There are two main types of sugar in the human diet: naturally occurring sugar and added sugar. You can consume sugar already found in foods like fruit and milk or added sugar in processed or prepared foods and drinks.
Deciding to cut back on your added sugar intake is no easy task. However, the benefits of cutting out sugar may include improved oral or heart health, weight reduction, and more.
It's also important to know that, though sugar isn't often considered a "healthy" food, eating it in moderation is fine. Keep reading to learn more.
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Technically, it would be healthy to cut out added sugars completely, but cutting out all sugar wouldn't be.
Removing sugar completely can eliminate some healthy food options from your diet. Though sugar can be added to foods and drinks, sugar also exists naturally in fruits, milk, and vegetables.
It's not necessary to eliminate your entire sugar intake. Instead, you'll want to eat added sugar in moderation: Added sugars should make up less than 10% of your daily calories. That can look like no more than:
- Six teaspoons, or 100 calories, of added sugar for women
- Nine teaspoons, or 150 calories, of added sugar for men
How Long Does It Take to Detox from Sugar?
There's not a lot of specific research about the length of time it would take to help your body get used to not having sugar. However, it may depend on how much you are used to consuming foods and drinks with added sugar.
For example, if you normally don't consume a lot of added sugar, you might be fine after a few days. If you're used to having added sugar in your diet more frequently, it may take longer for your body to adjust.
Effects of Not Eating Sugar for a Month
Like in the case of a sugar detox, the effects of eliminating sugar for a month would likely depend on an individual basis.
One possible effect could be lower energy levels if you cut out all sugar. Sugars are a carbohydrate, a macronutrient broken down to make glucose—the body's primary energy source.
Giving up sugar might affect your mood. When you eat sugar, your brain releases endorphins and dopamine—hormones that make you feel good in the moment. If you're used to feeling that way due to sugar intake, it's possible that it could negatively impact your emotions.
Some people may try to stop eating sugar on the spot. By not doing it gradually, they might find it challenging not to consume foods or drinks with added sugar later.
If you decide to cut back on added sugar, there are a few benefits. Talk with a registered dietitian first for guidance and more information about this approach.
Staying below the recommended daily amounts for added sugar is unlikely to cause weight gain. However, research has shown that diets high in added sugar are associated with obesity.
In particular, diets high in added sugar are linked to belly fat. Also known as visceral fat, belly fat wraps around your abdominal organs. It is related to chronic diseases, including diabetes and heart disease.
For your long-term health, limit sugar-sweetened foods and beverages. Choose options low in added sugar, such as sparkling water, fruits, and vegetables. This can help you manage your weight and reduce belly fat.
2. Helps Regulate Your Blood Sugar
Insulin resistance happens when the pancreas releases lots of the hormone insulin to keep up with excess sugar in your bloodstream. It can lead to prediabetes and type 2 diabetes. Several studies have found that people who frequently consume sugar-sweetened beverages have an increased risk of developing type 2 diabetes.
Reducing added sugar intake, exercising, and following a healthy diet can improve insulin sensitivity. Insulin-sensitive cells require less insulin to absorb blood sugar. This can help regulate your blood sugar levels and decrease your risk for diabetes.
Added sugars are both indirectly and directly linked to heart disease. Diets with greater than 20% of total calories from added sugars are associated with high levels of triglycerides, a type of blood fat. Elevated triglycerides can boost your risk for heart disease.
Even if you are already at a healthy weight, reducing your added sugar intake can help keep your blood pressure, cholesterol, and triglycerides at healthy levels. This can also decrease your risk for heart disease.
4. Improves Your Oral Health
Sugar breakdown by bacteria in your mouth can produce an acid that destroys the surface of teeth, causing dental cavities. Too much bacteria can also lead to infected or inflamed gums, resulting in gum disease.
Reducing the amount of added sugar in your diet to less than 10% of your total calories each day can reduce your risk of developing cavities.
Regardless of your sugar intake, you should practice good oral hygiene by:
- Brushing your teeth twice daily with a fluoride toothpaste
- Flossing daily
- Visiting a dentist at least once a year
What we eat may affect how our brain functions, thus impacting our mood. For example, a lower risk of depressive symptoms is associated with eating foods like fresh fruits and vegetables and whole grains.
Several studies have also suggested that sugary beverages are linked to a higher risk of depressive symptoms and depression. However, other studies have found no relationship between sugar intake and depression risk. More research is needed to examine how sugar can affect your mood.
6. May Reduce Acne and Improve Skin Health
Too much sugar means you can experience body-wide inflammation and increased production of sebum, an oily skin substance. Acne can be the result of too much sebum.
Cutting back on added sugar might also help slow your skin from aging. Sugar and grilled, fried, or roasted foods might contain more substances that react with the collagen and elastic fibers in your skin.
Studies show excessive added sugar is linked to non-alcoholic fatty liver disease (NAFLD). This type of liver disease is unrelated to:
- Alcohol
- Heavy metal poisoning
- A viral infection
It's your liver's job to break down fructose, a type of added sugar. Excess fructose—particularly from sweetened beverages—that reaches the liver is turned into fat. Eventually, when too much fat is stored in the liver, you can develop NAFLD.
However, reducing your added sugar intake can help reduce your risk for liver disease.
A Quick Review
Reducing your sugar intake may support a healthy weight, decrease your risk of depression, and reduce your risk of heart disease, among other health benefits.
The good news is that you don't necessarily have to quit sugar completely. A limited amount of added sugar each day is fine. Talk to a healthcare provider about ways to manage your sugar consumption, especially if you have a specific health condition related to blood sugar or are at risk of developing one.
