Foods to Eat During a Sugar Detox: A Comprehensive Guide

In my virtual functional medicine practice, we've supported over 700 clients on their health journeys. Can you guess the most common nutrition recommendation we give? Cut back on sugar.

Many people embark on a sugar detox to eliminate sugar cravings, break a sugar addiction, and improve health. If you're feeling like you have a sugar addiction, keep in mind that it’s not addictive in the same way as drugs, alcohol or tobacco. Sugar stimulates the release of dopamine, the feel-good chemical in your brain. Sugar can induce reward and pleasure, alter mood and produce cravings.

This article provides a complete list of foods to focus on during a sugar detox challenge.

What is a No-Sugar Diet?

A no-sugar diet isn’t designed to be a lifelong diet. It’s a short-term challenge designed to help you feel amazing. Once it’s over, you’ll find it much easier to keep your sugar intake in check and maintain your results. A sugar detox meal plan or “sugar cleanse” is the process of removing sugar from your diet. Sugar detox plans should be done for at least a week, and up to a month for the best results.

Benefits of a No-Sugar Diet

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. 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.

Read also: High-Fiber Diet for Better Health

The following benefits are related to reducing added sugar in general:

• Blood sugar: 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. 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, and cardiovascular disease.
• Body weight: Cutting out sources of added sugar may help you lose weight, especially when paired with a nutrient-dense diet. 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.
• 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: Cutting out sugar, especially foods and beverages sweetened with high fructose corn syrup, can reduce liver fat and improve 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.
• Heart health: Sugar-sweetened beverages are linked to heart disease risk factors, including high blood pressure, increased triglycerides, and 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.

What Happens After 14 Days with No Sugar?

So many incredible things!

• Your taste buds reset, making healthy foods more satisfying.
• Blood sugar levels stabilize, giving you steady energy all day.
• Gut bacteria shift, so you crave healthier food naturally.
• Fewer skin breakouts and a more even skin tone (many clients say their skin “glows”).
• Most restful, uninterrupted sleep.
• Less bloating and better digestion.
• Your liver works more efficiently, enhancing detoxification.
• Your mood stabilizes thanks to healthier dopamine responses.
• Fat burning ramps up, which often results in noticeable weight loss. 15 pounds in two weeks thanks to a combination of fat loss, reduced inflammation, and less water retention.

Potential Side Effects and How to Manage Them

Going sugar-free for two weeks has a huge impact on your health, but it can take a little time to adjust. Here’s what you might experience:

• Days 1-3: You might feel more intense sugar cravings and lower energy levels as your body begins to detox from sugar. Experts refer to this as “sugar withdrawal”. This adjustment period is normal and temporary. Breaking a sugar habit doesn’t happen overnight, and trying to cut out sugar cold turkey could lead to cravings, irritability, headaches, mood swings and fatigue.
• Days 4-6: Cravings will start to ease, and you will notice an improvement in energy and focus. Many people notice improvements in bloating and sleep at this point as well.
• Days 7-14: By this point, sugar cravings are minimal, and you’ll enjoy steady energy, better digestion with even less bloating, clearer skin, sharper mental clarity, and more.

Keeping this timeline in mind can help you push through the challenging first few days. Once you make it over the hump, you’ll be amazed at how great you feel.

Side effects are possible in the beginning, such as depression, anxiety, insomnia, carb cravings, dizziness, lack of focus, nausea, and fatigue.

Read also: Supporting Detoxification

Tips for Managing Sugar Detox Side Effects:

1. Focus on whole, unprocessed foods like fruits, vegetables, lean proteins and whole grains. Steps like these will retrain your taste buds. When you consume sugar regularly, you don't taste sweetness as much. That means you need to eat more sugar to get the same sweet taste.
2. When you are thirsty or dehydrated, you may sense that you are hungry or have cravings. If you don't like the flavor of plain water, add slices of lemon, cucumber or mint. Hydrate! We recommend drinking at least 60% of your body weight (in pounds) in ounces of water daily. For example, if you weigh 150 pounds, aim for at least 90 oz (150 x 0.6 = 90).
3. it's normal to have cravings, especially when you first start cutting back on sugar. Replace sugary foods with natural sweeteners like fruit or with a small piece of dark chocolate. Remember that honey, agave, maple syrup, molasses, brown rice syrup and other more natural sweeteners are still sugar. It can also help to practice mindfulness and pause to think about whether you are truly hungry or you are seeking comfort. You may find you can outlast your cravings. Exercise may also help increase self-control so you can resist cravings. And be sure to get enough sleep. Artificial sweeteners can cause gas or bloating and may change the way your body metabolizes sugar.
4. Recognize your small wins, like choosing water over soda or fruit over cookies.
5. If you are struggling with sugar cravings and can’t break the cycle on your own, seeking professional help can be useful. Sugar cravings are common and don’t necessarily indicate underlying health issues.

Foods to Avoid During a Sugar Detox

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. There are over 60 different names for sugar, so review ingredients carefully. Added sugars, such as table sugar, honey and syrups, should not make up more than 5% of the energy you get from food and drink each day.
• Sweetened beverages: soda, sweetened smoothies and juices, sweetened coffee drinks, sports drinks. Nearly a quarter of the added sugar in our diets comes from sugary drinks, such as fizzy drinks, sweetened juices, milkshakes and cordials. A can of regular cola contains 7 teaspoons of sugar (35g).
• Condiments with added sugar: ketchup, BBQ sauce, honey mustard, coffee creamer.
• Sweetened dairy products: flavored yogurt, ice cream, chocolate milk. Reduced, low fat or no fat versions of foods, especially yogurts, tend to be loaded with sugars to make up for the natural fat that was removed.
• Sugary baked goods: cookies, cakes, donuts, bread with added sugar.
• Sugary breakfast foods: sugar-sweetened cereals, bars, granola, flavored oatmeal. Many breakfast cereals are high in sugar.
• Candy: chocolate, gummy candies, caramels.
• Sugary alcoholic beverages: mixed drinks, sweetened liquor, sweetened canned alcoholic drinks.
• Artificial and Naturally Derived Low or No-Calorie Sweeteners: Splenda, Equal, Stevia, monk fruit. While sugar alternatives like stevia and monk fruit are technically sugar-free, they are much sweeter than regular sugar-often hundreds of times sweeter. This can keep your taste buds accustomed to intense sweetness, making it harder to break the cycle of sugar cravings. For the best results during this challenge, it’s a good idea to avoid these as well and focus on resetting your palate to enjoy the natural sweetness of whole foods. Artificial sugars can negatively affect our gut microbiome and they're up to 700 times sweeter than regular sugar, both of which leave us craving more sugar. To actually improve your sugar cravings, it's important to remove artificial sugars completely during the 14 days.

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 Eat During a Sugar Detox

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. Whole fruits like berries, apples, and citrus are fine, but we recommend about 1-2 cups per day to keep your natural sugar intake at a healthy level. Fresh fruit provides natural sweetness along with fiber, which helps slow sugar absorption and keeps you feeling full.
• 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.

Stick to whole, minimally processed foods (aka not from a box, bag, or other package) whenever possible to keep things simple!

Specific Food Recommendations and Meal Ideas

Here's a sample 7-day sugar detox meal plan to get you started:

Read also: The Definitive Guide to Flourless, Sugar-Free Dieting

• Day 1:
  • Breakfast: Plain Greek yogurt topped with a handful of nuts.
  • Lunch: Turkey zoodle bowl (zucchini noodles with turkey and vegetables).
  • Dinner: Baked lemon-dill salmon.
• Day 2:
  • Breakfast: Ezekiel bread.
  • Lunch: Plant-based variation of the zoodle bowl (tempeh or tofu instead of turkey).
  • Dinner: Tilapia with asparagus and sweet potatoes.
• Day 3:
  • Breakfast: Berries.
  • Lunch: Spinach salad.
  • Dinner: Edamame stir-fry.

Meal Alternatives:

• For mornings when you're pressed for time, blend together unsweetened almond milk, a handful of spinach, a scoop of unsweetened protein powder, and a tablespoon of chia seeds.
• For a midday snack, try celery sticks filled with almond butter and a sprinkle of unsweetened coconut flakes.

Tips for Success

• Read Labels Carefully: Always read the nutrition label to make sure a product is free of added sugars. Sugar is the most common added ingredient in the United States. everywhere. Unfortunately, terms like “all-natural”, “organic”, or “gluten-free” mean nothing when it comes to sugar content.
• Pair Carbs with Fat and Protein: Remember to pair slow-burn carbs like rice, sweet potatoes, and quinoa with healthy fats and protein to keep blood sugars stable. Similar as above, pair fruit (which is all carbs) with fat and protein to keep blood sugars stable. Another option is to eat fruit immediately after a meal that contains fat and protein.
• Prepare Meals at Home: Cooking at home means you get to control ingredients in your meals.
• Find a Buddy: Having someone to share the journey with is so helpful for accountability and encouragement. Cheer each other on and share progress!
• Dining Out: It's possible, but requires a little extra mental effort. Choose simple dishes like a combination of meat/fish, starchy vegetables or whole grains, and non-starchy vegetables. If you get a salad, ask for olive oil and vinegar or lemon juice, or a savory dressing instead of something sweet like a balsamic/fruity vinaigrette.
• Can I have coffee?: You don’t have to give up your coffee, but make sure you skip sugary creamers, syrups, and sweetened alternative milks (oat milk, almond milk, etc.). A sprinkle of cinnamon or splash of vanilla extract can add flavor without sugar.
• Can I eat fruit?: Absolutely! Whole fruits like berries, apples, and citrus are fine, but we recommend about 1-2 cups per day to keep your natural sugar intake at a healthy level. Always pair fruit with fat/protein (for example, pair an apple with almond butter instead of eating it alone), or eat it with or immediately after a meal.

Important Considerations

• Consistency is Key: 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. 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.
• Listen to Your Body: 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.
• Potential for Unhealthy Obsessions: 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.
• Focus on Long-Term Habits: 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.

Conclusion

Feeling healthy shouldn’t feel like a mystery. A sugar detox can be a powerful tool to reset your taste buds, reduce cravings, and improve your overall health. By focusing on whole, unprocessed foods and being mindful of added sugars, you can successfully navigate a sugar detox and establish healthier eating habits for the long term.

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