Table of ContentsView AllTable of ContentsSymptomsWhy They OccurKeto DietHow to CopeSuccess TipsResources
Table of ContentsView All
View All
Table of Contents
Symptoms
Why They Occur
Keto Diet
How to Cope
Success Tips
Resources
When trying to cut back on sugar, it can be helpful to understand what kinds of symptoms might be experienced and how long they will last. Here we explore both of these areas, as well as why giving up sugar is so hard andthings we can do to feel betteruntil sugar withdrawal symptoms fade.
Sugar Withdrawal Symptoms
Reducing sugar intake can lead to mental and physical withdrawal symptoms. The severity of these symptoms varies from one person to the next and can last anywhere from a few days to a few weeks.
Sugar withdrawal symptoms that may be experienced include:
While the timeline varies, these symptoms gradually fade and often disappear within days or weeks.
Sugar withdrawal symptoms can be unpleasant, and cravings can sometimes lead tobinge-eating behaviors. After a period of sugar withdrawal, some people give in to a craving and end up consuming more sugar than they normally would.
Binge-eating can be part of a vicious cycle of sugar dependence and withdrawal. After a binge, people often feel guilt and shame,also sometimes feeling depressed and angry. To make themselves feel better, they eat more sugar to get endorphins flowing again. Endorphins make us feel better while eating, but they don’t stick around for long.
Why Sugar Withdrawal Occurs
To understand why sugar withdrawal symptoms can be so bothersome and intense, it can be helpful to understand why they happen and how sugar affects the body.
Evolutionary Basis of Sugar Cravings
Believe it or not, there is an evolutionary basis for our ice cream cravings. Our early ancestors were biologically driven to seek out high-sugar foods, such as fruit and honey.Consuming sugars helped them build up body fat, which was essential for surviving periods of scarcity.
How Sugar Affects the Brain
Sugar triggers a release of endorphins in the brain. Endorphins are natural opioids that are widely recognized for reducing pain after injury and boosting happiness after exercise. Sugar also triggers arelease of dopamine, which is a neurotransmitter linked to cravings.
In animal studies, researchers have found that sugar withdrawal mirrorswithdrawal from other drugs, like cocaine and heroin.But animals seem to be more prone to “sugar addiction” than we are. In one study, when given a choice between cocaine and sugar, cocaine-addicted rats primarily chose sugar.
Addictive drugs like heroin and cocaine produce a high because they either masquerade as neurotransmitters or prompt the nervous system to release a flood of them. These changes in brain chemistry lead to dependence, withdrawal, and addiction.
Whether or not we can become addicted to or physically dependent upon sugar depends largely on thedefinition of addictionbeing used. That said, it does appear that many people experience withdrawal-like symptoms when they give sugar up.
Negative Effects of Sugar on the Brain
Healthy Sugars vs. Added Sugars
Sugar is a tricky thing. There are sugars in many of the healthy foods we eat, including fruit, bread, and dairy products. When we talk about sugars from a health perspective, what we are usually talking about is refined sugar added to things like bread, candy, and soda. This includes table sugar, high-fructose corn syrup, and white flour.
RecapSugar causes a release of endorphins in the brain. These are the body’s natural opioids. It’s possible that the body craves these extra opioids when they’re gone, causing withdrawal. Sugar also causes a release of dopamine, which plays a major role in habit formation.
Recap
Sugar causes a release of endorphins in the brain. These are the body’s natural opioids. It’s possible that the body craves these extra opioids when they’re gone, causing withdrawal. Sugar also causes a release of dopamine, which plays a major role in habit formation.
Keto Diet Sugar Withdrawal
People who have eliminated all sources of sugar from their diet, including the sugars that naturally occur in fruit and dairy products, may experience what is known as ‘the keto flu.’ Aketogenic dietrequires consuming less than 10% of one’s daily calories from carbohydrates—which may be less than 20 grams of carbs.
Without access to sugar or other carbohydrates, the body has no source of glucose. Glucose is like fuel for our cells, and without it, we begin to starve. The body is forced to turn to its fat stores for an alternative fuel source, which causes a condition calledketosis.
Once ketosis begins, it can lead to symptoms such as:
Basically, ketosis feels like a mild flu. These symptoms typically go away on their own after about a week. It just takes time for the body to adjust to its new reality.
It is important to talk to a healthcare provider before beginning a low-carb or ketogenic diet. These diets can be dangerous for certain people.
Coping With Sugar Withdrawal Symptoms
When trying to reduce sugar intake or cut sugar from our diet, there are some steps we can take to help cope with sugar withdrawal symptoms.
Set Specific, Practical Goals
While there may be reasons to switch to a diet low in added sugars, it is often more realistic (and achievable) to look for practical ways to gradually reduce sugar intake.
For example, we might swap out sugary snacks for foods that are higher in proteins, fats, and whole grains. Or we may stop drinkinghigh-sugar sodasand other sugary beverages, replacing them with water or other low-sugar drinks.
Increase Daily Fiber
Dietary fiber can help us feel fuller longer and reduce feelings of hunger. Foods that are high in fiber can also helpregulate blood sugar levels. This means that we will be less likely to experience cravings due to blood sugar fluctuations.
Eat Balanced Meals
Focus on eating meals and snacks that include a good balance of protein, complex carbohydrates, and healthy fats. Ensuring that we are getting agood balance of healthy foodscan help promote feelings of fullness, regulate blood sugar levels, and minimize cravings.
Get Enough Sleep
Sleep is essential for healthand well-being. Additionally, research has shown that a lack of sleep may contribute to cravings for certain foods, including those that are high in added sugars.
Engage in Physical Activity
Gettingregular physical activitycan also be helpful when cutting back on sugar. Research has found that even short bursts of brisk exercise can help reduce sugar cravings.
Tips for Successful Sugar Withdrawal
Sugar withdrawal doesn’t require long-term treatment because it passes relatively quickly. The main problem is sustaining a low-sugar diet as these restrictive diets can be too much for some people.
The key to changing our eating patterns is to find something we can live with long-term. If going sugar-free for three weeks is going to make us binge next month, it’s important to try a less drastic plan.
A diet rich in lean proteins, whole grains, fruits, and vegetables helps us sustain a healthy weight while giving our body the nutrients it needs to thrive.Processed foodstend to be packed with added sugars, so they should be limited. Instead, high-fiber foods like berries, oranges, or apples can satisfy an urge for something sweet.
Resources for Healthy Eating
There are a variety of resources available that can help us create a healthy meal plan.
What to Know About Eating Disorders
Summary
Reducing sugar intake is an admirable goal. The best diets are not really diets at all, but changes in eating behaviors. Old habits can be hard to break, especially whentrying to quit cold turkey. Instead, start with small changes.
It’s important to feel proud of the small steps we’re taking rather than guilty about the changes yet to be made. Each small step will build upon the last, taking us into a healthier tomorrow.
9 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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