30 Day No Sugar Challenge

30 Day No Sugar Challenge

There’s no doubt that consuming too much added sugar harms your overall health.

Unfortunately, most Americans consume far too much added sugar in the form of soda, candy, sweetened baked goods, sugary breakfast cereals, and more.

Cutting back on added sugar is important, as excessive consumption is linked to an increased risk of certain health conditions, including fatty liver, type 2 diabetes, and heart disease.

The main goal is to cut out all sources of added sugar for 30 days. Instead, you focus on consuming nutrient-dense, whole foods that don’t contain added sugars.

Natural sugars, which are found in foods like vegetables, fruits, and dairy products, are OK to eat. The focus is on cutting out added sugars and foods high in added sugars. including sugary breakfast cereals, ice cream, cookies, cakes, candy, soda, and sweetened coffee drinks.


  • Sweeteners: table sugar, honey, maple syrup, corn syrup, agave, coconut sugar
  • Sweetened beverages: soda, sweetened smoothies and juices, sweetened coffee drinks, sports drinks
  • Condiments with added sugar: ketchup, BBQ sauce, honey mustard, coffee creamer
  • Sweetened dairy products: flavored yogurt, ice cream, chocolate milk
  • Sugary baked goods: cookies, cakes, donuts, bread with added sugar
  • Sugary breakfast foods: sugar-sweetened cereals, bars, granola, flavored oatmeal
  • Candy: chocolate, gummy candies, caramels
  • Sugary alcoholic beverages: mixed drinks, sweetened liquor, sweetened canned alcoholic drinks
  • Vegetables: broccoli, cauliflower, spinach, carrots, asparagus, zucchini, sweet potatoes, etc.
  • Fruits: apples, oranges, berries, grapes, cherries, grapefruit, etc.
  • Proteins: chicken, fish, beef, tofu, eggs, etc.
  • Healthy fat sources: egg yolks, avocados, nuts, seeds, olive oil, unsweetened yogurt, etc.
  • Complex carb sources: beans, quinoa, sweet potatoes, butternut squash, brown rice, etc.
  • Unsweetened beverages: water, sparkling water, unsweetened coffee, and tea
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