How completely eliminating added sugar can backfire (and what to do instead)

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

That said, going to extremes and cutting out sugar completely isn’t the answer either, no matter how persuasive the social media posts sound. In fact, total sugar restriction can backfire, leading to cravings, binge-and-restrict cycles, and weight yo-yoing.(2,3) So before you swear off sugar for good, let’s talk about why balance beats elimination and what a more realistic, sustainable approach to added sugar actually looks like.

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Why it is important to be aware of sugar intake

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

The problem isn’t the occasional slice of birthday cake or holiday cake, it’s the everyday things that slowly pile on added sugar in the diet. Your morning cup of coffee with the flavorings, your bowl of oatmeal with brown sugar, the salad with the sweetened dressing and so on.(5)

The influx of added sugar into 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, which means those calories are stored as fat.(6) When this happens, MyFitnessPal dietitian Brookell White says, “Overconsumption can lead to metabolic syndromes that increase your metabolic syndrome, such as disease and stroke”.(14)

With these potential risk factors in mind, it may seem like cutting back on added sugar is the answer to better health. But not so fast. Let’s dive more into this.

The downsides of cutting sugar cold turkey

Picture this: you’re at an office happy hour when someone brings out a surprise birthday cake…for you. While your colleagues grab slices, you skilfully dodge the dessert table, proud that you’re “sticking to your no-added-sugar plan.” Win.

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

This scenario played out in countless ways is exactly why cutting sugar cold turkey often backfires. Research shows that strict food restriction can actually increase cravings and binge eating episodes compared to more flexible approaches.(7) And it’s not just physical hunger that plays a role. 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,” which can contribute to disordered eating patterns over time and have a negative impact on 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 nutritious, diverse whole foods are the main focus.” 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 break down how to do it.

How to reduce sugar intake and curb your cravings

1. Reduce sugar gradually instead of overnight

Don’t change your diet overnight. Embrace small steps and focus on small things you can change daily that add up.(2)

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

Check out this recipe for Raspberry Smoothie Bowls with Pears and Pistachios for more inspiration.

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

A balanced diet helps increase satiety, which means you’ll be more satisfied between meals and less likely to snack. Prioritize protein, fiber and healthy fats with meals and snacks.

Here are a few ideas to get you started.

3. Prioritize sleep

Did you know that when you’re hitting a few zzz’s, you’re more likely to have high-calorie cravings?(8) That’s why implementing and sticking to a sleep routine is key if you’re trying to manage your sugar cravings. Set the scene so you’re excited to hit your pillow. Fresh sheets, a little essential oil spray, a nice book. Whatever helps you relax, just make sure to put your electronics away and dim the lights.(9)

4. Identify emotional vs. physical urges

If you are emotional and find yourself turning to your pantry for sweet satisfaction, this is a sign that you need to touch yourself. Identifying when you’re truly hungry for a sweet treat versus emotionally stimulated to enjoy a sweet treat will change the game of how you view sugar—and enjoy it.

Research shows that when people use food as an outlet for emotional distress, they often choose items with higher sugar content.(10) Working with a health 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 to help manage stress and build 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 behavior, especially when it comes to sugar intake.(12) This practice involves being present in the moment you enjoy whatever food it is, whether it’s a cookie, cake, salad, etc.

Research shows that mindful eating can actually help reduce the amount of candy you consume over time.(13) And if you think about it, it makes sense! Think about the handful of cookies you grab while lurking in the kitchen versus the two you eat 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, 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.

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Bottom line

Being aware of how much added sugar you eat matters, especially since most Americans consume more than recommended.(4) Regular overindulgence can increase the risk of chronic conditions like obesity, type 2 diabetes, and heart disease. But awareness does not mean elimination.(1)

Instead of cutting out sugar completely, try to reduce it gradually. Start by satisfying your sweet tooth with naturally sweet foods, like fruit, and save added sugar for moments you really enjoy. When meals are built around different and nutritious foods, there is room for balance, including dessert.

“Healthy eating includes whole foods, fruits, vegetables, whole grains, lean proteins, dairy, and yes, even the occasional sweet treat. The key is finding balance in your own diet,” says White. Tracking your food with MyFitnessPal can help you see where added sugar shows up in your day. When you recognize your patterns, it’s easier to make smart swaps, cut back gradually and still enjoy something sweet when the craving hits without guilt.

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