Sugar, especially the added sugars lurking in processed foods, poses a significant threat to long-term health, contributing to chronic conditions like diabetes, obesity, and heart disease. Even in the short term, sugar can cause blood sugar spikes and inflammation. While the obvious solution might seem to be simply avoiding adding sugar to your food, the reality is far more complex. Food manufacturers sneak sugar into a staggering 74% of processed foods, creating a cycle of addiction and repeat purchases. While detrimental to our health, sugar is undeniably good for business.
The Prevalence of Added Sugars in Common Foods
You can probably guess the worst offenders - the most common foods with added sugar are sweetened drinks (soda, energy drinks, sports drinks, cocktail mixers), cakes, cookies, candy (chocolate and hard candy), ice cream, pies and pastries. But there are also many seemingly “healthy” foods out there with a significant amount of added sugar. Some examples include bread, breakfast cereals, canned and boxed soups, marinara sauce, condiments and sauces, flavored yogurts, dairy-free milk alternatives (almond milk, coconut milk, soy milk), granola bars, fruit juices and dried fruits. (Yes, there is usually sugar added to packaged fruits.)
Identifying Hidden Sugars: Beyond the Nutrition Label
Navigating the world of added sugars requires a keen eye and a bit of detective work. Since manufacturers don’t differentiate between the type of sugar that is naturally occurring (such as lactose in milk and fructose in fruit) and added sweeteners, the total grams of sugar on a nutrition label can be very deceiving. Rather than looking at the nutrition facts and total grams of sugar, hone in on the ingredient list. The fewer ingredients, the better. Manufacturers have created many - at least 60 - deceiving names for sugar. Some common names for sugar on ingredient lists include:
- Cane sugar
- Brown sugar
- Corn syrup
- Honey
- Agave
- Maple syrup
- Crystal dextrose
- Maltose
- Corn sweetener
- Liquid fructose
Watch for those, and look up any ingredient you can’t identify - you can find more extensive lists to check online, too.
Embarking on a Sugar Detox: A 21-Day Reset
If the sugar situation is starting to sound confusing and hopeless, don’t worry - avoiding added sugar is possible. One effective strategy for breaking free from sugar's grip is a sugar detox, which involves eliminating highly processed and sugary foods from your diet. This reset can help you regain control over your taste buds, halt sugar cravings, and achieve weight loss or other wellness goals.
Read also: The Definitive Guide to Flourless, Sugar-Free Dieting
Potential Withdrawal Symptoms and How to Manage Them
Before you get started, keep in mind that it’s common to have withdrawal symptoms like cravings, particularly for things like fresh and dried fruit, alcohol, juice and refined carbohydrates (white bread, white pasta), which are high in a combination of natural and added sweeteners. To deal with cravings, we recommend keeping a food journal. Every time you experience a craving, jot down what you’re craving, when you’re craving it, and how you’re dealing with the craving. Having a proper meal or snack with a healthy dose of fat and protein is one way, going out for a walk is another way. Find what works for you.
The Core Principle: Preparing Your Own Meals
The best way to detox from sugar is by preparing all of your own meals. If you do need to buy something like hummus, nut butter, yogurt or dairy alternatives, choose foods with a very short ingredient list and without any of the added sugars listed above.
The "Eat This, Not That" Approach: Focusing on Whole Foods
In our 21-day sugar detox, we allow and encourage vegetables, fruits and unsweetened dairy because the natural sugars in these foods are paired with the food’s own complimentary nutrients, such as protein and/or fiber. This is also the reason why we don’t encourage fruit juices and smoothies with juice - even if they don’t have sugar added, the juices sans fiber have a similar blood sugar-spiking and addictive effect on your body.
Similarly, fruits and vegetables like bananas, pineapples, carrots, watermelon, parsnips and potatoes are high on the glycemic index and can spike blood sugar levels and lead to sugar cravings - especially when eaten alone. These healthy foods should be consumed in moderation and are best paired with healthy protein and fat.
Sugar Detox: Dos and Don'ts
Let’s pair things down a bit. Here are your sugar detox do’s and don’ts.
Read also: Comprehensive Guide to Sugar on Keto
- Do check the ingredient list and refer to the list of provided above.
- Do aim for 2-3 servings of fresh fruit per day and pair each with protein (e.g. unsweetened yogurt, a handful of nuts, cheese, etc.). Limit dried fruit and other fruits high on the glycemic index.
- Do try these helpful substitutes: fresh fruit for jam or jelly; homemade flavored water for soda or juice; and if you have alcohol, choose wine, beer, or spirits with soda water.
- Don’t consume processed foods with real or artificial sugar added.
- Don’t add sweeteners to your food or drinks. This includes maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, etc.
- Don’t be hard on yourself. If you end up eating sugar, don’t beat yourself up about it. At the same time, don’t use your slip up as an excuse to splurge the rest of the day. Simply accept it, give yourself kudos for trying, and move on.
Be sweet to yourself while you rid your diet of sweeteners. It’s not easy - it takes practice and discipline. Reducing your intake of added sugar over time can benefit your overall health, including helping you maintain a moderate weight and healthy blood sugar levels.
30-Day No Sugar Challenges: An Alternative Approach
Some people take part in “no sugar” challenges to reduce their intake. Many types of 30-day no sugar challenges exist, but most have similar guidelines. The main goal is to cut out all sources of added sugar for 30 days. Instead, you focus on consuming nutrient-dense whole foods. Natural sugars, which are found in foods like vegetables, fruits, and dairy products, are OK to eat. Rules and recommendations may differ by program. Alternatively, you can easily create your own 30-day no sugar challenge using the information in this article. Any dietary pattern that decreases or cuts out added sugar is likely to reduce obesity and benefit health, especially among people who regularly consume high amounts of added sugar.
However, the most important factor in any dietary pattern is consistency, which isn’t necessarily the point of a 30-day no sugar challenge.
If you cut out added sugar for 30 days only to return to a diet that’s high in added sugar, the benefits of the challenge will be lost.
The Benefits of Reducing Added Sugar
The following benefits are related to reducing added sugar in general.
Read also: Reboot your health with a 30-day cleanse
Blood Sugar Regulation
Frequently eating foods and drinking beverages high in added sugar harms blood sugar management and may increase your risk of type 2 diabetes, according to some research.
This may lead to elevated blood sugar and insulin levels, which can eventually cause cell damage and increase your risk of several diseases, including:
- Retinopathy
- Dementia
- Chronic kidney disease
- Nonalcoholic fatty liver disease (NAFLD)
- Polycystic ovary syndrome
- Cardiovascular disease
Cutting back on added sugar is a good way to reduce blood sugar and insulin levels, even if you only do so for a short time period.
Weight Management
Foods and beverages with a lot of added sugar tend to be high in calories and low in filling nutrients like protein and fiber. Thus, a diet high in sugary foods has been linked to weight gain, obesity, and other chronic diseases.
Cutting out sources of added sugar may help you lose weight, especially when paired with a nutrient-dense diet.
Oral Health
Added sugar intake from sweetened beverages is strongly linked to an increased risk of cavities and tooth decay. This is because bacteria in the mouth break down sugar and produce acid that may damage your teeth.
Liver Health
High sugar diets, especially high fructose diets, can increase the risk of developing NAFLD, a condition characterized by fat buildup in the liver.
A 2021 study in 29 adolescent boys with NAFLD showed that eight weeks of a low sugar diet resulted in a 10.5 percent reduction in hepatic de novo lipogenesis, the process that makes fatty acids in your liver. It also found greater decreases in hepatic fat and fasting insulin compared to the group that followed the usual diet.
Cutting out sugar, especially foods and beverages sweetened with high fructose corn syrup, can reduce liver fat and improve liver health.
Heart Health
Sugar-sweetened beverages are linked to heart disease risk factors, including:
- High blood pressure
- Increased triglycerides
- High cholesterol
Studies also show that consuming too much added sugar is linked to an increased risk of heart disease and heart disease mortality.
Other Potential Benefits
Research suggests that diets high in added sugar may be linked to anxiety and depressive symptoms, and decreasing sugar intake may help reduce these symptoms.
Cutting out added sugar may also enhance skin health. Studies have linked high added sugar consumption to accelerated skin aging.
While foods high in sugar may give you a quick burst of energy, a sugar high is only temporary and will lead to a subsequent crash. Therefore, diets that prioritize complex carbs, like whole grains, fruits, and vegetables, can help you sustain energy levels.
The American Heart Association also recommends limiting your daily added sugar intake to no more than 36 g (9 teaspoons) for men and 25 g (6 teaspoons) for women. These can be used as guidelines for a diet low in added sugars.
Foods to Avoid During a Sugar Detox or Challenge
While following a 30-day no sugar challenge, people are encouraged to restrict foods and beverages high in added sugars, including:
- Sweeteners: table sugar, honey, maple syrup, corn syrup, agave, coconut sugar
- Sweetened beverages: soda, sweetened smoothies and juices, sweetened coffee drinks, sports drinks
- Condiments with added sugar: ketchup, BBQ sauce, honey mustard, coffee creamer
- Sweetened dairy products: flavored yogurt, ice cream, chocolate milk
- Sugary baked goods: cookies, cakes, donuts, bread with added sugar
- Sugary breakfast foods: sugar-sweetened cereals, bars, granola, flavored oatmeal
- Candy: chocolate, gummy candies, caramels
- Sugary alcoholic beverages: mixed drinks, sweetened liquor, sweetened canned alcoholic drinks
Additionally, most challenges recommend forgoing artificial and naturally derived low or no-calorie sweeteners such as:
- Splenda
- Equal
- Stevia
- Monk fruit
It’s also recommended that refined grains, including white bread, pasta, and rice, be minimized and replaced with whole grain products without added sugars.
Foods to Embrace: Building Your Sugar Detox Food List
During 30-day no sugar challenges, participants are encouraged to fill up on whole, nutrient-dense foods, including:
- Vegetables: broccoli, cauliflower, spinach, carrots, asparagus, zucchini, sweet potatoes
- Fruits: apples, oranges, berries, grapes, cherries, grapefruit
- Proteins: chicken, fish, beef, tofu, eggs
- Healthy fat sources: egg yolks, avocados, nuts, seeds, olive oil, unsweetened yogurt
- Complex carb sources: beans, quinoa, sweet potatoes, butternut squash, brown rice
- Unsweetened beverages: water, sparkling water, unsweetened coffee, tea
This list is by no means comprehensive, but it can give you a good idea of where to start.
Important Considerations and Potential Pitfalls
Reducing your added sugar intake has no adverse physical health effects as long as you do so responsibly. Make balanced eating choices for the duration of the 30-day challenge.
However, like any restrictive dietary pattern, some people may find that they develop an unhealthy preoccupation with healthy food or harmful food rules around foods they used to enjoy after participating in this type of challenge. People with disordered eating tendencies may be more likely to experience this.
If you’re thinking of trying this challenge, or making any change to your existing eating habits, you may consider working with a registered dietitian. They can help you eat balanced meals and offer education, support, and guidance.
Long-Term Strategies for a Low-Sugar Lifestyle
If you decide to participate in a 30-day no sugar challenge, use it to discover which foods or beverages contribute most to your total added sugar intake. This can help you cut back on those sources when the 30-day challenge is over.
After the challenge, try not to focus on giving up all sources of added sugar for good. Instead, attempt to transition to a diet low in added sugars and high in healthy foods that you can follow long term.
This is much more powerful when it comes to overall health than any 30-day challenge could ever be.
Tackling Sugar Cravings: A Holistic Approach
Knowing what to eat is one important factor. But in order to truly tackle sugar cravings, it’s also important to know how to combine these foods. The Complete Intermittent Fasting Bundle teaches you how to incorporate foods that support your goals in a way that helps maintain muscle mass, stabilize blood sugar levels and prevent sugar cravings.
YES Foods and NO Foods: An Alternative Perspective
In today's world, it's not uncommon to come across a variety of diets and food plans, each with its own set of rules and restrictions. One such diet that has gained popularity in recent years is the YES Foods diet. This diet focuses on eliminating certain foods from one's diet and instead encouraging the consumption of specific foods that are deemed beneficial for one's health.
YES Foods: What to Include
The YES Foods diet emphasizes the intake of all meats and fish, including beef, chicken, salmon, shrimp, and more. The diet also allows a wide range of vegetables such as broccoli, kale, mushrooms, onions, and tomatoes. Nuts, seeds, and butters such as pecans, pistachios, and tahini are also permitted. In addition, the diet encourages the use of healthy fats and oils like coconut oil, olive oil, and avocado.
NO Foods: What to Avoid
The following list of foods are not included in the YES Foods list and are considered NO Foods. These foods are to be avoided while following this diet plan. This includes certain vegetables like corn, peas, sweet potatoes/yams, and white potatoes. Fruits are also to be avoided with some exceptions. Refined carbohydrates such as bread, cake, candy, cereal/granola, and pasta are also off-limits. Additionally, all alcohol, sweet-tasting drinks, and artificially sweetened food or beverage items are considered NO. Anything diet/sugar-free or artificially sweetened food or beverage items of any kind is NO.