3 tips to eat less sugar

Follow these tips to lower sugar in your food.

Playful girl smiling with raspberries on her fingers laughing and sitting at kitchen table at home. Pancakes and berries are on a plate in front of her.

Updated on May 22, 2024.

Do you know how much sugar you eat in a day? The amount might surprise you—even if you don't drink soda or eat candy. 

Most people eat about 430 calories of added sugar a day. Added sugars aren’t found naturally in foods and drinks. They are added when these foods are prepared or processed. 

Here are three ways to eat less sugar. It can add sweetness to your day without using the sugar bowl. 

3 ways to sweeten 
The Good Housekeeping Complete Household Handbook is a book with advice for your home. These ideas come from it. 

  1. Coffee: Skip flavored creamers in your coffee. One tablespoon of these can add 6 grams of sugar. Sweeten your coffee with cinnamon. Or use a sugar-free sweetener. 
  2. Breakfast: Maple syrup adds about 12 grams of sugar per tablespoon. Instead, add fresh fruit or fruit purees to pancakes and waffles.  
  3. Baking: You can cut the amount of sugar you add to batter. Try less sugar in your next batch of cookies. 

The unsweet truth 
Extra calories in sugar can cause weight gain. Studies show eating a lot of sugar may lead to health problems. These include diabetes, heart disease, and some types of cancers. 

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