{"id":15528,"date":"2026-01-23T21:05:30","date_gmt":"2026-01-23T14:05:30","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15528"},"modified":"2026-01-23T21:05:30","modified_gmt":"2026-01-23T14:05:30","slug":"how-cutting-out-added-sugar-completely-can-backfire-and-what-to-do-instead","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15528","title":{"rendered":"How Cutting Out Added Sugar Completely Can Backfire (And What to Do Instead)"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"422\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2026\/01\/shutterstock_2377580049-1024x540.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Cutting out added sugar | MyFitnessPal\" \/><\/p>\n<p>Added sugar has become nutrition\u2019s favorite villain, and honestly, it\u2019s not totally undeserved. Eating too much of it over time is linked to things like type 2 diabetes, heart disease, and weight gain.(<a href=\"https:\/\/www.cdc.gov\/nutrition\/php\/data-research\/added-sugars.html\">1<\/a>) The tricky part? Sugar isn\u2019t just in desserts anymore. It\u2019s quietly showing up in everyday foods like flavored yogurt, sauces, and even whole-grain bread, making it easy to consume more than you realize.<\/p>\n<p>That said, going to extremes and cutting out sugar completely, no matter how convincing those social media posts sound, isn\u2019t the answer either. In fact, total sugar restriction can backfire, leading to cravings, binge-and-restrict cycles, and weight yo-yoing.(<a href=\"https:\/\/health.clevelandclinic.org\/how-to-stop-sugar-cravings\">2<\/a>,<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S240585722300116X\">3<\/a>) So before you swear off sugar for good, let\u2019s talk about why balance beats elimination, and what a more realistic, sustainable approach to added sugar actually looks like.<\/p>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/07\/is-sugar-bad-for-you-1024x683.jpg\" alt=\"Is Sugar Bad for You? Here\u2019s What Dietitians Have to Say | MyFitnessPal\" class=\"wp-image-64258 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like\">You might also like<\/h5>\n<h5 class=\"wp-block-heading has-medium-font-size\" id=\"h-is-sugar-bad-for-you-here-s-what-dietitians-have-to-say\"><a href=\"https:\/\/blog.myfitnesspal.com\/is-sugar-bad-for-you-heres-what-dietitians-have-to-say\/\"><strong>Is Sugar Bad For You? Here\u2019s What Dietitians Have to Say<\/strong><\/a><\/h5>\n<\/div>\n<\/div>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-why-it-s-important-to-be-mindful-of-sugar-intakes-nbsp\">Why It\u2019s Important to Be Mindful of Sugar Intakes&nbsp;<\/h2>\n<p>Americans are consuming way more added sugar than recommended, with estimates showing on average men consume 24 teaspoons of added sugar per day, or around 384 calories worth.(<a href=\"https:\/\/www.health.harvard.edu\/heart-health\/the-sweet-danger-of-sugar\">4<\/a>) For reference, the American Heart Association recommends men consume no more than 9 teaspoons, or 150 calories, worth of added sugars per day.(<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/added-sugars\">5<\/a>)<\/p>\n<p>The problem isn\u2019t the occasional slice of birthday cake or holiday cookie, it\u2019s the everyday things that slowly stack on added sugar in the diet. Your morning cup of coffee with the flavorings, your bowl of oatmeal with the brown sugar, the salad with the sweetened dressing, and so on.(<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/added-sugars\">5<\/a>)&nbsp;<\/p>\n<p>The influx of added sugar in the diet sets the stage for a cascade of health problems if one isn&#8217;t using the energy (i.e. calories) in their daily activities, meaning those calories get stored as fat.(<a href=\"https:\/\/www.nhlbi.nih.gov\/health\/overweight-and-obesity\/causes#:~:text=What%20causes%20overweight%20and%20obesity,sleep%20you%20get%20each%20night.\">6<\/a>) When this occurs, MyFitnessPal dietitian Brookell White shares, \u201cOverconsumption 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\u201d.(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459248\/\">14<\/a>)<\/p>\n<p>With these potential risk factors in mind, it may seem like cutting added sugar is the solution for better health. But, not so fast. Let\u2019s dive into this more.&nbsp;<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-the-drawbacks-of-cutting-sugar-cold-turkey\">The Drawbacks of Cutting Sugar Cold Turkey<\/h2>\n<p>Picture this: you\u2019re at an office happy hour when someone wheels out a surprise birthday cake\u2026for you. As your coworkers grab slices, you skillfully dodge the dessert table, proud that you\u2019re \u201csticking to your no\u2013added sugar plan.\u201d Win.<\/p>\n<p>But on your way out, a well-meaning colleague hands you the box of leftovers. Fast-forward a couple of hours, and you\u2019re at home, fork in hand, halfway through the cake. Sound familiar?<\/p>\n<p>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.(<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0027968424002098\">7<\/a>) And it\u2019s not just physical hunger at play. Extreme rules around foods like sugar can take a toll on emotional and psychological well-being, too.(<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S240585722300116X\">3<\/a>) Some people even start avoiding social situations altogether to prevent a perceived \u201cslip-up,\u201d which can contribute to disordered eating patterns over time and negatively impact overall health.(<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S240585722300116X\">3<\/a>)<\/p>\n<p>The good news? Eating sugar doesn\u2019t have to be an all-or-nothing decision. In fact, White shares, \u201csugar can absolutely be a part of a healthy diet when nutrient rich, diverse whole foods are the main focus.\u201d Instead of black-and-white rules, a more balanced approach helps you reduce added sugar while still enjoying sweet foods in moderation. Let\u2019s break down how to do it.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-how-to-reduce-sugar-intake-and-curb-your-cravings\">How to Reduce Sugar Intake and Curb Your Cravings<\/h2>\n<h3 class=\"wp-block-heading\" id=\"h-1-reduce-sugar-gradually-instead-of-overnight\">1. Reduce Sugar Gradually Instead of Overnight<\/h3>\n<p>Don\u2019t overhaul your diet overnight. Embrace baby steps and focus on small things you can swap daily that add up.(<a href=\"https:\/\/health.clevelandclinic.org\/how-to-stop-sugar-cravings\">2<\/a>)&nbsp;<\/p>\n<p>For example, enjoy sweetened yogurt? Start small by swapping in \u00bc-cup plain yogurt mixed into a slightly smaller portion of sweetened version. Over time, gradually increasing the plain yogurt quantity and decreasing the sweetened yogurt will become easier. Plus, you can still satisfy a sweet tooth by adding in other natural sources of sugar and textures that make your bowl more enjoyable.&nbsp;&nbsp;<\/p>\n<p>Check out this recipe <a href=\"https:\/\/blog.myfitnesspal.com\/raspberry-smoothie-bowls-with-pears-and-pistachios\/\">Raspberry Smoothie Bowls With Pears and Pistachios<\/a> for more inspiration.&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-2-build-balanced-meals-with-protein-fiber-and-healthy-fats\">2. Build Balanced Meals with Protein, Fiber, and Healthy Fats<\/h3>\n<p>A balanced-diet helps increase satiety, meaning you will be more satisfied between meals and less likely to mindlessly munch. Prioritize protein, fiber, and healthy fats with meals and snacks.&nbsp;<\/p>\n<p>Here are a few ideas to get your started.&nbsp;<\/p>\n<figure class=\"wp-block-table\">\n<table class=\"has-fixed-layout\">\n<tbody>\n<tr>\n<td><strong>Swap This&nbsp;<\/strong><\/td>\n<td><strong>For That&nbsp;<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Buttermilk Pancake with Syrup&nbsp;<\/td>\n<td><a href=\"https:\/\/blog.myfitnesspal.com\/high-protein-breakfast-quesadilla\/\">High-Protein Breakfast Quesadilla<\/a><\/td>\n<\/tr>\n<tr>\n<td>Cheesy Enchiladas and Sour Cream&nbsp;<\/td>\n<td><a href=\"https:\/\/blog.myfitnesspal.com\/quick-black-bean-chili-over-lime-couscous\/\">Quick Black Bean Chili over Lime Couscous<\/a><\/td>\n<\/tr>\n<tr>\n<td>Packaged Cookies with a Soda<\/td>\n<td><a href=\"https:\/\/blog.myfitnesspal.com\/3-ingredient-banana-oat-cookies\/\">3-Ingredient Banana Oat Cookies<\/a> with an Unsweetened Latte (2% milk)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h3 class=\"wp-block-heading\" id=\"h-3-prioritize-sleep\">3. Prioritize Sleep<\/h3>\n<p>Did you know when you\u2019re running on a few zzz\u2019s you\u2019re more likely to crave high-caloric foods?(<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3763921\/#:~:text=Here%20we%20report%20that%20sleep,of%20activity%20within%20the%20amygdala.\">8<\/a>) That\u2019s why implementing, and sticking to, a sleep routine is key if you\u2019re trying to manage your sugar cravings. Set the scene so you\u2019re excited to hit your pillow. Fresh sheets, a little essential oil spray, a nice book. Whatever helps you relax, just be sure to stash away your electronics and dim the lights.(<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8906383\/\">9<\/a>)<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-4-identify-emotional-vs-physical-cravings-nbsp\">4. Identify Emotional vs. Physical Cravings&nbsp;<\/h3>\n<p>If you\u2019re emotionally charged and find yourself turning to your pantry for a sweet satisfaction, this is a sign you need to touch base with yourself. Identifying when you\u2019re truly hungry for a sweet treat versus emotionally stimulated to indulge in a sweet treat will change the game on how you view sugar \u2013 and enjoy it.&nbsp;<\/p>\n<p>Research shows when people use food as an outlet for emotional distress, often higher sugar items are chosen.(<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9920951\/\">10<\/a>) Working with a healthcare professional can help you understand triggers and how to cope with them in a healthier way. In fact, exercise is a wonderful tool to utilize that helps manage stress and build healthier habits while you\u2019re at it.(<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12257121\/\">11<\/a>)<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-5-practice-eating-mindfully-nbsp\">5. Practice Eating Mindfully&nbsp;<\/h3>\n<p>Mindful eating is a wonderful experience to utilize when you\u2019re working on understanding your eating behaviors, especially when it comes to sugar intakes.(<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-lifestyle\/mental-health-and-wellbeing\/mindful-eating-savor-the-flavor\">12<\/a>) This practice involves being present in the moment you\u2019re enjoying whatever food it is, be it a cookie, cake, salad, etc.&nbsp;<\/p>\n<p>Research shows mindful eating can actually help decrease the amount of sweets you consume over time.(<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4801689\/\">13<\/a>) And, if you think about it, it makes sense! Think about the handful of cookies you grab when you\u2019re lurking in the kitchen versus the two you consume when sitting down, plating them, and sipping a cup of tea.&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-6-track-your-sugar-intake\">6. Track Your Sugar Intake<\/h3>\n<p>Enlisting the help of a food journal, or an app, like MyFitnessPal, can help you track sugar intake, identifying patterns and hidden sources of sugar.(<a href=\"https:\/\/health.clevelandclinic.org\/how-to-stop-sugar-cravings\">2<\/a>) Plus, utilizing the new Meal Planner feature can help you find recipes that satisfy your cravings in a healthier way.&nbsp;<\/p>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/06\/how-to-turn-your-favorite-desserts-into-protein-powerhouses-1024x683.jpg\" alt=\"Frozen Yogurt Bark as an example of a great high protein dessert\" class=\"wp-image-64062 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like-0\">You might also like<\/h5>\n<h5 class=\"wp-block-heading has-medium-font-size\" id=\"h-how-to-turn-your-favorite-desserts-into-protein-powerhouses\"><a href=\"https:\/\/blog.myfitnesspal.com\/how-to-make-high-protein-desserts\/\"><strong>How To Turn Your Favorite Desserts Into Protein Powerhouses<\/strong><\/a><\/h5>\n<\/div>\n<\/div>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-bottom-line\">Bottom Line<\/h2>\n<p>Being aware of how much added sugar you\u2019re eating matters, especially since most Americans consume more than recommended.(<a href=\"https:\/\/www.health.harvard.edu\/heart-health\/the-sweet-danger-of-sugar\">4<\/a>) Regularly overdoing it can raise the risk of chronic conditions like obesity, type 2 diabetes, and heart disease. But awareness doesn\u2019t mean elimination.(<a href=\"https:\/\/www.cdc.gov\/nutrition\/php\/data-research\/added-sugars.html\">1<\/a>)<\/p>\n<p>Instead of cutting sugar out completely, aim to reduce it gradually. Start by satisfying your sweet tooth with naturally sweet foods, like fruit, and saving added sugars for moments you truly enjoy. When meals are built around variety and nutrient-dense foods, there\u2019s room for balance, including dessert.&nbsp;<\/p>\n<p>\u201cHealthy eating includes all foods, fruits, vegetables, whole grains, lean proteins, dairy, and yes, the occasional sweet treat too. The key is how you find balance in your own diet,\u201d says White. Tracking your food with <a href=\"https:\/\/www.myfitnesspal.com\/\">MyFitnessPal<\/a> can help you see where added sugars are showing up in your day. Once you recognize your patterns, it\u2019s easier to make smart swaps, cut back gradually, and still enjoy something sweet when the craving hits without the guilt.<\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/how-cutting-out-sugar-can-backfire\/\">How Cutting Out Added Sugar Completely Can Backfire (And What to Do Instead)<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/how-cutting-out-sugar-can-backfire\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Added sugar has become nutrition\u2019s favorite villain, and honestly, it\u2019s not totally undeserved. 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 isn\u2019t just in desserts anymore. It\u2019s quietly showing up in everyday foods like flavored yogurt, sauces, and even &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15528","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15528","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15528"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15528\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15528"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15528"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15528"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}