What to Expect After Quitting Sugar?

Is sugar really harmful? Natural sugars are necessary for our bodies, but it's common knowledge that excessive sugar is detrimental to health.

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Excessive sugar consumption triggers numerous health problems, from diabetes to heart disease. However, if you suddenly cut out sugar, you may have to cope with some withdrawal symptoms and many side effects. When you give up sugar, you may experience some temporary unwanted symptoms such as post-meal bloating, migraines, and fatigue. At this point, you shouldn't give up and you should continue to do what's best for your health. With small changes in your eating habits and by learning what you need to do, you can easily get through this process. Believe me, getting used to a lower-sugar and more nutritious diet will be easier than you think.

What is Sugar Withdrawal?

If you completely eliminate sugar from your diet, you may experience debilitating problems such as severe headaches, fatigue, cramps, and nausea. So, what are the reasons for this? Let's take a look at the underlying causes.

Years ago, sugar made up a small part of our diet. We mainly obtained sugar from natural products like fruits and starches. However, in recent years, sugar intake has rapidly increased, especially with the addition of additives. According to a study in the "American Journal of Clinical Nutrition," sugar accounts for an average of 14,1 percent of total energy intake.1From highly processed foods to healthy snacks like granola bars, breakfast cereals, yogurt, and tomato sauce, sugar is found in virtually everything imaginable.

Statistics shared by the American Centers for Disease Control and Prevention (CDC) regarding sugar consumption in the US indicate that alarm bells are ringing.2)

Americans should limit their intake of added sugar to less than 10 percent of their total calories.
Between 2005 and 2010, the consumption of added sugar by men and women aged 20 and over was reported to be 13 percent of their total calories.
Between 2005 and 2008, 16 percent of calories from added sugar came from boys and girls aged 2-19.
Among young people, socioeconomic status has no effect on the consumption of processed sweets. However, it is known that lower-income adults consume more processed sweets.
It is known that young adults with low levels of education, who are physically inactive, and who smoke and drink alcohol infrequently, are the group that consumes the most sugary foods with additives.

Foods high in sugar or containing hidden sugars trigger the release of chemicals called dopamine in the brain's reward center.3Dopamine, which controls the brain's reward center, has the same properties as the chemical the body releases during sex and drug use.

Consuming too many sugary foods stimulates receptors, leading to dopamine suppression. This, in turn, causes you to consume even more sugar to experience the same taste the next time. Unfortunately, this vicious cycle can easily lead to becoming a sugar addict.

Many studies suggest that sugar has similar effects to drugs like cocaine due to its impact on dopamine and the brain's reward center. Ultimately, cutting out sugar can lead to similar problems as quitting drugs.

What to Expect When You Give Up Sugar?

Glucose, also known as sugar, is one of your body's primary energy sources. The carbohydrates you consume are broken down into smaller sugars, providing your body with the energy it needs. When you drastically reduce sugar intake, your blood sugar drops as your body searches for new energy sources. Nausea, headaches, and fatigue are typical side effects that frequently occur with sugar withdrawal.

Of course, the amount of sugar you consume in your diet determines the extent to which you will experience these side effects. If you have previously indulged in sugar and delicious treats, you will likely feel these effects more intensely.

Common symptoms when sugar consumption is stopped include:

Headaches
Bloating after eating
Nausea
Muscle pains
Diarrhea
Fatigue
Feeling of hunger
Concern
Depression
Sweet Crises
Feeling of cold/shivering

Steps to Quitting Sugar

The side effects mentioned above may have scared you a little. But keep in mind that they are temporary and only affect most people for a few days. Here are the stages you can expect when you decide to cut out sugar:

Period of High Motivation

You've decided to completely eliminate sugar from your life. Naturally, you feel extremely motivated because you believe you'll have a healthier diet and lifestyle. Never lose your motivation, because you'll need it a lot to fight off those next sugar cravings, headaches, and fatigue.

Sweet Cravings Are At Your Doorstep

One of the first things you'll encounter when you give up sugar is cravings for sweets. For most people with regular eating habits, finding themselves in front of a vending machine when these cravings strike is quite normal.

That's exactly why you have it at your fingertips. healthy snacks Don't forget to keep some on hand. That way, you won't have trouble resisting your cravings for those sweets you love so much.

The Period When Symptoms Peak

You might think, "Okay, I'm done with my sweet cravings." But don't rush. Because other problems are waiting for you. You might experience headaches, hunger pangs, tremors, and even diarrhea due to cutting out sugar. These can initially lead to a loss of motivation.

To prevent this, always remember that adopting a healthy diet is a step towards a better life.

You start to feel better over time.

As the problems we mentioned gradually disappear, believe me, you will feel much better. Many people who have given up sugar agree on things like improved skin, reduced mental distraction, and increased energy levels. With a healthier diet and nutritious foods, you will also observe improvements in your overall health, while reducing your risk of developing chronic diseases.

Tips for Overcoming Sweet Cravings

Eat more fiber-rich foods.
Consume more protein.
Drink plenty of water
Stock up on probiotics.
Increase your intake of heart-healthy fats.
Satisfy your sweet tooth with alternative options.

Consume more fiber-rich foods.

Fiber-rich foods take longer to digest, creating a feeling of fullness. This makes it easier to overcome sweet cravings. But that's not all. Dietary fiber keeps your blood sugar levels balanced, preventing sudden drops in blood sugar. This helps you avoid other negative effects that can occur when giving up sugar.

Vegetables, nuts, some seeds, and legumes are all considered high-fiber foods. While doing so, don't forget to drink more water to prevent potential problems like constipation.

Consume More Protein

Protein is essential for curbing hunger and sweet cravings. A high-protein diet not only lowers levels of ghrelin, the hunger hormone, but also helps balance your blood sugar levels by preventing the problems mentioned above.4, 5)

Organic red meat, lentils, wild-caught fish, black beans, organic chicken, and eggs are all good sources of protein. Keep high-protein snacks on hand to curb sweet cravings.

For Plenty of Water

You'll find that a simple glass of water can relieve your rumbling stomach. However, thirst and hunger are often confused. Prevent hunger and sugar cravings by drinking water regularly throughout the day.

Find yourself in front of a candy or dessert? Immediately drink a glass of water and wait half an hour. You will see that your hunger or thirst has passed.

Stock up on probiotics.

Foods rich in probiotics help increase the number of beneficial bacteria in your gut. This not only positively affects your digestive and immune systems, but also balances your blood sugar levels and reduces appetite.6)

Nutritious probiotic foods include kombucha tea, kefir, tempeh soybeans, miso soup, kimchi, and the Japanese dish natto. Consuming probiotic foods a few times a week is good for your gut health and helps curb sweet cravings.

Increase your intake of heart-healthy fats.

Like protein and fiber, fats also help prevent sugar cravings by providing a feeling of fullness. Because fat is digested very slowly, it keeps you feeling full for longer.

Of course, this doesn't mean you should gorge on greasy hamburgers and french fries to curb hunger pangs. Instead, opt for healthier options like avocados, nuts, certain seeds, extra virgin olive oil, and coconut oil.

Satisfy your sweet cravings without consuming sugar.

Giving up excess sugar doesn't mean you'll never eat sweets again for the rest of your life. In fact, there are many ways to satisfy your sweet tooth without resorting to sugary products containing additives. For example, fruits. They are a natural source of sugar and are rich in vitamins, minerals, and fiber, making them a much healthier choice.

Also known as stevia, it's both calorie-free and a great way to sweeten your food without harming your health like sugar. If you want to try stevia, choose the least processed green leafy variety.

How to Cope with a 'Sugar-Free' Life: A Sugar-Free Life is 'Sweeter'

To achieve a healthier life and overcome the challenges that arise when you cut out sugar, you must fight and never give up. Here are some tips to help you in this process:

Don't lose your motivation: First, make a list of your reasons for giving up sugar. Referring to this list when you're tired of sugar withdrawal symptoms will be helpful.
Plan your meals and snacks: Knowing what you're going to eat at the start of the week will ensure things go smoothly. This plan will come to your rescue every time you reach for that chocolate drawer.
Empty your snack drawer: Yes, empty that precious snack drawer right away. Instead, filling your cupboard with healthy snacks like fruits and vegetables will help you overcome your sweet cravings.
Create a weekly plan to quit sugar: Are you ready to completely eliminate sugar from your life? While some prefer to cut out sugar suddenly, gradually reducing your sugar intake is also an effective method. Here's a roadmap that will free you from excess sugar in just one month:

1. Week: Start by using stevia or other natural sweeteners in your morning coffee or for whatever sweet tooth you crave.
2. Week: Eliminate all sugar-sweetened beverages from your life. This includes soda, fruit juice, fruit drinks, and lemonade.
Week 3: Forget about sweets and desserts. Instead, opt for fruit or snacks that are higher in fiber and protein.
4. Week: Choose minimally processed vegetables, fruits, and whole grains instead of frozen products.

sweeteners

You've decided to give up sugar and are reading about it. You're overwhelmed by the many options, including sweeteners. You're looking for ways to sweeten your food and drinks naturally.

I don't recommend artificial sweeteners. You can add flavor to your food by using a very small amount of a natural sweetener, thus avoiding refined sugars that are high in fructose, such as corn syrup. While some natural sweeteners contain sugar, everything will be fine as long as you use them in moderation.

Here is a list of healthy alternatives you can use instead of refined sugar:

Pure honey
Stevia
Various types of dates
Coconut sugar
Maple syrup

Things To Watch Out For

Not all sugars are created equal, of course. Candies, sweets, and processed foods containing added sugar have no nutritional value and only lead to extra calories. Instead, it's beneficial to choose foods containing natural sugars. For example, fruits. Since fruits are a source of vitamins, minerals, and fiber, and contain natural sugars, they can be an indispensable part of a healthy diet.

It's perfectly normal for your blood sugar to drop temporarily when you reduce your sugar intake. However, symptoms of hypoglycemia (low blood sugar) can have serious health consequences. Therefore, you should make sure to eat regularly and avoid skipping meals. It's also a good idea to keep a piece of fruit on hand for emergencies.

If you have diabetes, be sure to consult your doctor before making any changes to your diet.

As always, the golden rule is to listen to your body and heed its signals. If you find that suddenly giving up sugar causes you significant discomfort, you can achieve longer-lasting results by making small, gradual changes.

In summary: Quitting Sugar and What Comes After

Is sugar harmful to health? Yes, sugar is linked to a variety of diseases, from heart disease to diabetes.
Be prepared for symptoms like headaches, fatigue, muscle aches, sugar cravings, and nausea when you stop consuming sugar. Of course, how much these symptoms affect you is directly related to the amount of sugar you consume.
Actually, there are several practical ways to minimize these symptoms. These include consuming more protein, fiber, and healthy fats, drinking plenty of water, satisfying sweet cravings with fruit or stevia, and incorporating probiotic-rich foods into your diet.
While many people prefer to give up sugar suddenly, even eliminating certain high-sugar foods will be a solid step towards a healthier life. Believe me, a 'sugar-free life' is much sweeter…

*This article, Dr. Axe, Food is Medicine This text has been taken from and translated from the website mentioned above. Habit Gıda AŞ bears no responsibility for the content of this text. This text is for informational purposes only, translated from English to Turkish, and does not contain any health advice. Habit Gıda AŞ cannot be held responsible for any health problems that may arise in readers as a result of this text. Readers should not take any action regarding the content of this text without consulting their doctor about their own health condition. You should consult your doctor about all matters related to your health.