How to Cut Out Sugar: 5 Simple Tips for a Low-Sugar Diet

By Candace Zafirellis
Published 2/26/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
How to Cut Out Sugar: 5 Simple Tips for a Low-Sugar Diet

With candy and cookies sold at almost any store you walk into these days, it can feel impossible to resist the daily sugar cravings. But don’t despair because anyone can learn how to cut out sugar from their diet with 5 simple tips from Health eCooks.

Not only can sugar feel impossible to resist, it’s also found in a lot more foods than you realize. Sugar isn’t just in chocolate bars and soda—it’s also hiding in packaged foods, sauces, and even bread. If you’re following a heart healthy diet, cutting sugar is important to help lower your risk of heart disease and keep your energy levels steady.

The American Hospital Association (AHA) recommends men consume no more than 9 teaspoons of added sugar per day, and women should only consume about 6 teaspoons.

How much added sugar does the average American consume? About 17 teaspoons a day! So in truth, everyone can afford to cut a little (or a lot) of sugar from their diet.

Tips for Cutting Sugar From Your Diet

Start your sugar reduction journey with these easy tips and tricks to cut out sugar and take control of your diet:

  • Tip 1: Read Labels

    Sugar hides in many processed foods, even ones that don’t seem sweet. Reading nutrition labels can help you find hidden sugar, and choosing brands with less sugar can make a big difference. Keep in mind that 1 tsp of added sugar is equal to 4 grams, so foods with more than 24 grams of sugar are above the daily recommended amount!

  • Tip 2: Ditch Sugary Drinks

    One of the easiest ways to follow a low sugar diet is to stop drinking soda, sweet teas and sugary coffee drinks. Switch to water, flavored seltzer, or unsweetened tea to drastically lower your sugar intake. Here are a few other drinks you can enjoy on a heart healthy diet:

    • Cucumber Lemonade

      Heart Healthy Cucumber Lemonade
      20 mins

      This refreshing drink combines fresh cucumbers, lemon juice, and a hint of rosemary, offering a hydrating alternative to sugary beverages. With only 2 tablespoons of sugar in the entire recipe, it's a light and heart-friendly choice.

      View Recipe

    • Watermelon Punch

      Heart Healthy Watermelon Punch
      30 mins

      A delightful mix of watermelon, hibiscus tea, and a touch of honey creates this vibrant punch. The natural sweetness of watermelon reduces the need for added sugars, making it a great option for those aiming to cut down on sugar intake.

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    • Mint Iced Tea

      Heart Healthy Mint Iced Tea
      30 mins

      This iced tea blends green tea with fresh mint and a splash of lemon, providing a cool and invigorating beverage. Sweetened with just a small amount of sugar, it offers a flavorful way to stay hydrated without all the excess sugar found in bottled tea.

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  • Tip 3: Don’t Skip Meals

    Skipping meals can make you extra hungry and more likely to crave sugar. Eating balanced meals at regular times helps prevent those sugar cravings before they start. Starting the day with a high protein breakfast can set you on the right path.

  • Tip 4: Add Protein and Healthy Fats

    Eating too many simple carbs, like white bread and sweets, causes energy crashes that make you crave even more sugar. Instead, make meals packed with protein and healthy fats to stay full and keep your blood sugar from spiking. Here are some heart healthy meals that help keep your energy levels stable:

    • Chicken and Quinoa Buddha Bowl

      Heart Healthy Chicken and Quinoa Buddha Bowl
      45 mins

      This nourishing bowl includes roasted chicken, quinoa and a variety of fresh vegetables, topped with a light lemon dressing. Free from sugary dressings or sauces, it's a balanced meal that supports a low-sugar diet.

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    • Butternut Squash Chili

      Heart Healthy Butternut Squash Chili
      60 mins

      This is a hearty chili recipe that combines lean ground beef, butternut squash, and a blend of spices. The natural sweetness of butternut squash adds depth to the dish without the need for added sugars, making it both satisfying and heart-friendly.

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    • Low Sodium Stir-Fry

      Low Sodium Stir-Fry
      30 mins

      This quick and easy stir-fry features fresh vegetables and lean chicken tossed in a flavorful sauce made with reduced-sodium soy sauce and fresh lime juice. By avoiding high-sugar sauces, this recipe keeps sugar content low while delivering a tasty meal.

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  • Tip 5: Choose Fruit Instead

    When you need something sweet, reach for fruit instead of candy or desserts. Fruit’s natural sugar comes with fiber and vitamins, making it a much healthier option than processed sweets.

    Here are some easy and healthy fruit recipes you can enjoy:

    • Berry Fruit Salad

      Heart Healthy Berry Fruit Salad
      30 mins

      This vibrant mix of strawberries, raspberries, blackberries, grapes and kiwi is tossed with a refreshing lime and mint dressing. Utilizing the natural sweetness of fruits, this salad satisfies sweet cravings without added sugars.

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    • Mixed Berry Smoothie

      Heart Healthy Mixed Berry Smoothie
      5 mins

      Blend together fresh berries, a frozen banana, and fat-free yogurt to create this creamy and healthy smoothie. Sweetened naturally by the fruits, this a delicious way to enjoy a sweet treat while keeping sugar levels in check.

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    • Peanut Butter Banana Bites

      Heart Healthy Peanut Butter Banana Bites
      15 mins

      These bite-sized snacks feature banana slices topped with protein packed peanut butter, Greek yogurt and granola. With no added sugars, this healthy snack is a sweet and satisfying treat on a low-sugar diet.

      View Recipe

Cutting Sugar Without Cutting Taste

If you’re looking for how to cut out sugar, small changes can add up. By making smarter food choices, you can enjoy a low sugar diet while still satisfying a craving.

With a few adjustments, you can create delicious, heart-friendly snacks and treats that keep you feeling your best. Start with small changes, and over time, these healthier habits will become second nature, leading to long term benefits for your heart and your health.

Enjoy desserts but want to cut back on sugar? Check out our 15 best heart healthy dessert recipes to enjoy on a low sugar diet.

Here are 18 heart healthy cookie recipes you can’t help but love.

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