Mmm, a sweet treat sounds good – sugar consumption is something so many people have struggled with at some point or another. Added sugars are a temptation because they deliver that sweetness we often crave. But consuming too much added sugar can be devastating for health goals, elevating the long term risks of heart disease, diabetes, obesity and tooth decay.
But what happens if you cut out sugar completely? Is it possible? And if so, what can you expect? The truth is, cutting out sugar can yield awesome benefits for the body, mind and spirit. But it’s a process – don’t expect everything to be peachy right away!
What To Expect When You Cut Out Sugar
Immediate Changes – Groggy, sluggish, low energy
After Two Weeks – Better sleep, softer sugar cravings, more daytime energy, more mindful eating, relationship modifications
Long Term Benefits – Less bloating, weight loss, better digestion, fewer cavities, clearer skin, decreased risk of cardiovascular disease, more intentional connection with others
Cutting Out Sugar Can Be Life Changing
The physical benefits of cutting sugar are well documented. In the long run, the most common physical impacts include weight loss, improved fitness, improved sleep quality, and increased energy levels. Of course, there are also the benefits of reducing the risk of diabetes, heart disease, stroke and other health conditions.
But there are also mental changes that can be expected when cutting out sugar. While it’s common to feel a bit of brain fog or grogginess at the start, most people report improved cognition in the medium-long term, meaning they feel more alert and better able to focus than before.
Perhaps the biggest thing that people underestimate, however, is the emotional impact of cutting out sugar. Food choices and food habits are often inherently tied to our relationships and a sense of identity. We look forward to baking cookies with family or meeting a friend for a favorite fall drink or slice of cake. Changing these habits can feel like you’re breaking meaningful traditions, which can be an emotional experience that requires reflection and a willingness to adapt.
Cutting out sugar isn’t just about improving physical health – it’s about making meaningful lifestyle adjustments that ultimately impact a person’s overall wellness.
More than Just Table Sugar…
Cutting out sugar doesn’t mean cutting out sweetness! There are many natural alternatives that can add sweetness to drinks and dishes without turning to table sugar. Dates, raisins, monk fruit, honey, stevia, cinnamon, vanilla extract and agave are a few examples.
With that said, cutting out all added sugars – including coffee creamers, artificial syrups and processed foods – can be a real challenge. But it can also yield the most significant benefits for your body and mind.
The key is in creating a balance. This means eliminating sugar while retaining or reimagining important relationships that center around shared food experiences. For example, maybe the holiday cookie swap becomes a healthy snack swap this year.
And remember, you don’t have to go for broke! American Dietary Guidelines suggest that no more than 10% of daily caloric intake should be added sugar. You can get the benefits of drastically lowering your sugar intake – while still sharing an occasional sweet treat with a loved one.
