Six teaspoons of added sugar per day is suggested for women and nine for men, but the average American consumes 20. Sugar detoxes are used to reduce sugar intake. To clarify, not all sugar is bad. Many vegetables, fruits, cereals, and dairy contain it naturally. But health problems develop when most of our sugar comes from added sugars in cookies, cakes, bread, plant-based milk, sauces, and more. Thus, a sugar detox may help you cut out on added sugar and eat more nutritiously. Know this before starting a sugar detox.

Sugar detox, what is it?

A sugar detox involves cutting off added sugar for at least a week and up to a month to cut back on sugar, quell cravings, and enhance health. Sugar detoxes have no hard and fast rules, but you should focus on cutting out added sugars from your diet, which means avoiding sugary sodas, most desserts, processed foods, and even ketchup, which has four grammes of sugar per tablespoon.

“There's now lots of emerging research that too much sugar can lead to heart disease, cancer, and inflammation,” says New York University adjunct nutrition and food studies professor Lisa Young, RDN. “So while you might not see the results of cutting out added sugar tomorrow, over time, it's a very big positive for your health.”

A 2017 study found that cutting added sugar intake by 20% for 20 years would reduce type 2 diabetes and heart disease by 20 and 10 per 100,000, respectively. These effects enhanced with reduced additional sugar.

Sugar detoxes help you rethink your relationship with sugar over time, unlike short-term detoxes. That may mean eliminating added sugar forever or reintroducing it in tiny amounts after detox. Over time, cutting additional sugar can improve your health.

Benefits of Quitting Sugar

It helps metabolic health and weight loss. Cutting sugar improves insulin sensitivity, lowers type 2 diabetes risk, and slims the waistline—a win-win! There's more! Leaving sugar behind can also improve heart health and cardiovascular risk factors.

Sugar reduction can improve mood and energy levels. We also benefit from better sleep and physical performance, making our lives more joyful. Quitting sugar helps prevent tooth damage and skin problems. Reduced sugar lets us enjoy the true flavours of our food. Quitting sugar can lead to a healthier, better, and more balanced existence.

Benefits of sugar detox

• Cut calories to lose weight
• Reduce sugar cravings
• Reduce diabetes and heart disease risk.
• Reduce cavities, tooth discolouration, and poor breath.

Additionally, your sweet tooth may affect your heart: A 2014 study indicated that those who ate 17% to 21% of their daily calories from added sugar had a 38% higher risk of heart disease than those who ate 8%.

Understanding sugar withdrawal

Getting rid of sugar is harder than it looks. After a few days of detox, many people experience sugar cravings and withdrawal symptoms, comparable to nicotine withdrawal. “Sugar releases dopamine and opioids in the brain, which are addictive,” says board-certified neurologist and Centre for Healing Neurology founder Ilene Ruhoy, MD. To compensate for additional neurotransmitters, brain receptors are rewired. Thus, reducing sugar may cause withdrawal symptoms since your brain desires opioids and dopamine.

Some sugar withdrawal symptoms are:

• Headaches
• Dizziness
• Irritability

Sugar withdrawal symptoms can last a few days to a week, but you can manage them.

7 sugar detox tips

Certain foods can reduce sugar cravings and make quitting additional sugars easier. Tips to curb sugar cravings:

1. Breakfast

Breakfast with proteins, complex carbohydrates, fiber-rich foods, and healthy fats can balance blood sugar and reduce sugar cravings.

2. Start small.

If stopping cold turkey is too hard, progressively cut extra sugar before quitting. “There's nothing wrong with having a couple of teaspoons of added sugar a day if you stop there,” he says.

3. Eat more healthy fats

Good fats from nuts and seafood can lessen sugar cravings. Add some natural (no sugar) nut butter or avocado to your lunch.

4. Add protein

Protein fills you up and lowers hunger. A tiny 2017 type two diabetes trial found a low carbohydrate, high fibre, fat, and protein diet enhanced satiety and lowered sugar cravings.

5. Fruit snack

Watermelon, cherries, and bananas have natural sugars that can satisfy your sweet taste. “Opt for foods like fruit that will give you sweetness with fibre to keep your blood sugar steady,” he explains.

6. Switch drinks

Fruit drinks and other packaged drinks can sneak sugar in. Instead of soda and lemonade, try club soda, unsweetened tea, or water.

7. Hydrate.

Dehydration can increase sugar cravings, so drink 3.7 litres for men and 2.7 for women daily.

Insider takeaway

If you're addicted to sugar, a sugar detox may help you curb your cravings and adopt healthy eating habits. To manage withdrawal symptoms like headaches and irritability, eat more protein, healthy fats, fruit, fibre, and water if you detox.

Knowing If You Need a Sugar Detox

Pay attention to your body's cues to determine if you need a sugar detox. First, check your energy. For those who struggle to concentrate or have mental fog, a sugar detox can help regulate energy and mood.

Weight increase, especially abdominal weight gain, may suggest poor sugar control. High sugar intake can cause acne and uneven skin tone. Take stomach discomfort into account. A sugar detox may help bloating, gas, and irregular bowel movements. Another sign is sugar cravings. Your taste buds may have adapted to too much sugar if you crave sweets or feel your tolerance has risen. This suggests a sugar detox may help.

Foods to Avoid During a Sugar Detox

During a sugar detox, stock your pantry with nutrient-rich vegetables. Their fibre and water content will meet your need without filling you up.

The most crucial rule for all meals is “produce and protein are musts.” When eaten with fiber-rich fruits and vegetables, proteins including tempeh, shellfish, fish, chicken, beans/lentils, eggs, and nuts/seeds will fill you up and maintain blood sugar levels.

Healthy fats are good. Low-fat and non-fat food are overrated. Eating enough healthy fats like nuts and seeds, avocado, extra virgin olive oil, and omega-3 fatty fish helps satisfy cravings and stabilise blood sugar, helping you detox from sugar.

Only ingest dairy products without sugar if you can. Lactose is milk sugar in dairy products. You'll notice additional sugar in flavoured yoghurts, so read the labels and try dairy products in their original form.

Diet sweeteners contradict dieting. Impressive marketing should not capture you. Always look for saccharin, aspartame, sucralose, and rebiana in the ingredients. They won't lower waistline because they're diet sweeteners. Contrary research suggest these may induce metabolic issues, obesity, and diabetes.

Avoid liquid sugar. Sodas and smoothies are typically promoted as healthy, yet they raise blood sugar and harm the body. Take them from your shopping list. Soda addicts can try Hint Water and Hint Fizz, which tastes great, has no sugar or diet sweeteners, and is authentic.

FAQs about Sugar Detox

It takes how long to detox from sugar?
Your body needs 2–3 weeks to adjust to sugar detox.

Can I Eat Fruit on a Sugar Detox?
Fruit is okay while detoxing from sugar. All fruits and vegetables (vegetables have less sugar than fruits) have the right quantity of sugar.

Can Sugar Detoxers Drink Alcohol?
You must avoid alcohol throughout any detox to help your liver.