The typical American consumes an average of 17 teaspoons of sugar daily, whereas the 2020–2025 Dietary Guidelines for Americans advise limiting added sugar intake to under 12 teaspoons. Excessive sugar consumption has been linked to major causes of mortality in the United States, including heart disease, specific cancers, and type 2 diabetes, among others. However, the critical point to remember is that it's the excess consumption that poses these health risks. Sugar can still be a part of a well-balanced diet, as glucose (also known as sugar) is the primary energy source for our brains. Health problems only emerge when sugar intake exceeds our actual needs.
Although it's practically impossible to completely eliminate all sugar from your diet, since carbohydrates in most foods ultimately convert to sugar for energy, it's prudent to concentrate on reducing your consumption of added sugars. It's important to note that added sugars are those not naturally occurring in whole foods, such as fruits and vegetables.
Danielle Crumble Smith, RDN, LDN, a dietitian affiliated with Top Nutrition Coaching, suggests that if you currently have a high-sugar diet, it's advisable to gradually reduce your sugar intake rather than abruptly eliminating it. This gradual approach can help you avoid the desire to quit abruptly due to the unpleasant withdrawal symptoms.
Some of the initial signs of sugar withdrawal may include:
- Headaches
- Cravings
- Mood swings
- Fatigue
- Dizziness
- Difficulty concentrating
If you opt for a cold-turkey approach to cut out sugar, it's important to be aware of these potential symptoms and not let them discourage you from making healthier lifestyle changes.
According to Smith, ensuring a well-balanced diet that includes sufficient protein, healthy fats, and fiber, staying adequately hydrated, and engaging in regular exercise can contribute to stabilizing blood sugar levels and reducing the discomfort associated with sugar withdrawal.
Once you successfully overcome the initial challenges, here's what can happen to your body when you eliminate sugar from your diet.
1) Your Blood Sugar and Metabolic Health Will Improve
To begin with, frequent and excessive sugar consumption can cause rapid spikes in your blood sugar levels, prompting the pancreas to release insulin. Insulin is a hormone responsible for regulating and lowering your blood glucose levels. You might be tempted to think that if your body manages the surplus sugar by producing insulin, there's no reason for concern, right?
However, it's not that simple. Persistent high sugar intake results in the excessive release of insulin in your body, potentially leading to a condition called insulin resistance. In insulin resistance, cells do not respond effectively to insulin and, as the name implies, become resistant to its effects. This condition significantly elevates your risk of developing type 2 diabetes, as explained by Smith.
"By eliminating sugar from your diet, your insulin levels become more stable, reducing the likelihood of developing insulin resistance and contributing to overall metabolic well-being," adds Smith.
2) Your Mood May Get Worse Before It Gets Better
When you initially remove sugar from your diet, you may experience irritability and moodiness. According to Smith, the initial "sugar high" can provide a temporary mood lift, but the subsequent drop in blood sugar can result in a mood crash, potentially amplifying feelings of anxiety.
Sugar not only affects your blood sugar levels but also has an impact on your brain's neurotransmitters. Smith explains that sugar consumption can influence dopamine levels, a neurotransmitter linked to pleasure and reward, and reducing sugar intake can temporarily disrupt this delicate balance.
As a result, eliminating sugar could potentially lead to withdrawal symptoms like irritability, anxiety, or mood fluctuations. If you plan to cut sugar from your diet, Smith recommends informing your friends in advance and scheduling enjoyable activities or spending time outdoors to naturally boost dopamine levels.
However, there is a positive aspect to this: once you overcome these withdrawal symptoms, you are likely to experience an improved mood.
Sugar has a notable impact on both the gut and the brain, which collectively affect your emotional well-being. Smith notes that the gut-brain axis is a communication network connecting the emotional and cognitive centers of the brain with functions in the digestive system. Excessive sugar consumption can disrupt gut health, and an unbalanced gut microbiota has been linked to feelings of depression.
In summary, maintaining more stable blood sugar levels and promoting a healthier gut can result in a more stable and improved mood.
3) You'll Lower Your Risk of Heart Disease
According to the CDC, heart disease ranks as the leading cause of premature death in the United States. Annette Snyder, MS, RD, CSOWM, LD, a dietitian associated with Top Nutrition Coaching, points out that consuming more than 20% of your daily calorie intake from added sugars has been linked to heart disease.
Snyder explains that in addition to cholesterol, your body produces a substance known as triglycerides, which are a type of "fluffy" blood fat that can contribute to blockages and various associated health issues. Triglycerides serve as a storage form for excess sugar, so reducing sugar intake can lead to lower triglyceride levels, which in turn supports the overall health of your heart.
4) You Might Lose Weight
It's well-established that eliminating your daily morning muffin and the post-dinner slice of tiramisu can contribute to weight loss.
"Sugary foods and beverages are calorie-dense but lack essential nutrients, and their low fiber content makes it easy to overindulge," notes Smith. Furthermore, Snyder adds, "Added sugars in drinks don't offer the same satisfaction as a proper meal, which means they may not feel like a substantial part of your diet."
When you remove sugar from your diet, you naturally reduce your overall calorie consumption. This reduction in calorie intake has the potential to lead to weight loss. Snyder explains that eliminating a daily soda habit alone can result in a weight loss of approximately ½ to 1 pound per week.
The benefits of cutting back on sugar extend beyond the surface. "A low-sugar diet can be especially effective in reducing visceral fat, a type of fat associated with an elevated risk of heart disease, diabetes, and specific cancers," highlights Smith.
Regular sugar consumption can also set off a cycle of fluctuating blood sugar levels, which can trigger cravings for more sugar. Smith further adds, "By reducing sugar intake, you stabilize blood sugar levels, naturally curbing cravings and making it easier to adhere to a balanced diet."
"Over time, reducing sugar can reduce the body's reliance on sugar for energy, promoting long-term dietary stability." Consequently, by eliminating sugar, you create more space in your diet for nutrient-rich whole foods, which can aid in achieving and sustaining a healthy weight.
5) You'll Decrease Your Inflammation Levels
Contrary to the attention-grabbing headlines you may have encountered, it's important to recognize that not all inflammation is detrimental. The real concern lies in chronic, or long-term, inflammation, which can have detrimental effects on your well-being.
Regularly consuming excessive amounts of sugar has been associated with elevated levels of inflammation throughout the body. This heightened inflammation can play a role in the onset of chronic diseases like heart disease, arthritis, and even specific types of cancer, as explained by Smith.
By reducing your sugar intake, you can mitigate the risk of chronic inflammation, potentially lowering your susceptibility to these persistent health conditions, according to Smith.
6) You'll Energy Will Take a Hit… At First
When you embark on the journey of cutting out sugary treats, it's quite common to experience feelings of fatigue or lethargy initially. This is because the body may initially struggle to generate energy without its daily sugar fix. Additionally, as Smith points out, high sugar intake often results in rapid energy spikes (sugar highs) followed by steep declines (sugar crashes). Therefore, by eliminating sugar from your diet, you can maintain more stable blood glucose levels.
"Stable blood sugar levels lead to fewer energy fluctuations, resulting in a more consistent and sustained energy level throughout the day," advises Smith.
Here's a pro tip: To help you overcome this initial withdrawal phase, it's beneficial to focus on consuming regular, well-balanced meals and staying adequately hydrated throughout the day.
7) Your Skin May Look Brighter
Sugar has inflammatory properties, and this inflammation can worsen skin conditions like acne. According to a 2022 systematic review in JAAD International, there is a significant association between a high-glycemic diet (one that causes high blood sugar) and acne, as indicated by multiple studies.
Furthermore, sugar isn't just linked to acne; it can also accelerate the aging of your skin. As Smith points out, "Sugar can contribute to premature skin aging through a process known as glycation, in which sugar molecules bind to proteins in the skin, resulting in reduced elasticity and the formation of wrinkles."
Reducing your sugar intake can have a positive impact on your skin's clarity and can slow down aging processes related to inflammation and glycation, says Smith.
8) Your Gut Health and Immunity Might Improve
Sugar isn't well-received by your gut. A high-sugar diet can disturb the equilibrium of gut bacteria, promoting the proliferation of harmful bacteria and yeasts like Candida, as explained by Smith.
Snyder emphasizes, "The gut's protective bacteria play a pivotal role in safeguarding our digestive system and serving as the first line of defense against intruders. When the integrity of the gut's barrier is compromised, it becomes easier for undesirable microorganisms to infiltrate, potentially increasing the frequency of illnesses."
Furthermore, this microbial imbalance can disrupt the processes of digestion and nutrient absorption, resulting in a range of digestive problems, as outlined in a 2022 study published in Clinical Gastroenterology and Hepatology. Smith adds, "By reducing sugar consumption, you foster a healthier equilibrium among gut microbiota, which is crucial for efficient digestion, optimal nutrient uptake, a robust immune system, and overall well-being."
9) You Might Sleep Better
There's a valid reason why your parents cautioned against indulging in sweets before bedtime. As Smith points out, "Sugar consumption can influence the production and regulation of hormones such as serotonin and melatonin, which play pivotal roles in controlling sleep."
In a 2016 study published in the Journal of Clinical Sleep Medicine, researchers discovered that individuals who consumed a high-sugar diet tended to experience restless and less restorative sleep. Smith explains, "A significant sugar intake can heighten the likelihood of nighttime awakenings. The body's efforts to stabilize blood sugar levels during sleep can disrupt the sleep cycle and lead to these nighttime interruptions."
If you're struggling with sleep difficulties, it may be worth evaluating your sugar intake and reducing it. Smith suggests that lower sugar consumption can enhance the quality of your sleep, resulting in more restful and rejuvenating rest. It can also contribute to the normalization of the production of sleep-regulating hormones, thereby promoting healthier sleep patterns.
10) You'll Enjoy Better Oral Health
Eliminating sugar from your diet is precisely what your dentist would recommend. Snyder explains, "There are bacteria present in your mouth, and when they encounter sugar, they produce an acid that can erode your tooth enamel." This not only heightens the likelihood of cavities but also increases the risk of gum disease.
Snyder further emphasizes, "Constantly exposing those bacteria to their preferred food source, which happens when you consume added sugars throughout the day, especially in sugary beverages, can be particularly detrimental."
By cutting out sugar, you can significantly reduce your susceptibility to cavities and gum disease, leading to an overall improvement in your oral health.