Easy Sugar Swaps

Why Reducing Added Sugar Matters

Too much added sugar can raise blood sugar levels and increase the risk of health problems such as:

• Heart disease
• Type 2 diabetes
• Weight gain
• Dental problems

You do not always have to give up sweet flavors completely. Small swaps can make a big difference.

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Baking and Cooking

You can often reduce the sugar in recipes without losing enjoyment.

Try these swaps:

• Use unsweetened applesauce to replace part of the sugar in baking
• Cut the sugar in a recipe by ¼ to ⅓ and see if it still tastes good
• Use spices like cinnamon, nutmeg, or vanilla to add flavor without sugar
• Choose no-sugar or low-calorie sweeteners if recommended by your healthcare provider

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Desserts and Sweets

You can still enjoy dessert—just in a lighter way.

Better choices:

• Fresh fruit
• Frozen fruit (no added sugar)
• Fruit canned in its own juice (drained)
• Baked or grilled fruit with cinnamon

These options provide natural sweetness along with fiber and nutrients.

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Dressings and Sauces

Many store-bought sauces contain hidden sugars.

Simple swaps:

• Make homemade dressings using olive oil, vinegar, and herbs
• Choose low-sugar or no-sugar-added versions of ketchup, barbecue sauce, and marinades
• Use mustard, lemon juice, or herbs for flavor instead of sweet sauces

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Snack Mixes and Granola

Packaged snack mixes and granola can be high in added sugar.

Try this instead:

• Make your own mix with unsalted nuts, seeds, and a small amount of dried fruit
• Choose plain, unsweetened cereals or whole grains
• Skip candy pieces and sweet coatings

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Soda and Sweet Drinks

Sugary drinks are one of the largest sources of added sugar.

Better drink choices:

• Water (plain or sparkling)
• Water flavored with lemon, lime, cucumber, or berries
• Unsweetened tea
• Diet or calorie-free beverages, if appropriate for you

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Tea and Coffee

Sugar can add up quickly in hot drinks.

Easy changes:

• Gradually reduce the amount of sugar you add
• Use spices like cinnamon or nutmeg for flavor
• Try unsweetened or lightly sweetened milk alternatives
• Choose plain coffee or tea and sweeten lightly if needed

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Tips for Success

• Make one change at a time
• Your taste buds will adjust over time
• Focus on flavor, not just sweetness
• Progress is more important than perfection

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice. Nutrition needs vary from person to person. Always follow guidance from your healthcare provider, registered dietitian, or care team regarding sugar intake, blood sugar management, and use of sugar substitutes.

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Sources:

• https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/life-is-sweet-with-these-easy-sugar-swaps-infographic

Learn more from the American Heart Association at: https://www.heart.org/en/healthy-living