What Happens When You Stop Eating Sugar? Know Benefits & Side Effects

Embarking on the adventure of sugar-free living is like stepping into a world of health wonders and unexpected twists. As you already know, sugar is a carbohydrate that provides energy to your body. However, too much carbohydrates can have adverse health effects, such as diabetes and obesity. 

But what can happen when you silence the alluring song of sugars and cut it from your diet? Indeed, cutting out or limiting added sugar has several benefits. You can increase your intake of nutrient-rich foods, manage your weight, and reduce your risk of diabetes and heart disease. However, if you cut or limit carbs, you might also feel an intense and out-of-control craving for sugar. 

Hence, this blog is your compendium of knowledge to support you as you navigate the ups and downs of a sugar-conscious life. You will discover the answer to the much-pondered question of what happens when you stop eating sugar. Further, you will learn the benefits of quitting sugar as well as the side effects to be aware of. Let’s get into the topic! 

Table Of Contents

1. What Happens When You Stop Eating Sugar?

2. What Are The Benefits Of Quitting Sugar?

3. Side Effects Of Quitting Sugar 

4. Why Does The Body Need Sugar?

5. The Final Say

6. FAQs

7. References  

What Happens When You Stop Eating Sugar?

You can benefit from the following good things when you stop consuming sugar:

Also Read: What Happens On Consuming Too Much Sugar?

What Are The Benefits Of Quitting Sugar?

When you start lowering sugar intake, you observe radical changes in your health and feel more energised and positive. You can also set this path for your long-lasting transformation. Out of the many, some of the main health benefits of quitting sugar are as follows:

1. Aids In Weight Management   

When you quit sugar, you will see changes in your weight. Eliminating sugar reduces calorie intake, addressing a key contributor to weight gain. It also mitigates insulin resistance, promoting efficient glucose utilisation and preventing fat storage. Further, sugar cessation enhances metabolic function by reducing liver fat accumulation and promoting adipose tissue health.

Additionally, it positively influences hormones like leptin and ghrelin, which regulate appetite. Lastly, the absence of sugar triggers the body to rely on stored fat for energy, fostering weight loss and improved body composition.

2. It Helps Regulate Blood Sugar Levels   

Insulin resistance occurs when the pancreas releases lots of insulin to keep up with extra sugar in your blood. This condition can lead to prediabetes and type 2 diabetes. Insulin sensitivity can be improved by reducing sugar intake, daily exercise, and by following a healthy diet. 

3. Improves Heart Health

Diets with less than 20% of total calories from sugar are also associated with high levels of triglycerides. Increased levels of triglycerides can boost your risk for heart disease. Even if you already have a healthy weight, reducing excess sugar intake can also lower cholesterol and triglyceride levels. This can also reduce your threat of cardiac disorders.

4. Improve Oral Health   

The breakdown of bacteria in your mouth by sugar can produce acid, which destroys the surface of teeth, resulting in dental cavities. Excess bacteria can also lead to infected gums, resulting in gum diseases.  Reducing the amount of excess sugar in your daily diet by up to 10% of your total calories can reduce your risk of developing cavities. 

5. May Lower Your Threat of Depression  

Whatever we eat affects our brain functions,  therefore impacting our mood. For instance, a lower threat of depression symptoms is associated with reducing the consumption of sugary food and beverages. 

When there is a limitation of sugar in the blood, our brain recognises this sign and influences the neurotransmitter functions, thus promoting better mood regulation and mental well-being. The elimination of sugar-induced inflammation also plays a role in supporting mental health.

6. Improves Skin Health and Reduces Acne 

Excess sugar means you might suffer increased production of sebum and inflammation. Acne also can occur because of excess sebum. By moderating insulin levels and mitigating inflammation, quitting sugar from the diet can address hormonal balance, subsequently curbing excessive sebum secretion. 

These combined effects exert profound influences on the skin's microenvironment, fostering a scientifically validated enhancement in overall skin condition.

7. Reduces Your Threat of Liver Diseases   

Excessive sugar also is linked with non-alcoholic fatty liver disease (NAFLD), and this type of liver disease is actually not related to alcohol. Excess fructose, particularly from sweetened drinks, reaches into the liver and is turned into fat through metabolism. Eventually, when too much excess fat is stored in the liver, you might develop NAFLD. However, reducing your excess sugar intake might help reduce your risk of developing liver disease.

Also Read: How To Detox Sugar From Your Body? 11 Tips And Benefits

Side Effects Of Quitting Sugar 

Now that you know what are the benefits of quitting sugar, you should also be aware stop eating sugar side effects and what to expect: 

1. Withdrawal Symptoms 

Sugar activates sweet taste receptors in the mouth, which eventually leads to the release of a neurotransmitter called dopamine in the brain. Dopamine can drive us to seek food, similar to junk food. The initial stages of sugar withdrawal trigger physiological adjustments, with headaches arising from altered neurotransmitter levels. Mood swings and fatigue may result from the body's reliance on sugar for quick energy, emphasising the necessity for gradual adaptation.

2. Intense Cravings 

Neurotransmitter imbalances during sugar cessation contribute to heightened cravings, particularly for sweets. The brain's reward system, accustomed to sugar-induced pleasure, seeks alternatives, making disciplined dietary transitions imperative for long-term success.

3. Digestive Changes 

Reduced sugar intake impacts gut microbiota, influencing bowel movements. The microbiome adapts to a lower sugar environment, affecting fermentation processes and potentially causing shifts in the frequency and consistency of stools. This underscores the interconnectedness of dietary habits and gastrointestinal function.

Also Read: Healthy Fats For Mental Health: How They Can Improve Your Mood? 

Why Does The Body Need Sugar?

The body requires sugar, specifically glucose, as a primary energy source for cellular functions. Glucose is essential for various physiological processes, including ATP (adenosine triphosphate) production through cellular respiration. The brain, in particular, heavily relies on glucose for optimal functioning. 

Sugars play a role in supporting the body's metabolic processes, aiding in the synthesis of essential biomolecules and providing a quick source of energy during intense physical activities. 

Refined sugar is frequently used in the food industry because it offers swift and effortless energy. However, it is devoid of vital nutrients such as vitamins and minerals. Sugar can enhance the taste, flavour, colour, and viscosity of various foods. Moreover, it prevents mould growth and serves as a means of preservation.

Also Read: Brown Sugar Vs. White Sugar 

While sugar is not inherently harmful, overindulgence can result in adversities. It has garnered a negative perception mainly due to its ubiquitous presence in nearly all our foods.

The Final Say

Now you know what happens when you stop eating sugar in a detailed way. But with any dietary change, sticking to it is key. However, being capable of getting through the first many difficult weeks is pivotal. Reducing your sugar for the long term may support a healthy weight, reduce your threat of depression, and reduce your threat of heart disease, among other health benefits. 

However, it is also important to acknowledge that sugar is not "bad"  but should be consumed in moderate quantities with a healthy diet and exercise. A limited quantity of added sugar each day is fine. 

Quitting sugar can be a transformative journey for your health and well-being. As discussed, the benefits of eliminating extra sugar from your diet are numerous. While it may be challenging initially, the long-term prices of a sugar-free lifestyle are well worth the effort. Decide to take control of your health today!

FAQs

1. How long does it take to detox from sugar?

It takes about 2 to 3 days to detox from sugar. You will know it happened because your cravings and energy will decrease, and you will crave healthy foods more than unhealthy ones.   

2. Is it good to stop eating sugar completely?

You do not need to cut added sugar out of your life fully. Different health institutions have different recommendations for the quantity of sugar you should limit yourself per day.

3. What happens if I stop eating sugar fully?   

Consumption of refined sugar leads to a  quick increase in the blood sugar level. Because of this, you may feel tired and inactive. But if you cut out sugar, your energy levels are more stable throughout the day, and that improves your overall energy. 

4. What happens if you stop eating sugar for 14 days?

If you stop your sugar intake for straight 14 days, you may see multiple positive changes in your skin. Your skin may feel firmer, more elastic, and appear more youthful than before.

5. What happens if you completely stop eating sugar?

Quitting sugar can lead to initial withdrawal symptoms such as headaches, but the long-term benefits include improved energy levels, potential weight loss, and better skin health due to reduced inflammation. Blood sugar control tends to improve, lowering the risk of type 2 diabetes.

References 

• Added Sugar | The Nutrition Source | Harvard T.H. Chan School of Public Health

• Sugar - Better Health Channel 

• Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: a microsimulation model

• Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding 

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