Sugar is a ubiquitous component in our diets, found naturally in many foods and added to numerous processed products. It plays a crucial role in providing energy for the body, as it is a primary source of glucose. However, excessive sugar consumption has been linked to various health concerns, including obesity, type 2 diabetes, and dental issues.
While sugar is an essential energy source, the modern diet often includes an abundance of added sugars, commonly found in sugary beverages, candies, and processed snacks. The overconsumption of these added sugars can lead to health problems and contribute to a range of metabolic disorders.
We spoke with Carly Hart, RDN, LN, to learn about what happens to your body when you stop consuming sugar. Hart pointed out that there’s a difference between natural sugars and added sugars, and it’s added sugars you want to minimize. She points out the numerous benefits of reducing added sugars, and the results range from improved cognitive function, decreased risk of developing heart disease, diabetes, excessive weight gain, decreased inflammation in the body, an improved immune system, improvement in energy throughout the day, and last but not least, clearing up of the skin. The benefits are endless!
Benefits Of Reducing Sugar
Hart starts by saying that "research shows a negative impact sugar has on the frontal cortex. [Cutting sugar out] can decrease risk of developing heart disease, diabetes, and excessive weight gain [and also] decreases inflammation in the body and [promotes] an improved immune system."
She continues that you may feel "improvements in energy throughout the day (we all have experienced sugar crashes!). Plus, clearing up of the skin; a high sugar diet can increase the development of pimples and blemishes on the skin."
There's also many internal things that happen inside of us which we may not sense or see on the outside when we consume sugar. "Sugar can wreak havoc on our appetite regulation as well. Foods high in added sugars are digested and absorbed rapidly in the body, causing an increase in hunger and often leading to overconsumption of food. Similar to caffeine withdrawals, individuals may experience side effects when first limiting added sugar in the diet. When sugar is consumed, it releases dopamine, which can stimulate the reward center of the brain. Some may experience headaches or high cravings for sugary type foods/beverages. After a couple days, this should resolve."
The Bottom Line
When it comes to eliminating sugar from your diet, she provides guidance on how to do so without experiencing withdrawal symptoms or setting unrealistic long-term goals.
"As a registered dietitian, I don't recommend cutting added sugar out of the diet cold turkey. This strategy typically doesn't work in the long-term. It is recommended to gradually cut back on added sugar over time. Start by becoming more mindful of foods and beverages in your diet that are the highest in added sugar," Hart highlights.
She recommends reducing intake of processed and highly-processed beverages first (e.g. coffees, sodas, and juices) and replacing them with healthier alternatives (such as water, black coffee, sparkling water, or tea). Her next suggestion is that as you focus on reducing added sugars in your diet, consider boosting your consumption of nutrient-rich foods like lean proteins, whole grains, fruits, vegetables, and healthy fats. Incorporating these nutrient-dense foods can support better appetite regulation and enhance feelings of satiety.
