As a dietitian, I’m the first to tell you that too much of anything (especially sweets) isn’t exactly your body’s best friend. The guidelines are clear—limit added sugar, keep it under control, yada yada. But here’s the thing about the sweet stuff…it’s delicious. Like, really, really good. We’re talking cake-at-a-birthday-party good. Or that first bite of a chocolate chip cookie still warm from the oven good. You get the point. I preach moderation, sure, but recently something happened that made me face the sweet stuff head-on, to figure out what happens to your body when you stop eating sugar. So I cut out added sugar for a week, and put my money where my mouth (and sweet tooth) is.
Giving up sugar for a period of time seemed like a manageable challenge. After all, I don’t even have much of a sweet tooth—or so I thought. As soon as I decided to part ways with added sugar, I quickly realized that my mission was more complicated than I’d anticipated. Foods I’d always considered healthy, like my go-to Greek yogurt or the delightful splash of sugar-added “natural” creamer in my morning coffee, were suddenly off-limits due to their added sugar content. Even my go-to bread had some added sugar baked into the mix! I gave Greek yogurt the boot, begrudgingly swapped out coffee creamer for plain milk, and avoided anything with an ingredient list that included “sugar,” “corn syrup,” or its many aliases. Of course, I didn’t count the touch of honey in my salad dressings… because c’mon, I had to draw the line somewhere! After a couple of tough days, though, something surprising happened—I stopped missing sweets. Here’s what I learned about myself, sugar, and the impact this tiny ingredient has on our bodies.
What is sugar addiction?
You’ve likely heard the buzzword “sugar addiction” thrown around. But is it real? Well, in some ways, yes. Sugar has been shown to activate the brain’s reward center, releasing dopamine, a chemical that makes you feel good. When we consume excessive sugar regularly, our brains may learn to crave it for that pleasurable dopamine hit. That’s why you might find yourself reaching for a handful of candy even when you’re not genuinely hungry.
However, sugar by itself is not inherently evil. According to the American Heart Association, sugar can be enjoyed in moderation. The problem arises when we overconsume it, which can contribute to concerns such as weight gain, inflammation, dental health issues, and a higher risk of chronic diseases like type 2 diabetes or heart disease.
What happens when you stop eating sugar?
OK, I committed to giving up all added sugar for a week. And I will admit, the first few days were a little rough. I felt a touch irritable, occasionally sluggish, and maybe even a little foggy-headed. I also felt an overall feeling of being out of sorts, likely because my routine was tweaked.
Experiencing these feelings didn’t come as a surprise, though, because the body needs time to adjust to functioning without the quick energy boost that sugar provides. And I think I was eating less because I was avoiding foods that I may normally grab-and-go in the morning, like a pre-made overnight oats cup or a high-protein granola bar. So, was it the lack of sugar or the consumption of fewer calories that caused this feeling?
Then the magic happened. By around day three or four, my energy levels began to stabilize. I slept better at night, felt more alert during the day, and even noticed my desire for sweets softened. I didn’t notice any physical changes in my body, though—perhaps because I am not a huge sugar consumer and my “experiment” only lasted a week, which may not have been enough time for the sugar-free diet to have a profound impact on my skin, bloat, or other physical factors.
I did find simple swaps for my added-sugar foods, like including mashed fruit in my oats when I couldn’t have added sugar in there, so I do think that helped. It was fascinating to realize how quickly my body responded to the absence of added sugar. The impact wasn’t profound, but it was enough to show me the benefits of limiting sugar intake.
Alternatives to sugar
Cutting out added sugar didn’t mean giving up sweet-tasting food. There are plenty of substitutes out there that can add sweetness to dishes without the same glycemic results. For example, I found that a ripe banana blended into my oatmeal provided all the sweetness I needed…no brown sugar necessary. Cinnamon, vanilla, and almond extract also became my best friends when I needed a coffee fix. Alternatives like stevia and Monk fruit help satisfy a sweet craving, too, and thankfully, there are many foods out there that lean on these ingredients.
That said, there’s ongoing debate about the health impacts of sugar substitutes. Some studies suggest potential benefits, such as that they don’t cause sudden spikes in blood sugar levels, making them useful for blood sugar management, while others raise concerns about possible long-term effects, like having a negative impact on the gut microbiome. Still, it’s important not to outright villainize sugar substitutes, especially when considering the well-documented downsides of excess added sugar. Moderation and variety seem to be key. Using natural options like fruits, and occasionally turning to stevia or Monk fruit, helped me strike a balance without feeling deprived.
How much sugar is healthy?
Here’s where we need to make peace with sugar. According to the Dietary Guidelines for Americans, added sugar should ideally make up no more than 10% of generally healthy adults’ daily calorie intake. For women, this translates to about 6 teaspoons (25 grams) of sugar per day, and for men, it’s 9 teaspoons (36 grams). These numbers may sound small, but they allow room for enjoying that occasional treat or sweetening your coffee when needed. Sugar is part of life’s pleasures, and, in moderation, it can absolutely be incorporated into a healthy diet. Of course, you don’t HAVE to consume that much every day.
It’s also important to remember that carbohydrates, which break down into sugar (glucose) in the body, are essential for energy. Natural sugars found in fruits and dairy serve a nutritional purpose, providing fiber, vitamins, and minerals, making them an important and healthy part of your diet.
However, the body may not always differentiate between natural and added sugars, especially in people with insulin resistance. Experts emphasize that while natural sugars in foods like fruit and dairy are not considered the same as added sugars found in candies, sodas, and other processed treats, it’s essential to consume all sugars in moderation and understand their impact on overall health.
How sugar cravings develop
Ever wondered why you always seem to have room for dessert, no matter how full you feel? There’s actually a term for this phenomenon called “dessert stomach.” Research suggests that sugary treats activate the brain’s reward center, which helps override signals from your digestive system that tell you you’re full. This explains why a slice of cake can seem appealing even after a huge dinner. For our ancestors, our “dessert stomach” signaled safety and provided quick energy, which was crucial for survival. Today, however, with sugary treats readily available, these cravings don’t necessarily mean we NEED the sweets our brain is telling us we need. Understanding this may help some people limit their sugar intake, especially after meals.
Another culprit is conditioning. If you’ve consistently had a cookie with your coffee or a treat after dinner, your brain begins to associate those events with sugar. It becomes a behavioral habit, and breaking it takes some effort, at least at first. The good news is that while sugar’s rewarding taste might seem addictive, research suggests it’s not the same as the way addiction works for drugs.
Finally, sugar is often linked to feelings of joy and comfort. Sometimes, sugar cravings have less to do with physical hunger and more to do with emotions. Feeling bored, lonely, or stressed? These emotions can trigger a desire for sweet treats as a form of self-soothing. Some data shows that high intake of added sugars was linked to greater depressive symptoms, with this connection being influenced by factors like difficulty controlling cravings and emotional eating patterns. Identifying and addressing underlying emotions may help break this cycle and reduce reliance on sugar for comfort.
Does fruit count as sugar?
When it comes to sugar, I don’t count fruit or 100% fruit juice as sources of added sugar, and here’s why. Whole fruits are packed with fiber, vitamins, and antioxidants that are incredibly beneficial for your body. The natural sugars found in fruit are digested more slowly due to the fiber content, helping to balance blood sugar levels. Similarly, 100% fruit juice, while lacking the fiber of whole fruit, still provides the nutrients and natural energy from the fruit it’s made from. Unlike ultra-processed sugary snacks, fruit isn’t just about the sugar; it’s a whole food that contributes to overall health and well-being. That being said, the body may still react to the sugar in fruit by raising blood sugar levels, so those with insulin resistance should consume these foods with caution.
How long should you give up sugar?
Giving up sugar doesn’t have to last forever. In fact, giving up sugar altogether may not even be necessary. While some people choose to give it up entirely as a lifestyle, the key takeaway for most of us is moderation.
Some added sugar may actually be A-OK, especially if it helps incorporate more nutrient-dense foods into your diet. I was surprised, and truthfully quite disappointed, to realize that by accepting this challenge, I couldn’t enjoy some foods I consider nutritious. For instance, my favorite yogurt, which contains a bit of added sugar, was off-limits. The same went for my tea, which I love to sweeten with a touch of honey, and even my wholesome granola that pairs perfectly with fresh fruit. Other examples included my homemade pasta sauce, which has a small amount of sugar to balance the acidity, and my favorite whole-grain bread that uses sugar for fermentation. And when I was traveling for work during my sugar-free week, I skipped my favorite Farmer’s Fridge chia pudding because it contains 13 grams of sugar per serving. Felt a little silly to me.
This experience reminded me that context truly matters. While it’s a good idea to be mindful of how much sugar you’re consuming, it’s just as important to pay attention to the overall quality and nutritional value of the food you’re eating.
Ultimately, the goal isn’t to vilify sugar; it’s to enjoy it in harmony with a balanced diet. And while giving it up taught me how pervasive added sugar is in our food system, it also showed me that life without it isn’t as hard as it seems. With some creativity and mindfulness, I could enjoy delicious meals sans added sugar. But let’s be real…I’m not about to live a life without chocolate chip cookies. Sure, I learned a lot during this sugar-free adventure, but I’m not a superhero. Balance is key, and sometimes that balance tips toward a brownie. Or *gasp* a salad dressing made with a touch of sugar. No regrets.
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