I’m a Dietitian and Here’s What Happens to Your Body When You Give Up Sugar

Several biological changes can happen when a person eliminates their added sugar intake. As a Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching, I'd know. Short-term, one may experience stabilized blood sugar levels, leading to improved energy. Long term, they may experience improved insulin sensitivity and reduced risk for diabetes and other chronic diseases. Other potential impacts include improved dental health, gut health, and weight management. Read on to see how it might affect—and benefit!—you.

1. Initial Physical Reactions

Shutterstock/Prostock-studio

When first eliminating added sugar intake, it’s possible for someone to experience cravings, irritability, and fatigue. However, these effects are likely temporary and it’s not far long until improved energy levels, better sleep, and improved mental and emotional health may be experienced. It is possible that someone may see a reduction in bloating, inflammation, and bowel habits due to a change in gut microbiota over time, according to research.

Related: I Lost Belly Fat With These 3 Easy Hacks You Can Do Today

2. Blood Sugar Levels

Shutterstock

When consumed, sugar raises blood sugar levels. However, when consumed with sources of fiber, protein, or fat, the speed at which blood sugar levels rise is less rapid. When we cut back or give up sugary foods, our blood sugar levels have a less dramatic rise and fall effect. When blood sugar levels stay more steady, we tend to have more consistent energy levels.

3. Energy Fluctuations

Shutterstock

Sugar provides a quick energy boost, but if eaten in the simple carbohydrate form (one without dietary fiber), it can lead to an energy crash as quickly as the energy boost came. Without these spikes and crashes in blood sugar levels (and energy), it’s likely someone will experience more stable and sustained energy throughout the day. To support sustained energy throughout the day, it’s recommended to eat at regular intervals and incorporate a variety of nutrients at meal times (i.e. lean protein, complex carbohydrate, fruit or vegetable, hydrating fluid).

4. Cravings and Withdrawal

Shutterstock/Stokkete

Sugar can be an addictive substance, making cravings for sugar and the potential for withdrawal symptoms from eliminating it overtime possible. After limiting or eliminating added sugar, it’s possible that a person’s taste buds may become more sensitive to natural flavors and sugars. Fruit may taste sweeter and the desire for foods with added sugar in them may decrease. When first looking to reduce added sugar intake, it can be helpful to consume regularly timed meals consisting of lean protein, healthy fats, and fibrous foods, staying hydrated, managing stress appropriately, and getting sufficient sleep.

Related: Pro Bodybuilder Shows Off Six-Pack and Shares 5 Ways to Get Yours

5. Weight Management

Shutterstock

While there’s no one nutrient or one food that “makes or breaks” weight or body composition changes, it is possible if someone limits or eliminates their sugar intake that they will lose or begin to maintain their weight. This is possible in the case that someone is over consuming sugar and thus over consuming total calories. In the case of an athlete, sugar can be beneficial for training and competition as carbohydrates (i.e. sugar) is the main substrate for energy but if sugar is over consumed for non-training purposes, it can lead to excess caloric intake, which can lead to unwanted weight gain.

6. Mental and Emotional Health

Shutterstock

Reducing or eliminating added sugar intake can have several impacts on mental and emotional health. Impacts may vary person to person but it’s possible that with the reduction of added sugar intake, an individual may experience a more stable mood, less anxiety, and a reduced risk for depression. Another may see improved cognitive function, better memory and mental clarity, and better sleep. It’s important to note that other factors can improve mental and emotional well-being too. Examples include a balanced and nutrient-dense diet, appropriate stress management, quality sleep, a supportive and loving community, and work-life balance.

7. Long-Term Health Benefits

Shutterstock

Eliminating or even reducing added sugar intake can have several long-term health benefits. Some of these include reduced risk for chronic diseases like heart disease, fatty liver, and diabetes. Other health benefits can include weight management, improved mental health, and stable energy levels. There are likely more benefits to reducing added sugar intake for those that over consume it already. Further, if a person decreases their added sugar intake, it’s likely they may implement more nutritious foods that will support their overall health and wellness.

8. Nutritional Balance

Shutterstock

To ensure one consumes a balanced diet, it’s recommended to implement a variety of foods throughout the week. The food groups one should aim to hit (depending on allergies, intolerances, and food preferences) include lean protein, whole grains, healthy fats, low-fat dairy, and fruits and vegetables. The more variety in food intake, likely the more variety in the overall nutrient profile of a person’s diet. I recommend people consume a variety of fruits and vegetables throughout the week, aiming for at least one fruit or vegetable from each color of the rainbow. (Ex: red apple, orange bell pepper, yellow tomato, green beans, blueberries, eggplant, white onion). If someone is looking to find healthy alternatives to sugary foods, I recommend eating foods that have natural sugars in them, like fruits, vegetables, and dairy products. A couple ideas include, Greek yogurt with berries, banana and peanut butter, and oatmeal with raisins and dried apricots.

Related: 20 Ways to Shrink Your Belly in 20 Days

9. Impact on Chronic Diseases

Shutterstock

Sugar is inflammatory and if eaten in excess over time, the inflammatory response can increase the risk for various chronic diseases, such as heart disease and diabetes. On the other hand, anti-inflammatory foods like fish, fruits and vegetables, nuts and seeds, olives, and avocados can work to reduce inflammation in the body, ultimately protecting us from an increased risk of chronic disease. The reduction of inflammatory sugar and the increase of these anti-inflammatory foods can work together to decrease our risk for chronic disease and enhance our overall health and wellness.

Jordan Hill is a Registered Dietitian and Certified Specialist in Sports Dietetics (CSSD) at Top Nutrition Coaching with over seven years of counseling experience.

Ever find yourself reaching for snacks constantly, feeling tired after meals, or struggling with unexplained weight gain? These could be your body's ways of saying you're consuming too much sugar. With rising concerns about sugar's impact on health, understanding these signals has never been more critical.

Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, helps thousands achieve their wellness goals through science-backed nutrition advice. Here are her expert tips on identifying signs of excessive sugar consumption combined with recent research findings.

You're Hungry Every Hour or Two

"Higher intakes of sugar cause blood glucose levels to spike and then quickly drop back down," Autumn explains. This rapid drop triggers hunger shortly after eating. If you constantly need backup snacks in your bag, excessive sugar might be the culprit.

Acne and Breakouts Appear Frequently

Recent studies have linked hyperinsulinemia (high blood insulin levels) to acne breakouts, Autumn notes. This condition isn't just caused by obvious sugars – refined carbohydrates like chips, pretzels, and pasta break down into simple sugars, triggering insulin spikes that can lead to skin issues.

Belly Fat Won't Budge

"High sugar intakes can cause insulin levels to skyrocket and cause fat storing to happen, especially around the belly," Autumn warns. This occurs because insulin not only prevents fat-burning but actively promotes fat storage when levels remain elevated.

Afternoon Sugar Cravings Hit Hard

Those 3 PM sugar cravings aren't random, according to Autumn. They're typically caused by blood sugar crashes from earlier sugar consumption, leading to cravings for more sugary or starchy foods to boost energy levels.

Persistent Thirst Despite Hydration

Constant thirst, even when drinking plenty of water, could indicate insulin resistance or pre-diabetes, Autumn cautions. This occurs when uncontrolled blood glucose levels cause increased urination, triggering persistent thirst.

Dark Skin Around Body Creases

Known as acanthosis nigricans, dark patches around the neck or armpits are serious signs of pre-diabetes or insulin resistance. "If you have this, make sure to check in with your doctor," Autumn strongly advises.

Frequent Bloating After Meals

"Bloating is typically a result of trapped gas within the intestines," Autumn explains. Sugar is highly fermentable by gut bacteria, especially fructose, which makes up half of table sugar and most of honey. Those with conditions like SIBO may be particularly sensitive.

You Get "Hangry" Often

The hunger-anger combination isn't just a mood issue. As Autumn describes, "During that dip in blood sugar, you're also going to experience mood swings," which can affect your relationships and daily interactions.

Multiple Skin Tags Appear

The presence of several skin tags could indicate insulin resistance or pre-diabetes. Autumn emphasizes the importance of medical consultation if you notice this symptom.

Weight Loss Seems Impossible

"Sugar is the number one driver of our storing hormone insulin," Autumn states. "When insulin is high, that fat-burning state is simply turned off," making weight loss extremely difficult regardless of diet and exercise.

The Science Behind Sugar's Impact

Research published in JAMA Internal Medicine reveals alarming cardiovascular risks from excess sugar. People consuming 17-21% of their calories from added sugar face a 38% higher risk of dying from cardiovascular disease compared to those limiting sugar to 8% of their calories. The Centers for Disease Control and Prevention (CDC) warns that excess sugar consumption can lead to insulin resistance, potentially resulting in type 2 diabetes, nerve damage, vision loss, and clogged arteries.

Know Your Limits: Daily Sugar Guidelines

The American Heart Association (AHA) provides clear daily sugar intake limits:

• Women: Maximum 100 calories (6 teaspoons/24 grams) of added sugar.
• Men: Maximum 150 calories (9 teaspoons/36 grams) of added sugar.

The CDC recommends keeping added sugars below 10% of your total daily calories for optimal health.

RELATED:Woman Drops 20 Pounds With 3 “Lazy” Habits That Actually Stuck

Simple Swaps for Better Health

Make these evidence-based changes to reduce your sugar intake:

• Replace flavored yogurt with plain Greek yogurt and fresh fruit (saves 15-20g sugar).
• Choose unsweetened coffee instead of sweetened lattes (saves 8-17g sugar).
• Switch from sugary cereals to oatmeal (saves 15-25g sugar per serving).

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Are you considering quitting sugar? Dr. LeGrand Peterson, ND, is a doctor and social media influencer who specializes in ADHD symptoms. In a recent viral video, he reveals that he ditched sugar for a month and experienced major health benefits as a result. “I decided to do no sugar for 30 days. And here's exactly what happened,” he says in the YouTube clip.

1. There Is Research That a Low Sugar Diet Improves ADHD

Shutterstock

He starts by explaining why he opted to do 30 days with no sugar. “I do have ADHD, and there is lots of research out there on how doing a low-sugar diet can help improve your ADHD. But definitely, there are a lot of benefits, not just ADHD, but also other health benefits that can help with it. And it's something I definitely recommend with a lot of my patients and clients and something that I wanna see if it actually benefits my own health as well as helping improve my ADHD,” he says in his video.

2. He Did Eat Fruit

Shutterstock

“Now, the biggest challenge that I had to deal with when just getting started of doing no sugar for 30 days, I decided that when it came down to the rules, I was still going to include fruits because I think fruits are healthy. But of course in moderation,” he says.

3. He Wanted to Lower His Blood Sugar

Shutterstock

He added that he also wanted to measure his energy and blood sugar levels, “which I probably suspected that my blood sugar levels were definitely really way off,” he says, revealing that they were at 116, “definitely nowhere close where I want to be because when you hit 126 and above, that's when you're getting close to the diabetic range. And if you're consistently getting 126 or above, you can be considered diabetic,” he says.

4. He Knew the First Week Would Be the Toughest

Shutterstock

“The first week I would say was probably the toughest for me because when you are doing something extreme where you're getting rid of all sugar, your body is going to go through a lot of different changes. Things are going to be changing chemically and the body's starting to detoxify,” he says.

5. Week One: He Experienced a Bad Headache and Cravings

Shutterstock

His symptoms included a bad headache. “Maybe I'm going through some withdrawals,” he says. He was also, “starting to have some cravings. It's only been a week, and there are so many things that have sugar in them; it's ridiculous. On top of having the headaches that I was experiencing, definitely the cravings are really high because your body's so used to those cravings of having high sugar and eliminating it altogether can make it very difficult.”

RELATED:Top 8 On-the-Go Protein Snacks That Burn Fat and Build Muscle

6. He Didn’t Noticed Any Benefits

Shutterstock

He admits that in the first week, he “didn't really see any benefits, I just saw a lot of the symptoms. But me knowing this and knowing that your body makes these changes, I knew that the first week I wouldn't see much benefits. Instead, I would probably have more symptoms that were making things worse before they actually got better.”

7. Week Two: His Brain Fog Improved, He Had More Energy, Less Headaches, and Less Cravings

Shutterstock

By the second week he “certainly started to see some changes where my brain fog was less,” he says. “I also started to have more energy. I didn't have headaches anymore, which is great because I commonly get a couple of headaches a week and I didn't have any headaches that week, which is awesome.” He said he felt like he “definitely was getting over the hardest part of doing no sugar for 30 days” but was still craving more sweets. “Like the cravings weren't going away just yet. I still had those cravings. And so I had to get really creative with the foods that I was consuming because everything has sugar in it, which is just ridiculous of how much sugar is in our food, especially here in America.”

8. He Also Cleaned Up His Diet

Shutterstock

“I certainly saw the difference by cleaning up my diet because it wasn't just about just getting rid of sugar, but also cleaning up my diet. I certainly saw those effects where I just felt healthier and I didn't feel so fatigued and just my over wellbeing just felt great,” he said.

RELATED:10-Minute Workout to Strengthen Your Core Even for Complete Beginners

9. Week Three: Improved Focus, Productivity, and Energy, Less Bloating

Shutterstock

“By the third week I really started noticing a lot of the benefits, especially my focus was really good. I tend to be more productive because I feel like the brain fog really can hinder me while I'm working. And then also I noticed that my energy was improving because I didn't feel bloated at all. I didn't feel all inflamed and just sluggish throughout the day,” he says. “There's definitely a lot of benefits that I was noticing when I wasn't doing any sugar within my diet.”

10. Week Four: A Clear Mind, Better Health

Shutterstock

“By the fourth week and beyond going up to 30 days, I certainly noticed not only was my health improving, but on top of my mind was really clear on top of that food started to be had more taste, had more flavor to it without having to put a bunch of sugar or salt and enhancers of any kind because this is something you notice when you do something like this,” he says.

11. His Body Detoxified and He Could Taste Food Better

Shutterstock

“Your body starts detoxifying, it starts getting rid of all the toxins in your body and you start noticing that your senses start to improve your taste, your sense of smell, your sight, all these things because as your body's cleaning your system out and it's resensitized all your different senses. And that's what I started to notice, especially when it came to just taste.”

12. His Blood Sugar Dropped

Shutterstock

“The big one was of course, checking my blood sugars at the end and these were my results of checking my blood sugars. Now remember they were 116 before,” he says, revealing that they dropped down to 106. “Those definitely have improved a lot.

RELATED:10 Superfoods to Boost Your Brain Function You Should Eat Every Day

13. He Will Now Eat Less Sugar

Shutterstock

“I definitely still have work to do,” he says at the end of the clip. “This is something I definitely need to be continuously implementing.” While he isn’t going to do no sugar at all, he will “definitely cut back on my sugar intake so I can improve my blood sugar levels where I get back to that 90 to 99 range.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.