It’s nearly impossible to stop eating sugar entirely because it’s found in almost everything, even fruits and vegetables. However, added sugars are really what you may want to stop eating or cut back on significantly.
“Unlike fruit and veggies, added sugars do not provide any nutritional benefits and are in fact empty calories,” Jennifer Nicole Bianchini, MS, RD, a functional dietitian and founder of Body to Soul Health, tells Parade. “If you focus on cutting back added sugars, you are decreasing risk of inflammation, insulin resistance and metabolic disease while promoting and supporting overall health.”
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If you’re someone who always needs a sweet treat, whether that’s a warm cookie or a slice of cake, then you may want to consider cutting back for the sake of your health.
Ahead, we spoke with registered dietitians about what happens when you stop eating sugar, even temporarily, and the benefits (and drawbacks) you may experience along the way.
What Happens When You Stop Eating Sugar: The Benefits
1. Better mood
Although it may not feel like it at first, over time if you stop eating sugar or even cutback consumption, you’ll likely notice an improvement in your mood.
“Excess sugar consumption causes blood sugar spikes and crashes which directly impact mood stability,” Bianchini says. “Also, sugar can cause imbalances in the gut and since the gut and brain are connected through the gut-brain axis, this can lead to an imbalance of neurotransmitters that are responsible for regulating mood.”
2. Decreased inflammation
Eating too many added sugars can contribute to inflammation throughout the body. “You can decrease the amount of inflammation in your body when you decrease the amount of added sugars you consume,” Connie Elick, MS, RD, a registered dietitian and instructor of plant-based culinary arts at the Institute of Culinary Education’s Los Angeles campus, tells Parade. “It is important to decrease inflammation because it can increase risk of chronic diseases such as cardiovascular disease, dementia, diabetes and cancer.”
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3. Improved energy levels
Do you ever find that right after eating sugar you experience a “sugar rush” and then crash shortly after? Well, eating too much sugar disrupts blood sugar balance, which has a direct correlation to energy levels.
“When sugar is consumed, it is absorbed very quickly in the bloodstream, leading to quick spikes followed by crashes that leave you feeling sluggish,” Bianchini says. “When you eliminate sugar, your energy levels become more stable throughout the day.”
4. Possible weight loss
You won’t automatically lose weight if you stop eating sugar, however, it may make it easier to stay in a calorie deficit.
“Added sugars are considered “empty calories,” meaning they have no nutrient value but have plenty of calories,” Elick says. “Therefore, when you cut out added sugars, you will be cutting down on calories that serve no nutritional value and may experience weight loss.”
Related: Ditching This Food Could Lead to 8 Pounds of Weight Loss
5. Better blood sugar levels
Cutting back on added sugars may also help to balance blood sugar levels when done consistently. “Added sugars can spike blood sugar levels, especially if they are not consumed with protein, healthy fats, or fiber that can help stabilize blood sugar levels,” Elick says.
Balanced blood sugar levels are important to help lower the risk of diabetes, and for those with diabetes, it can help them avoid the health risks of uncontrolled high blood sugar levels such as nerve damage, blindness, kidney damage and loss of fingers, toes and limbs.
6. Fewer cavities
If you find yourself with a lot of cavities when at the dentist, then part of it may be because of your sugar consumption. While sugar itself doesn’t cause cavities, it is what the harmful bacteria in your mouth feeds on, which causes tooth decay or cavities.
You may find that you have fewer cavities as a byproduct of stopping eating sugar since there will likely be less bad bacteria in your mouth.
Related: Why Am I Craving Sugar? What Your Body Is Trying To Tell You
What Happens When You Stop Eating Sugar: The Drawbacks
1. Possible withdrawal symptoms
Studies have shown that sugar acts as an addictive agent, eliciting neurobiological changes similar to those seen in drug addiction. With that in mind, if you decide to quit cold turkey, then you might experience some withdrawal symptoms.
“Since sugar can be addictive, it can be very challenging to eliminate fully and lead to withdrawal symptoms like fatigue, headaches and cravings,” Bianchini tells Parade. “The good news is these symptoms go away after about a week for most people.”
2. Potentially feeling restricted
If you’re used to having sugar often, whether that’s through coffee, snacks or dessert, then you may feel restricted if they cut it out.
“This may feel like a restriction and lead to binge eating,” Bianchini says. “Reducing sugar and practicing intuitive and balanced eating rather than eliminating it altogether may be a better approach for some.”
Related: ‘I Cut Out Sugar for a Week—Here’s What Happened’
Final Thoughts
It can be hard to stop eating sugar entirely, especially if you’ve become accustomed to incorporating it into your diet. That said, you really don’t need to completely cut out sugar to reap the benefits.
“Even small reductions in sugar intake can make a big difference,” Bianchini says. “Research shows that even modest reductions in sugar improve insulin sensitivity, reduce cravings over time, and decrease inflammation positively affecting our health. A more realistic goal is to focus on whole foods and allow occasional treats in moderation.”
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