Habit to quit · Food

How to cut down on sugar

You do not need to give up sweet things for good. Most added sugar hides in drinks and snacks, so a few swaps cut it down without a fight.

25 g

of free sugar a day is the WHO ideal for adults, about 6 teaspoons. WHO

The risks

Why added sugar is harmful

Weight and tooth decay

Keeping free sugars under 10% of your daily energy lowers the risk of overweight, obesity and tooth decay.

Source: WHO

Sugary drinks and diabetes

People who drank 1 to 2 sugary drinks a day had a 26% higher risk of type 2 diabetes, in a review of over 300,000 people.

Source: Diabetes Care, Malik et al. 2010

One can, a whole day

Adults should have no more than 30 g of free sugar a day. A single can of cola can contain up to 9 cubes, more than the whole limit.

Source: NHS

Cravings and withdrawal

There is no established "sugar withdrawal" in people, so do not expect a set timeline. What does change is taste: after three months on a low-sugar diet, people in one study rated sweet foods about 40% sweeter. Food you find normal today will taste too sweet later.

Common triggers

The afternoon slump
After dinner
Stress or tiredness
Coffee shop drinks
Office treats
Watching TV

The plan

How to quit

1
Start with drinks
Sugary drinks are the biggest single source of added sugar for many people. Swap soft drinks and juice for water, sparkling water or diet versions first.
Source: NHS
2
Read the label
Check "of which sugars" per 100 g. Over 22.5 g is high, under 5 g is low. Sauces, cereals and yoghurts often hide more than you expect.
Source: NHS
3
Write an if-then plan
"If I want something sweet after dinner, I will have fruit or a cup of tea first." A planned swap is easier than a plain no.
Source: Gollwitzer & Sheeran, 2006

Start small

Pick one source, usually drinks, and cut only that. Check in each evening. When it feels normal, add a second rule such as no sweets on weekdays. One clear rule at a time beats a vague "eat less sugar".

FAQ

Quitting added sugar: common questions

Sugar inside whole fruit is not counted as free sugar. Fruit juice, smoothies, honey and syrups are. Eat the fruit, go easy on the juice.

The evidence in people is not settled. Cravings are real, but they are mostly habit, tiredness and cues, which is good news: habits can be changed.

Swapping sugary drinks for sugar-free versions cuts sugar straight away. Many people use them as a step towards water.

General information, not medical advice. Streako is a habit tracker, not a treatment service. If you are worried about your health, talk to a doctor.

Fill the gap

Good habits to replace it with

Quitting leaves a gap in your day. Fill it with something you want more of.

Health

Other habits to quit

Food

Every day without it counts

Check in each night you stay clear, and watch the streak grow.

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How to cut down on sugar

Why added sugar is harmful

Weight and tooth decay

Sugary drinks and diabetes

One can, a whole day

Cravings and withdrawal

How to quit

Start with drinks

Read the label

Write an if-then plan

Start small

Quitting added sugar: common questions

Good habits to replace it with

Drink water

Eat vegetables

Walk 10,000 steps

Other habits to quit

Junk food

Late-night snacking

Too much caffeine

Every day without it counts

Streako is almost here

How to cut down on sugar

Why added sugar is harmful

Weight and tooth decay

Sugary drinks and diabetes

One can, a whole day

Cravings and withdrawal

How to quit

Start with drinks

Read the label

Write an if-then plan

Start small

Quitting added sugar: common questions

Does sugar in fruit count?

Is sugar addictive?

Are sweeteners a good swap?

Good habits to replace it with

Drink water

Eat vegetables

Walk 10,000 steps

Other habits to quit

Junk food

Late-night snacking

Too much caffeine

Every day without it counts