are a priority.” Instead of black and white rules, a more balanced approach will help you reduce added sugar while still enjoying sweet foods in moderation. Let’s explain how to do it.

How to reduce your sugar consumption and curb your cravings

1. Reduce sugar gradually rather than overnight

Don’t overhaul your diet overnight. Take small steps and focus on small things that you can replace daily and that will add up.(2)

For example, do you enjoy sweetened yogurt? Start small by mixing ¼ cup plain yogurt into a slightly smaller batch of sweetened version. Over time, it becomes easier to gradually increase the amount of plain yogurt and decrease the amount of sweetened yogurt. Plus, you can still satisfy your sweet tooth by adding other natural sugar sources and textures that will make your bowl even more indulgent.

Check out this recipe Raspberry smoothie bowls with pears and pistachios for more inspiration.

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

A balanced diet helps increase satiety, meaning you’ll be more satisfied between meals and less likely to mindlessly chew. Prioritize protein, fiber and healthy fats at meals and snacks.

Here are a few ideas to get you started.

Swap this out	For that
Buttermilk pancakes with syrup	High protein breakfast quesadilla
Cheese enchiladas and sour cream	Quick black bean chili on lime couscous
Packaged cookies with a lemonade	Banana oatmeal cookies with 3 ingredients with an unsweetened latte (2% milk)

3. Prioritize sleep

Did you know that running with a few zzz’s makes you more likely to crave high-calorie foods?(8) That’s why implementing and sticking to a sleep routine is key when trying to manage your sugar cravings. Set the scene so that you fall onto your pillow in anticipation. Fresh linens, a little essential oil spray, a nice book. Whatever helps you relax, don’t forget to put away your electronic devices 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 in touch with yourself. Recognizing when you are truly hungry for a sweet treat and when you are emotionally stimulated to indulge in a sweet treat will change the way you view sugar – and the way you enjoy it.

Research shows that people who use food as an outlet for emotional stress often choose products higher in sugar.(10) Working with a healthcare professional can help you understand your triggers and deal with them in a healthier way. In fact, exercise is a wonderful tool that helps manage stress and build healthier habits along the way.(11)

5. Practice eating mindfully

Mindful eating is a wonderful experience that you can use as you work to understand your eating habits, especially when it comes to sugar intake.(12) This practice is about being present in the moment you are enjoying the food, be it a cookie, a cake, a salad, etc.

Research shows that mindful eating can actually help reduce the amount of sweets you consume over time.(13) And when you think about it, it makes sense! Think about the handful of cookies you grab when you’re lurking in the kitchen compared to the two you consume when you sit down, plate them, and sip a cup of tea.

6. Track your sugar intake

Enlisting the help of a food diary or an app like MyFitnessPal can help you track sugar intake and identify patterns and hidden sources of sugar.(2) Additionally, using the new meal planner feature can help you find recipes that satisfy your cravings in a healthier way.

Conclusion

It’s important to be aware of how much sugar you’re consuming, especially since most Americans consume more than recommended.(4) Regular overdose can increase the risk of chronic diseases such as obesity, type 2 diabetes and heart disease. But awareness does not mean elimination.(1)

Try to reduce sugar gradually rather than cutting out sugar completely. Start by satisfying your sweet tooth with naturally sweet foods like fruit and saving the added sugar for moments you really enjoy. When meals are based on varied and nutritious foods, there is room for balance, including dessert.

“Healthy eating includes all foods, fruits, vegetables, whole grains, lean proteins, dairy, and yes, the occasional sweet treat. The key is finding balance in your own diet,” says White. Track your food MyFitnessPal can help you identify where added sugar occurs in your day. Once you recognize your patterns, it’s easier to switch intelligently, gradually reducing consumption and still enjoying something sweet when the craving hits without feeling guilty.

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