How to Do a Sugar Detox (& Why Everyone Should)

Sugar Detox. Sugar is a naturally occurring component of many foods, and its main role in our bodies is to provide energy. Still, we live in a world where added sugars are becoming almost impossible to avoid, and they are becoming extremely detrimental to our health. Overindulgence in sugars has been linked to a variety of issues, from inflammation and digestive problems to brain fog and even cancer, and it’s crucial to learn about its consequences and find a way to detox our bodies. 

Food can help us heal and thrive, but it can also do us harm. I believe in the power of real, whole foods, eaten as nature intended. Only then can we truly absorb all the important nutrients and fuel our bodies the right way. 

What is Sugar? 

When we eat carbohydrates, our bodies break them down into more simple molecules, also known as sugars. Naturally, there are three main types of sugars, and those are the ones we mostly consume on a daily basis. Aside from giving us energy, sugars are the main source of fuel for the brain, which is why they’re still a crucial nutrient for our everyday life. However, added sugars, and in high doses, can be truly detrimental to the brain, causing blood vessel damage and even brain cell atrophy. 

According to the American Heart Association (AHA), the recommended daily dose of sugar should not exceed more than 6 teaspoons for women and 9 teaspoons for men. However, studies show that the average daily consumption for children and adults is 17 teaspoons, more than double the recommended amount. This just goes to show the importance of nutritional education and the benefits of a sugar detox. 

Detoxing the Body

Our bodies are incredible, and detoxing is a natural function performed by our liver, helping transform toxins into waste. The liver does it on a daily basis, helping cleanse our blood and metabolize nutrients. Still, when our bodies are inflamed, it puts a lot of pressure on the liver, making it hard for this organ to perform its functions. That’s when detoxing the body in a safe and controlled manner helps support this important organ and reduce inflammation-caused damage throughout the body. 

How to Do a Sugar Detox?

You’ve undoubtedly seen many different cleanses and detox programs and wondered whether or not they worked. The vast majority don’t, and scientists agree that you should be very careful when buying the trendiest detox tea or drinking large amounts of apple cider vinegar. Some of these popular products can be harmful to our bodies, especially when taken without supervision. This is why I want to share with you how to do a sugar detox safely, helping your body transition one step at a time. 

Sugar Detox Challenges

It’s important to note that detoxing from sugar can often come with some unpleasant but temporary side effects. The way our bodies and brains become addicted to sugar is real, which is why it’s often coupled with cravings, binging, reward effects, as well as tolerance withdrawal. As a matter of fact, studies show how sugar has the ability to lower the dopamine as well as opioid receptors in our brains, acting exactly as addictive substances and triggering the reward and pleasure center. 

This is why oftentimes when people do a sugar detox, they don’t feel the best in the very beginning. They might experience headaches, depression, anxiety, mood swings, cravings, changes in sleep, nausea, and even fatigue. Still, it’s important to emphasize how these symptoms are only temporary and how staying consistent will slowly begin to ease them away. 

Another challenge that often presents itself is purely mental, and it’s a newfound fear of sugar and situations where you might be triggered to indulge. While doing a sugar detox has a myriad of benefits, it’s not meant to eliminate sugars from your diet completely. The goal is to lower your inflammation and all of its negative side effects, but find a balance in your everyday life. That means feeling good about eating cake at a birthday party while knowing it’s not an everyday occurrence. 

Benefits of a Sugar Detox

There are plenty of benefits of detoxing from sugar, and here are just some of the most important ones: 

• Helps with weight management and lowers the risk of obesity
• Lowers the risk of high triglycerides and cholesterol levels
• Helps stabilize blood sugar levels and insulin response, thus decreasing the risk of developing diabetes Type 2
• Helps clear out skin and reduce breakouts
• Improves hormone regulation
• Improves digestive health
• Improves clarity and focus, potentially even lowers symptoms of depression 

Tips For a Safe Sugar Detox

The best way to go about your sugar detox is to focus on what you’re adding in instead of what you’re cutting out. That way, you’ll have greater chances of success as well as staying motivated in the long run. Here are some of my favorite tips for a safe way to cut back on sugar: 

• Focus on whole, real foods – when you’re focusing on food in its natural form, your body is taking all the necessary nutrients and building blocks for the optimal function of all of its organs and tissues. When these nutrients fulfill their role, your body will start craving sugar less and less, safely leading to cutting back on unnecessary snacks and sugary drinks.
• Start slow – whenever we’re trying to eliminate or cut back on a certain habit, our brain’s first instinct is to try to stop us. Going cold turkey will most likely end up with a relapse, which is why starting slow is a better, and more efficient approach. Replace your usual mid-morning sweet snack with fruit or an all-natural smoothie, or try abstaining from adding sugar to your morning coffee. Every step counts.
• Stay hydrated – excess sugar is known to cause dehydration, which in turn activates more cravings. Stop this vicious cycle by focusing on your daily hydration needs and you’ll quickly notice the incredible effect it will have on curbing your sweet tooth.
• Start your day with a protein-packed meal – having a high-sugar meal first thing in the morning can cause your blood sugar to spike and cause a crash before the clock even strikes noon. Opt for a low-carbohydrate, high-protein meal instead. This will keep you full for longer, and it will keep your blood sugar stabilized.
• Enjoy your food – just because you’re changing your eating habits doesn’t mean you need to eat plain and tasteless food. Make your plate balanced, but delicious. Learn how to turn vegetables and fruit into incredible meals your palate will enjoy. This is the best way to ensure you stay consistent and on the right path. 
• Use the energy – exercise helps use the sugar-induced energy rush in the best way possible. It also helps stabilize your blood sugar levels and insulin sensitivity. 
• Plan ahead – when you have a solid plan of your meals and do some preparation, you’re less likely to succumb to fast-food options or easy and convenient pre-packaged foods. Whether you meal prep or simply write out your menu for the week, it will make it easier to know what’s in your fridge or pantry at any given moment so you can make healthier choices. 

Final Thoughts

Cutting back on sugar should be easy, but in reality, it is anything but. The addictive properties of sugar can make it really hard to fight your cravings and usual dietary behavior, but the benefits of a sugar detox make it so incredibly worthwhile. Prioritize your health and improve your well-being by reducing your sugar intake.