It’s never a bad idea to reduce your sugar intake, given its links to diabetes and increased cancer risk. But also—sugar tastes really good. Whether you love pounding energy drinks at your 9-to-5, tend to glaze your meat in honey or sugary marinades, or are simply an ice cream guy, it’s likely that you’re consuming more sugar than you realize. But by choosing natural sources of sugar, like fresh fruit, and slowly cutting back on processed sugars, you can make better food choices without feeling deprived.

How much sugar do we actually need?

According to dietitian Fareeha Jay, the amount of added sugar we actually need each day is, well, zero.

Instead of consuming added sugars from things like sports drinks, “healthy” protein bars, and full-fat sodas, Jay recommends we turn to fruits, vegetables, dairy, and more useful, less-processed sources of carbs to get our daily dose of natural sugars like glucose, fructose, and lactose.

For men 19 and older, government dietary guidelines recommend about 333 grams of carbohydrates daily, with this amount tapering off slightly as we age. If you really can’t kick that sweet tooth, your added sugar intake should be no more than 33 grams of sugar per day, including tose from fruit juice, vegetable juice, purées, and sugar added to drinks like coffee and tea.

According to Sas Parsad, a nutritionist at the Gut Co, too much sugar can cause inflammation, disrupt the balance of your gut microbiome, and lead to various health issues–including Type 2 diabetes.

“While our bodies do use glucose for energy, consuming excessive amounts of sugar doesn't just provide energy—it can also lead to fat storage and other metabolic problems,” he warns.

Advice on how to reduce sugar intake

The problem with cutting out sugar entirely is that it’s pretty addicting. If you’ve ever gone cold turkey for a diet, you’ll know just how real the sugar cravings can be.

Parsad says that cutting back “isn’t just about tossing out the sweets–although that can be a great start.”

Instead, he suggests that you:

Substitute Sugar Rewards

Try swapping sugary treats for something that offers the same satisfaction without the sugar. “Instead of treating yourself to a candy bar, take a short walk, get a black coffee from your favorite shop, or do a few stretches,” Parsad says.

Eat More Fiber and Protein

Adding fiber and protein to your meals helps keep blood sugar stable and reduces the chances of sugar cravings later. It’s a tried and true method for that mid-afternoon office slump. “A hearty meal with whole grains, protein, and healthy fats will keep you full and less likely to reach for sugary snacks,” says Parsad.

Switch to healthier substitutes

You've heard about the old dark chocolate or handful of berries tip. Those are indeed healthier alternatives that still provide a sweet hit, but with less of a sugary wallop.