We all know that sugar is delicious. It has been prized by humans for centuries. Children even have a preference for sweet foods over sour because, historically, sour indicated potential poison whereas sweet did not. Sugar has even been used as currency in some parts of the world. The thing is, sugar is not all bad. Fruits, honey, and many other natural sources of sugar come with many benefits. Since we industrialized sugar, however, processing it and then adding it in large quantities to nearly everything, things have taken a turn. The amount of sugar the average person consumes today is astonishing, and the effects it is having on our health are equally as staggering. So what would happen if you just quit sugar? I mean stop eating sugar basically altogether? This is what you can expect.
Understanding Sugar
Before we get into what would happen if you stop eating sugar, we should probably clarify a bit more about what sugar is. There are plenty of different types of sugar. Different forms of sugars include glucose, fructose, sucrose, and lactose. Glucose is found in fruits and vegetables, and we also produce glucose in our own bodies. Fructose is found in fruits, and lactose is found in milk. Sucrose is also found naturally in a variety of fruits and vegetables, but it is also found and processed from sugar cane and beets. This is where we get the majority of the sugar we use to make what’s known as ‘refined sugar’. It is here, in the form of added sugars, found in processed foods, where most people get their sugar intake.
The Dietary Guidelines for Americans recommend limiting added sugars but not natural sugars found in fruits, vegetables, and dairy as they offer essential nutrients. Added sugars can be listed on ingredients lists in many forms. One of the most infamous of these are HFCS – aka high fructose corn syrup. While it is difficult to consume too much sugar in the form of eating fruits and vegetables, it is very easy to do so in the form of added sugars. Just one soda and you’ve reached the limit, or even many foods that masquerade as ‘healthy’, such granola and breakfast cereals, or even things like smoothies, salad dressings, and more.
Role of Carbohydrates
Sugar is not 100% bad, as already stated. In fact, we need sugar in order to survive. It’s so important that we even make it inside our own bodies. These are called carbohydrates. Carbohydrates are sugars that our bodies break down into glucose for energy. It’s important to differentiate between added sugars and the natural sugars present in carbohydrates like fruits and whole grains. As already stated, it is the excessive amount of added sugars that are causing our health problems, not the ones found naturally in plants.
Effects of Cutting Out Sugar
When we say cutting out sugar, this statement does not mean to avoid foods that are good for you and contain naturally occurring sugars. These are things like fruits and vegetables, of course, but also other products, such as the sugars that naturally occur in dairy and grains. Bread, for example, will have a small amount of natural sugar present. Industrial bread, however, will have a shocking amount of added sugars, among other things. It is the removal of these added sugars from your diet that we are focusing on.
Benefits of Stopping Eating (Added) Sugar
I will say it again so it doesn’t get misconstrued: We are talking about added sugars, not natural. Yes, continue to eat strawberries, apples, carrots, beets, sweet potatoes, and the rest. Stop eating processed foods and drinks that are loaded with unnecessary added sugars. When you do, you will notice a few things begin to happen to your body:
Weight Management
Sugar has a lot of calories, about 4 per gram. Cutting out added sugars can help reduce calorie intake, aiding weight loss. Simply by cutting out processed foods with added sugar and replacing them with whole foods will do wonders for your health and your weight management.
Read More: 10 Habits for Maintaining a Leaner Body and Lower Fat
Lower Heart Disease Risk
Heart disease is one of the number one killers in the USA. One of the reasons for this is the typical high-sugar American diet. Limiting sugary drinks can improve cholesterol levels and lower the risk of heart disease.
Diabetes Management
Added sugars are not good for people with diabetes. They can cause blood sugar levels to very quickly become unstable. For individuals with prediabetes or diabetes, reducing added sugar can help in managing blood sugar levels.
Read More: Is It Possible to Have Diabetes Without Realizing? Key Symptoms to Watch For
Nutrient-Rich Diet
If you’re cutting out processed food products with added sugars, you’ve got to replace those foods with something. Ideally, this will be healthy, natural, whole foods. Cutting out added sugars can lead to better food choices, increasing nutrient intake from whole foods.
Reduced Tooth Decay Risk
Sugar is not good for your teeth. It allows bacteria to grow and thrive in the mouth and gums and leads to cavities. Limiting sugar intake helps prevent tooth decay and related oral health issues.
Improved skin
Ever noticed that the day after (or even a few hours later) you eat something really sweet, you suddenly have a new pimple or a breakout? Acne bacteria love sugar, they need it to thrive. If you can’t figure out why your acne won’t go away, even long after puberty has ended, check your sugar consumption. That could be the reason why.
Risks of Eliminating Sugar
Sugar should not be viewed as the enemy. As already mentioned, we do need sugar to live. There are also plenty of incredibly healthy foods that naturally contain sugar, mainly important, nutrient-rich fruits and vegetables. Additionally, you should take things slowly, particularly if your diet has traditionally been quite high in sugar. Going on a sugar detox by completely cutting it out altogether may lead to intense cravings and low blood sugar symptoms that can impact cognitive function and mood. Instead, take it slow, and follow this guide to ease your way out of sugar addiction.
Navigating a Sugar Detox
Removing the sugar from your diet is no easy feat, especially if you have grown up with a lot of sugar. The issue is that there are so many products that have added sugar that we often don’t even realize it. I’m not just talking about the obvious things, like sodas, candies, and baked goods. I’m talking about sandwich bread, soups, sauces, dressings, cereals, yogurts, and more. We are so conditioned to a certain level of sweetness that we don’t even consider things that have a natural amount of sugar sweet anymore. This is what makes stopping eating sugar so difficult – we need to de-condition our palette to sugar. Instead of cutting yourself off cold turkey or even focusing on eliminating sugar from your diet at all, try these instead:
Change Your Mindset
The goal isn’t to focus on not eating sugar. Rather, it is to focus on eating whole, natural foods that don’t come from boxes and packages. Shift your focus towards consistent, balanced meals rather than strict sugar elimination. Stop eating processed foods and start cooking more. If you don’t know where to start, there are plenty of free resources for cooking healthy meals that can be of assistance. Check out places like YouTube and Pinterest for simple, inexpensive, healthy meals.
Focus on Balanced Meals
To go off of that last point, ensure your meals contain a mix of carbs, protein, and fat to fuel your body. When your body is well fed, you won’t have cravings. Being ‘well fed’ refers to a number of things: First of all, you have enough food, period. Hyper calorie-restrictive diets be gone. The second is that what you are eating has the right balance of macro nutrients you need for your activity level. This is referring to your carb vs protein vs fat intake. Finally, the micronutrient profile of your diet is enough to meet your needs. If you are unable to get enough of certain nutrients from diet alone, you can speak to a dietitian about supplementation.
Have an Arsenal of Snacks
No matter how balanced you go, cravings will still sometimes strike. Choose high-fiber, low-sugar snacks to curb cravings. Fruits, veggies, and hummus, plain yogurt with a no-added-sugar muesli – whatever you like best. Do avoid purchasing products that are “low” or “ no-sugar” but contain sugar alcohols and artificial sweeteners, as these will likely make your cravings worse.
Read More: 6 Ways Fasting May Benefit You: Blood Sugar, Weight Loss & More
Try Intuitive Eating
Allowing yourself to indulge occasionally can improve your relationship with food. Remember, sugar and food are not the enemy. It is okay and actually good for you to have cookies during the holidays, eat cake on your birthday, and get ice cream on a hot, summer day. As long as these indulgences stay occasional treats and do not become habitual, you will be alright.
The Bottom Line
While cutting out sugar can have numerous health benefits, it’s essential to strike a balance and not completely eliminate carbohydrates, which are vital for energy. There are many foods with naturally occurring sugars that add so much to your health. It is also okay to indulge every once in a while – you are human, and occasional treats have been part of our existence since the beginning of time. By making informed food choices and adopting a flexible approach to sugar intake, you can effectively manage your health while still enjoying the foods you love.
Read More: 10+ Foods to Help Lower Your Blood Sugar