Myth: Reducing sugar means sacrificing enjoyment and resorting to unlimited "sugar-free" alternatives. The reality is more nuanced. Cities like New York have demonstrated that simply replacing soft drinks with water or unsweetened tea can measurably reduce sugar consumption among the population – accompanied by a significant decrease in daily sugary beverage consumption within a few years ^[1]. A smooth transition is successful when we focus on replacement rather than prohibition – while keeping the pitfalls of artificial sweetness in mind.

Sugar is a collective term for various carbohydrates, primarily sucrose, glucose, and fructose. The problematic sugar is not that embedded in fruit, but rather added sugars in beverages and processed foods. "Sugar-free" does not automatically mean "healthy": many products use artificial sweeteners like aspartame or saccharin. Artificial sweeteners are low-calorie to calorie-free substances that provide sweetness without energy. They can influence taste preferences and – depending on the substance and amount – alter the gut microbiomethe totality of microorganisms in the gut. For high performers, the key factors are function: stable energy, clear cognition, robust gut health, and long-term metabolic health.

Sugary beverages quickly burden the metabolism, as liquid calories are absorbed rapidly. Population programs that reduce soft drinks and promote water are associated with lower consumption rates and, indirectly, less sugar-related burden ^[1]. At the same time, a sober look at "sugar-free" is warranted: a large metabolomics dataset found no widespread metabolic disturbances in blood profiles with moderate consumption of aspartame or saccharin, which argues against blanket condemnation ^[2]. Nevertheless, research points to potential effects of artificial sweeteners on the gut microbiome that have been linked to metabolic and cardiovascular risks and require further investigation ^[3]. Regarding neurological health: excessive aspartame consumption has been associated in reviews with headaches, sleep issues, and seizures in sensitive individuals – a signal for moderate use, especially with high exposure ^[4]. In short: Less sugar improves energy regulation, but "more sweetener" is not automatically the smart shortcut.

The public health strategy in New York demonstrates the power of simple levers: Standards and educational campaigns aimed at exchanging soft drinks for water coincided with a 35% reduction in daily sugary beverage consumption among adults and a 27% reduction among adolescents – real-world evidence that environmental architecture enables behavioral change ^[1]. Meanwhile, a large metabolomics analysis provides insights into the safety of artificial sweeteners: in a cohort of young adults, regular consumption of aspartame or saccharin showed no indications of broad metabolic disturbances in plasma. This suggests a degree of metabolic neutrality in everyday settings but does not rule out effects at very high consumption levels ^[2]. Additionally, a recent review emphasizes the potential role of artificial sweeteners in gut microbiome dysbiosis – a mechanism that may be linked to obesity and type 2 diabetes and is still under intensive investigation ^[3]. Finally, the literature on aspartame warns against excessive consumption: neurotransmitter-related mechanisms could predispose sensitive individuals to neurological symptoms – a reason to not confuse "sugar-free" with "limitless" ^[4].

- Replace instead of depriving: Consistently swap soft drinks for water or unsweetened teas. Make water readily available (desk bottle, travel mug) and flavor it with citrus, mint, or ginger. This simple lever has been shown to be effective and scalable in population programs ^[1].
- Create a personal motivation list: Write down 5–10 reasons for consuming less sugar – specific and measurable (better concentration at 3 PM, calmer skin, 2 cm less waist circumference, more restful sleep). Such implementation intentions enhance self-efficacy and reduce cravings; a 30-day program with goal setting and self-monitoring significantly lowered sugar intake and improved well-being and BMI ^[5].
- Smart sweet strategy: Use artificial sweeteners only as a transition and in moderation. Monitor digestion and sleep. Avoid "constant drinking" of heavily sweetened diet drinks to minimize potential microbiome and neurological effects from very high consumption ^[3][4]. Prioritize unsweetened beverages as the standard; sweeteners should remain a reserve, not background noise.
- Energy stabilization in daily life: Plan protein- and fiber-rich snacks (Skyr, nuts, berries) to buffer blood sugar spikes and sweet cravings. Combine meals with protein and vegetables, so that the shift away from liquid sugar does not lead to later binge eating. This behavior supports the sustainability of the intervention ^[5].
- Establish micro-habits: Define if-then plans: "If I go to the coffee machine, I will drink 200 ml of water first." "If the meeting ends, I will take 10 deep breaths instead of heading to the vending machine." Such plans bridge the gap between intention and behavior and have been central to successful reduction programs ^[5].

The next few years will clarify how strongly individual sweeteners affect specific microbiome signatures and neurological effects at high doses – and which groups of people are particularly sensitive ^[3][4]. In parallel, research into simple, scalable environmental interventions that promote water consumption is worthwhile; they could establish robust, low-sugar standards in cities and organizations, thereby broadly enhancing performance and metabolic health ^[1][2].