Reducing sugar intake can sometimes lead to temporary detox or withdrawal symptoms. Some examples of sugar withdrawal symptoms are cravings, headaches, bloating, and irritability.
Regularly eating or drinking too much added sugar can have adverse health effects, such as weight gain, increased risk of diabetes, heart disease, and cavities.
People may experience unpleasant symptoms when they initially cut sugar from their diets. These could include:
- cravings for sweet or high calorie foods
- headaches
- lack of energy
- muscle aches
- nausea
- bloating
- stomach cramps
- irritability or anxiety
- feeling down or depressed
Sugar addiction is a controversial topic, and more research on withdrawals is necessary.
Some symptoms associated with sugar detoxes may result from fluctuating blood sugar levels. When a person eats sugar, their body breaks it down into glucose, which the cells use for energy.
In most cases, consuming sugar causes an initial boost of energy followed by a rapid decrease in energy or a blood sugar “crash.”
Eating regularly and including more fiber in the diet can help avoid spikes and drops in blood sugar and decrease cravings.
Glucose is the primary and preferred fuel source for the brain and body.
However, many people can benefit from reducing their added sugar intake by instead choosing fruits and vegetables, which provide vitamins, minerals, fiber, and naturally occurring sugar for energy. Including fibrous, complex carbohydrates can help deter cravings and minimize sugar withdrawal.
People can increase their chances of success, reduce cravings, and minimize sugar withdrawal symptoms by using the following tips:
Avoid the following foods and drinks:
- Sugar-sweetened beverages: According to the
Centers for Disease Control and Prevention (CDC) , sodas, fruit juices, and energy drinks are the leading sources of added sugars. Instead, drink water and unsweetened coffee or tea. - Candies and sweets: These food items contain high quantities of added sugar. Try replacing them with fresh fruit.
- Baked goods: Cakes, cookies, and even certain types of bread contain added sugars. Avoid these refined carbohydrates as much as possible.
- Low fat foods: Foods advertised as low fat or fat-free often contain added sugars to offset the missing fat.
Combat cravings by:
- Eating more protein: Animal and plant-based protein sources
can help regulate appetite. - Snacking on fresh fruits: People who experience intense sugar cravings can satisfy their sweet tooth with a piece of fresh fruit. Unlike candy bars and cookies, fruits contain naturally occurring sugars and fiber.
- Relaxing and avoiding stress: Stress and heavy emotions can lead to emotional eating, including searching for dopamine highs with sugar.
People may want to see a doctor if their symptoms interfere with their ability to perform regular activities.
People should also seek medical attention if they experience symptoms of severe low blood sugar or hypoglycemia. These
- dizziness or lightheadedness
- confusion or trouble concentrating
- loss of balance
- irritability
- irregular heartbeat
- inability to eat or drink
- loss of consciousness
- seizures
How long will sugar withdrawal symptoms last?
Withdrawal symptoms may vary for each individual, with some finding symptoms may last a week and others for much longer. However, there is no scientific evidence to confirm this.
What happens to your face when you stop eating sugar?
Since excess sugar
People who want to eliminate sugar from their diets may experience cravings and changes in mood, which may resolve within a few days or weeks.
With a bit of planning, people can successfully cut out sugar while minimizing the symptoms of a sugar detox.
Eating protein and fiber, getting enough sleep, and staying hydrated can help people stay on track while their bodies adjust to a low-sugar diet.