Sugar Detox
Giving up sugar can take determination and even a bit of initial discomfort - but once the clouds of withdrawal start to part, a new feeling of wellbeing is likely to emerge…
Do I Really Have To?
Sugar is naturally present in a lot of the fruits and vegetables that are good for us - so why in the world would we want to give it up?
Well, natural sugar in whole foods is different to added sugar found in processed foods as the former is typically accompanied by fibre, which helps balance our levels of insulin. Insulin is a hormone that regulates blood sugar levels by facilitating the uptake of glucose into cells, and refined sugar can cause blood glucose fluctuations which negatively affect our insulin response. Excessive dietary sugar and insulin resistance in turn, can result in various negative consequences. Here are a few examples:
Sugar sweetened drinks have been associated with the rapid increase in obesity, worldwide - possibly because the fructose often used as a sweetener is known to increase one's appetite and may also increase our resistance to the satiety hormone, Leptin. (1)
Evidence also suggests that excess sugar in the diet can lead to chronic inflammation as well as high triglycerides, blood sugar and blood pressure levels — all of which are risk factors for heart disease. (2)
Too much dietary sugar can affect androgen secretion, oil production, and inflammation, all of which raise your risk of developing acne. (3)
Type 2 diabetes has also long been associated with a diet high in sugar. (4)
Increased weight, chronic inflammation and a poor response to insulin can also increase one's risk of developing certain cancers. (5)
Additionally, there are links between refined sugar and anxiety, depression and even cognitive impairment including problems with memory. In fact, there's some evidence to suggest it also increases one's risk of developing dementia, Alzheimer's Disease and stroke. (6, 7)
If these points aren't concerning enough - skin ageing is a further possible side effect! Advanced Glycation End Products (AGEs) are compounds brought about by sugars reacting with protein in the body and are thought to play a key role in the ageing of the skin. (8)
More worryingly, the same may be true on a cellular level where sugar appears to accelerate ageing as well. (9)
Eating a lot of added sugar in the form of fructose has also been lined to non-alcoholic fatty liver disease. (10)
Because sugar has an addictive quality and can increase one's appetite for more, some people find it easier to give up added sugar altogether, rather than attempting to cut it down.
It's important to know that this doesn't mean forgoing everything sweet! There are lots of surprisingly low sugar fruits, including berries, kiwis, plums, pears and peaches that can be eaten in the place of sweet processed foods. Many fruits such as bananas and mangos are higher in sugar and may cause people's blood glucose levels to spike - but essentially, most whole foods will be far better than processed alternatives. Start by cutting those out and refine your diet from there in accordance with how different foods make you feel. We've added a list of resources at the end of this article to help you on your journey - but here's a quick guide to the road ahead...
What To Expect When You Give Sugar Up
When you give up added sugar, you may experience some symptoms that last from a few days to two or three weeks. These include;
Low Mood
Sugar interacts with the brain's reward system, causing you to eat more food than you otherwise would. According to a 2018 study, the foods that most often cause addictive behaviour are those high in added fats or added sugars. This is partly because sugar triggers the release of dopamine in the area of the brain associated with addiction - the nucleus accumbens.
As a result of this, there may be some restlessness, irritability and melancholy in the first week or two of abstinence.
An expectation of this can help you contextualise what you're going through, get on top of it and continually remind yourself that your brain chemistry will adjust - this is only a temporary effect!
Changes In Focus And Sleep
Another temporary symptom of withdrawing from added sugar is having some difficulty focusing. This can make you feel a bit forgetful and overwhelmed but it may help to remind yourself in these moments, that sugar itself can be an enemy of concentration, causing mood swings and tiredness.
Some people will also experience changes in their sleep, often finding it a little more difficult to either fall asleep or to stay asleep. Again, this is likely to pass within weeks.
Cravings, Fatigue and Feeling a Bit Off…
All these issues can conspire to cause your body to go looking for its carb-fix in the form of cravings for bread, pasta, chips and of course sugar and sweets. Eat fruit and stay strong!
What Positive Changes Can You Expect?
- Primarily, you'll have a greater chance of preventing or at least improving all of the conditions listed above.
- Without the blood sugar spikes and crashes that can come from added sugar in the diet, you may notice improvements in mood, energy and even sleep as time goes on.
- Cutting out excess sugar can also improve your digestion, as added dietary sugar tends to come from processed foots which can deplete healthy gut flora.
- Because you'll be cutting out many processed sources of calories, you'll naturally be reunited with whole foods. And as you adjust to these, you'll come to taste the subtle flavours and sweetness of fruits and vegetables.
- Swapping processed foods for whole foods will naturally increase the nutrients you're getting in your diet, and these will be delivered in the right combinations, as nature intended.
Remember, it's always a good idea to consult with a healthcare professional or registered dietitian before making significant changes to your diet. They can provide personalised advice and guidance based on your specific health needs and goals.
Conclusion
If you decide you want to go for it, here are a couple of resources to read, or to listen to as you propel yourself forward through those first few weeks… After which, the hope is, you'll feel so much better, your new lifestyle will be easy to stick to!
Resources
The Glucose Goddess Method: Your four-week guide to cutting cravings, getting your energy back and feeling amazing. With 100+ super easy recipes - by Jesse Inchauspé
Ultra Processed People - by Chris van Tulleken
