Can You Actually Detox From Sugar? Doctors Explain.
MOST PEOPLE EAT too much added sugar.
On average, Americans consume 17 teaspoons of added sugar every day—two to three times more than the recommended amount, according to the American Heart Association.
When you eat too much sugar, it can put you at risk for health conditions like obesity, diabetes, high blood pressure, heart attack, and stroke, according to Harvard Medical School. So, cutting back on added sugar is a good idea for most people—but, that doesn’t mean you have to completely give up sweets.
“While some populations may exceed the current recommended intake for added sugar, as a dietitian I don’t think it’s appropriate to suggest everyone needs to completely avoid sugar or give it up altogether,” says Cara Harbstreet, R.D., L.D., owner of Street Smart Nutrition.
Moderation is the best approach. The current Dietary Guidelines for Americans recommends that no more than 10 percent of your total daily calories come from added sugar. Harbstreet says that guide is variable, depending on your age, overall calorie intake, and activity level.
Giving up the sweet stuff is challenging because it's found in unsuspecting places, like tomato sauce and crackers. However, reducing how many soft drinks and sugary snacks (which is where most people get their added sugar) you eat daily can benefit your health.
So, do you need a sugar detox? Nutrition experts explain and offer tips for cutting back on sugar, what happens to your body when you do, and how it may benefit your overall health.
What Is Sugar?
Sugar is a type of carbohydrate, along with fiber and starch, according to Johns Hopkins Medicine. But, fiber and starch are complex carbohydrates, which are digested more slowly and gradually release glucose (a type of sugar) into your bloodstream. Sugar is a simple carbohydrate that’s digested quickly and revs up your blood sugar more quickly.
Sugar, also known as sucrose, can refer to white table sugar, which is what people mean when they say “added sugar” because it’s found in baked goods and processed foods.
But, there are several natural sugars found in fruits, vegetables, grains, and dairy products, including fructose, lactose, and glucose. You don’t want to cut out foods with natural sugars, which also contain complex carbs, vitamins, and other nutrients, Harbstreet says.
Can You Detox From Sugar?
Not really, even though there’s some evidence that sugar can be addictive.
“Despite its widespread use, the phrase ‘sugar detox,’ doesn’t have any medical relevance,” explains Pratima Dibba, M.D., a board-certified gastroenterologist with Medical Offices of Manhattan and a contributor to LabFinder. “Sugar doesn't undergo the same kind of detoxification process as other chemicals.”
The body has its own built-in detox capabilities via the liver and kidney, Harbstreet adds. “This idea of ‘detoxing’ has really been inflated through unqualified influencers or unsubstantiated claims about the need to engage in prescriptive detox programs from sugar or other ingredients.”
Reducing your sugar isn’t really a detox, Dr. Dibba says, but it could result in some health benefits.
What Happens When You Stop Eating Sugar?
How your body reacts to the absence of sugar depends on how much you eat in the first place—and whether you're eating other types of carbs. Your body breaks down complex carbohydrates, like oatmeal and fruit, into simple sugars to use as energy.
When you start to cut out sugar, Dr. Brian Quebbemann, M.D., a bariatric surgeon based in California, says it could be a rough couple of days.
If you typically grab a muffin every morning and follow dinner with dessert, you might start daydreaming about these sweets, Dr. Quebbemann says. This occurs because you don’t have sugar to help stimulate your brain.
As insulin, a hormone that regulates glucose, drops to become more stable, you might initially feel tired and lethargic, but that will pass within a few days. Adrenaline will increase and help break down glycogen, or sugar, stored in your body. This will be released into your bloodstream pretty quickly, says Dr. Quebbemann.
"You’ll go through that in less than 24 hours," he says.
Within three to five days, your liver will make ketones from fat since there's no more glucose, your body’s main energy source. That’s when your body enters ketosis, aka fat-burning mode.
As a result, you could experience muscle cramps, since you're losing a lot of water when you’re in ketosis after cutting out sugar. Some people experience keto flu, associated with headaches, fatigue, and cramps, which lasts about a week.
The Benefits of Reducing Your Sugar Intake
When you cut out added sugar (or at least cut back), Dr. Dibba says you can see a number of positive health effects, including:
Reduced calorie intake, making weight loss easier
Stabilized blood sugar, which reduces your risk for type 2 diabetes or helps you manage the condition if you already have it
Reduced cardiovascular risk, with lower blood pressure and better cholesterol
Reduced risk of cavities and gum disease
Healthier skin and a lower chance of acne
Lowered risk for fatty liver disease
Keep in mind that the extent of the health benefits often depends on how much sugar you eat, how much you’re reducing your intake, and your individual health, Dr. Dibba says.
How to Cut Back on Sugar
How you reduce your added sugar intake is a personal preference, Dr. Dibba says. Some people have better results going cold turkey, while others prefer gradually getting off the sweet stuff.
“The best strategy is the one you can keep up with over the long haul,” she says. “It’s important to give yourself a chance to succeed by establishing reasonable expectations, exercising patience, and maybe even seeing a doctor or nutritionist for advice.”
Some ways to reduce sugar, according to the American Heart Association, include:
Reduce the amount of sugar you add to coffee, tea, or anything else you like to sweeten
Swap sugary drinks for carbonated or still water with fruit
Eat more fruits, which are naturally sweet
Compare labels and choose products with the lowest sugar
Should You Cut Out All Sugar?
You really don’t need to eliminate sugar altogether—it would be tough to maintain, anyway, Harbstreet says. For some people, it could exacerbate a preoccupation with healthy eating and possibly lead to disordered eating.
Plus, not all sugar is bad. Eating complex carbs, like fruits, vegetables, and whole grains, keeps your insulin levels healthy.
“These sugars come from whole foods, so they also provide vitamins, minerals, fiber, and other benefits for your body including energy,” Dr. Dibba says.
If you want to reduce any of the sweet stuff, focus on added sugars, or simple sugars, she adds.
Mindfulness is a good way to adjust your relationship with sugar, Harbstreet says. This helps you gauge how much you actually enjoy certain foods, like sweets.
“You may find some sugary foods are worth keeping around while others have less importance to you,” she explains.
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