Sugar might make your taste buds happy, but your body pays the price. Excess sugar can take a serious toll on your health over time, from spiking your blood sugar to fueling inflammation. But you don’t have to give up sweetness altogether, just learn how to reduce sugar intake in a sustainable way. When you cut sugar out of your diet, you can unlock a range of benefits for your body, mind, and even your skin. Keep reading to learn why sugar can be harmful, what to watch for, and simple, effective ways to reduce it in your daily diet.
What Type Of Sugar Should We Be Looking Out For?
When people talk about “cutting sugar,” it’s important to be precise because not all sugars are equal and not all sugars look or taste like the white crystalline substance we put in our coffee. There are, in fact, many types of sugars and all can cause health issues if consumed in excess:
Monosaccharides (single sugar units)
Glucose
Glucose serves as a primary source of energy for your body’s cells. Chemically, it’s a six-carbon molecule (C₆H₁₂O₆) that your body can quickly break down to release energy or store for later use in the form of glycogen.
It is important to note that glucose in itself is not bad. In fact, it is essential: your brain, muscles, and many organs rely heavily on glucose to function properly. But glucose can easily become “too much of a good thing” when consumed in excess.
Fructose
Like glucose, fructose is a six-carbon sugar (C₆H₁₂O₆), but its atoms are arranged differently, which gives it a sweeter taste. It’s sometimes called “fruit sugar” because it naturally occurs in fruits, honey, and some vegetables. Unlike glucose, which can be used directly by almost every cell in your body, fructose is mainly metabolized by the liver. When you eat fructose, your liver converts it into glucose or fat. It doesn’t cause a rapid spike in blood sugar the way glucose does, but excessive consumption can lead to health problems over time (more on that in a bit).
Disaccharides (two sugar units)
Sucrose
This is the one we all tend to think of when we talk sugar. That is because it is what makes up common table sugar. It naturally occurs in sugar cane, sugar beets, fruits, and some vegetables, but most people get it from refined sugar in processed foods and sweetened drinks. Your body breaks sucrose into glucose and fructose using an enzyme called sucrase. Glucose then goes directly into the bloodstream for energy, while fructose is processed by the liver.
Because it contains fructose, sucrose is sweeter than glucose alone and can contribute to blood sugar spikes (from the glucose part) and liver metabolism load (from the fructose part).
Lactose
Lactose is made of the two simple sugars, glucose and galactose. It’s the main sugar found in milk and dairy products. Your small intestine produces an enzyme called lactase, which splits lactose into its two components so your body can absorb them.
Once split, glucose can be used immediately for energy, and galactose is converted into glucose (mostly in the liver) for energy or other functions.
Maltose
Maltose is made of two glucose molecules joined together. So it’s sometimes called “malt sugar.” Maltose isn’t super common in whole foods. You find it mainly in sprouted grains or malted grains (like barley used in brewing beer) and some malted cereals. Your body breaks maltose into two glucose molecules using an enzyme called maltase, and then those glucose molecules can be used immediately for energy.
Why Should You Cut Sugar Out Of Your Diet?
As we have discussed, sugar is actually an essential nutrient, acting as the body’s primary source of energy. Just like almost anything, however, it must be consumed in moderation. The reason for this is not as simple as calories–although that is a factor. Too much sugar wreaks havoc on the body’s systems, sending them into overdrive and causing myriad health concerns:
Blood Sugar Spikes and Insulin Stress
Sugars, especially glucose and sucrose, cause your blood sugar to rise quickly. Your pancreas releases insulin to bring it down. Over time, frequent spikes can lead to insulin resistance, a key step toward type 2 diabetes.
Liver Overload
Fructose (from sucrose or high-fructose corn syrup) is mostly metabolized in the liver. Excess fructose can be converted to fat, which may build up in the liver and cause non-alcoholic fatty liver disease (NAFLD).
Weight Gain
Sugary foods are calorie-dense but not filling, so it’s easy to eat too many calories. Excess sugar calories can get stored as fat, contributing to obesity and related problems, including heart disease.
Dental Problems
Sugar feeds the bacteria in your mouth, which produce acid, leading to cavities and tooth decay.
Heart Health
High sugar intake can increase triglycerides, raise blood pressure, and contribute to inflammation, which are all risk factors for heart disease.
Mood and Energy Swings
Sugar gives a quick energy spike, followed by a crash, which can affect mood, focus, and energy levels.
Sleep Disturbances
Sugar affects insulin, but it also indirectly affects cortisol (the stress hormone) and melatonin (the sleep hormone). High sugar can increase cortisol, making your body feel more awake when it should be winding down. Furthermore, weight gain caused by excess sugar has been associated with sleep apnea and restless leg syndrome.
So, How Much Sugar Is Too Much?
The primary concern for sugar intake is added sugars. These are sugars that do not occur naturally in the food you are eating but are added during processing. The World Health Organization recommends that added sugars comprise no more than 5% of your daily calorie intake.
So, for example, if you consume 2000 calories per day, only 100 of these should be added sugars. There are around 16 calories in one teaspoon of sugar, so this means the max is about 6 teaspoons (or two tablespoons). For reference, one, single can of Coca-Cola has more than 9 teaspoons of added sugar, which is why cutting soft drinks is one of our go-to steps to cut sugar (more on this soon).
What To Expect When You Cut Sugar Out Of Your Diet
Improved Energy Levels and Stable Blood Sugar
Remember that, when you consume sugar, your blood sugar spikes rapidly. This leads to a short burst of energy and a heavy crash. When you cut sugar out of your diet, it allows your blood sugar to stay more stable, which helps you feel energized throughout the day instead of sluggish and craving more sweets.
Better Skin Health and Fewer Breakouts
Sugar contributes to inflammation, worsening skin conditions such as acne, rosacea, and premature aging. Cutting back often leads to clearer skin, a more even tone, and less puffiness, as your body is no longer battling constant inflammation.
Weight Loss and Maintenance
Sugary foods and drinks add empty calories without keeping you full. When you cut sugar, you naturally consume fewer excess calories and experience fewer cravings, making weight loss or weight maintenance much easier.
Reduced Risk of Chronic Diseases
Once again, excess sugar is strongly linked to metabolic issues, including insulin resistance, which can lead to Type 2 diabetes. It also increases triglyceride levels and contributes to plaque buildup in the arteries, raising your risk for heart disease. Lowering your sugar intake can significantly decrease these risks over time.
Improved Mental Clarity and Mood
Sugar highs and crashes affect your body and brain. Stable blood sugar improves concentration, memory, and mental performance, helping stabilize mood swings and reduce irritability. Many people report feeling less “foggy” and more emotionally balanced after they cut sugar from their diet.
Easy Ways to Cut Sugar Sugar Out Of Your Diet
Okay, so we’ve discussed in detail the dangers of too much sugar and common sources; but sugar is in almost everything. How can we cut it back without feeling overly restricted? While it is true that sacrifices will need to be made in order to reduce sugar, it doesn’t have to be miserable. Here are a few tips for being successful:
Read Labels & Recognize Hidden Sugars
Sugar is in more than candy. It hides in pasta sauce, salad dressings, bread, and savory snacks. Learn to spot hidden sugars by reading ingredient lists carefully. Words ending in “-ose” (like glucose, fructose, and sucrose) or ingredients such as syrups, molasses, and fruit juice concentrate all indicate added sugar. And remember to look for the “added sugars” on the label as well.
Be Wary of “Non-Fat” or “Healthy” Versions
Many non-fat foods or items marketed as healthier alternatives actually contain more sugar, salt, and other additives to make up for the lost “flavor” of fat. For example, frozen yogurt may have fewer calories than ice cream, but it rarely has less sugar, especially when loaded up with toppings. We’re not saying you should use this as an excuse to eat ice cream, per se, but do be mindful of the fact that when you swap out one ingredient you may be gaining another.
Choose Whole Foods Over Processed Items
Whole foods, like vegetables, fruits, lean proteins, and whole grains, are naturally low in added sugar and high in nutrients. Processed foods are more likely to contain hidden sugars, so sticking with whole, fresh ingredients can significantly cut sugar intake without much effort.
Use Natural Sweeteners in Moderation
If you want to sweeten tea, coffee, or baked goods, consider natural alternatives like stevia, monk fruit, or raw honey. While these can be healthier than refined sugar, it’s still best to use them sparingly to keep your taste buds from constantly craving sweetness. Also keep in mind that natural sweeteners may contain sugar alcohols, like erythritol, which can cause stomach upset in some people.
Drink Water or Herbal Teas Instead of Sugary Beverages
One of the easiest ways to cut sugar is to replace soda, energy drinks, and sweetened coffee beverages with water, sparkling water, or unsweetened herbal tea. You’ll hydrate your body without the sugar crash, and over time, your palate will adjust to enjoying less sweetness.
Avoid Fast Food (Entirely, If Possible)
This one is another toughie, but fast food is not only high in calories, it is also a sneaky source of added sugars–especially in the sauces used. Wings tossed in a honey barbecue sauce, for example, can pack a whopping 60 grams or more of sugar. And that fried chicken sandwich you love so much can contain as much as 14 grams of added sugar, not including the addition of sweet pickles, coleslaw, or ketchup. Furthermore, getting fast food comes with the temptation of getting a massive soft drink, something we are already trying to avoid!
Make Trades You Can Live With
If a complete overhaul feels unmanageable, start with small compromises. There are plenty of trades you can make that are better for you and taste great. Here’s a few suggestions:
| Sugary Craving | Swap Idea | Why It Works |
| Chips/Pretzels | Veggie sticks with hummus or guacamole | Crunchy, satisfying, and adds fiber and protein |
| Soda | Flavored sparkling water or club soda with lime; unsweetened iced tea | Sparkling water has the fizz and flavor of soda minus the sugar, while iced tea is refreshing and gives you a boost of anti-oxidants. |
| Sugary Cereal/Pastries | Oatmeal w/ fruit and nuts | Fiber and protein keep you full longer, fruit adds sweetness and nuts give the satisfying crunch of cereals |
| Coffee w/ Sugar | Try cinnamon, vanilla extract or nutmeg; add a splash of low fat milk for a touch of sweetness | Flavor from the spices and sugar from lactose, which requires more time to break down and, therefore, causes less of a spike |
| Ice Cream | Unsweetened sorbet, natural fruit juice popsicles, or banana “nice cream” | Creamy, naturally sweet, and high in vitamin C |
| Fruit Juice | Unsweet herbal teas (we love iced Raspberry Zinger or Peach & Probiotics by Celestial Seasonings) | Fruity flavors, hydration, antioxidants, and probiotics to boot! |
Functional Medicine Clinic in Omaha
At Balanced Body Health and Wellness, we take a holistic approach to health, helping you identify the root causes of your symptoms and make sustainable lifestyle changes. If you’re ready to cut sugar intake and improve your overall well-being, our functional medicine clinic in Omaha can create a personalized nutrition and wellness plan just for you. We offer comprehensive testing and step-by-step guidance to help you be as successful as possible. Contact us to get started and learn more about our nutrition, gut health, and weight loss programs.
