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If you’re someone with a sweet tooth who can’t get enough of snacks, cookies and cakes, you’re not alone. According to the American Heart Association, Americans consume an average of 77 grams of added sugar per day, which is triple the recommended daily amount for women. To give you an overview, four grams of sugar equals one teaspoon of sugar, so 77 grams is just under half a cup of sugar. The AHA also found that the top source of added sugar is from beverages (soda, we’re looking at you!), followed by snacks and desserts. Because many of us consume more sugar than recommended, it can make us wonder about the impact on our health and the effects of giving up sugar.
First, let’s dig a little deeper into what too much added sugar could be doing to our bodies. Unlike natural sugar, this type of sweetener includes sugars or syrups that are added during food processing or preparation. It can make food taste delicious, but too much of it can wreak serious havoc on our overall health. For example, Harvard Health Publishing reported that a high intake of added sugar is associated with everything from diabetes and weight gain to fatty liver disease. Not only that, but the Mayo Clinic warns that consuming too much added sugar could also raise your triglyceride levels, which is linked to an increased risk of heart disease. Some research has even shown that it may increase the risk of cognitive decline and certain cancers.
After learning about some of these possible effects of excessive sugar consumption, you may be inclined to reduce your intake. In fact, some people may even attempt to eliminate it altogether or for a period of time. Eliminating added sugars, even just for a month, may seem difficult at first, but the benefits they can bring are well worth the effort. From a reduced risk of diabetes to better gut health and less anxiety, read ahead about the incredible effects of quitting sugar for 30 days.
Chronic inflammation, which affects nearly 125 million Americans, has been linked to a wide range of diseases, including diabetes, cardiovascular disease, Alzheimer’s disease and arthritis, and three in five people in the world are dying from these inflammatory diseases. Among other common lifestyle factors like excessive alcohol consumption, smoking, obesity, and chronic stress that can increase your risk of inflammation, a 2006 research study suggests that sugar may also be directly related. So learning to live without added sugar can help you reduce your risk of some of these inflammatory conditions.
A 2020 report published in the American Journal of Clinical Nutrition found that sugar consumption may be a risk factor in the development of certain cancers, with an emphasis on breast cancer. Allison Tallman, MS, RDN, CNSCdietitian at Sporting Smiles, also explains that giving up sugar can also lower your risk of certain cancers.
“Sugar consumption ‘feeds’ cancer cells, even those that already have cancer,” says Tallman.
“While sugar is a source of energy, the type of source (i.e. quality) is the most important thing,” says Tallman.
She points out that refined sugar, such as those found in processed foods, cookies, chips and cakes, can make you sluggish and sluggish.
“By giving up these foods, and therefore sugar, we are likely to increase our energy and feel better than ever,” she adds.
So if you were to try a sugar cleanse for an entire month, chances are you would experience a natural boost in your energy levels.
If you’re someone who struggles with bloating and an unpredictable digestive system, you might want to give yourself a sugar break. Ultimately, cutting out sugar for a month can benefit your digestive health. One of the ways it can do this is to help you achieve a better balance of “good” gut bacteria.
“Sugar and refined carbs feed bad bacteria in the gut, which can lead to digestive issues,” says Jenny Askew, MS, RD, LD, ACSM-EP, integrative and functional dietician and president of The Nutrition Clinic for Digestive Health. This can lead to too much bad bacteria and not enough good, and can potentially cause gastrointestinal issues like gas, bloating, diarrhea, or even constipation.
“This can [also] contribute to inflammatory conditions — think acne, headaches, and rashes,” Askew adds.
Ever since we were kids, sugar has been synonymous with cavities, and for good reason. According to Healthy Food America, adults who regularly consume one to two sugary drinks a day have 30% more dental disease than adults who don’t consume sugary drinks. Additionally, HFA also reports that children who regularly drink sugar-filled sodas have nearly twice the risk of tooth decay compared to children who don’t drink soda. During your sugar-free month, replace drinks high in sugar with healthier alternatives, such as flavored seltzer water or unsweetened lemon tea.
Giving up added sugar for a month not only has positive effects on our body, but also on our mind. For example, according to one study, a high sugar intake in a diet is associated with a higher risk of depression. In a separate 2019 study, it was also found that a diet high in sugar can cause neurobiological changes in brain function, altered emotional states, and anxiety.
According to a recent study published in PLOS ONE, the researchers found that “increased sugar in a population’s food supply was linked to higher rates of type 2 diabetes, independent of obesity rates.” Another study, published in the British medical journal, found that regardless of a person’s weight or visceral fat level, consuming just one sugary drink per day was associated with an increased risk of diabetes. So this risk of developing type 2 diabetes, which is the most common form of diabetes, can be reduced if you can reduce or severely limit your intake of added sugar.
A recent study in France looked at over 24,000 adults to see if dietary habits had an effect on whether or not an individual developed acne. What the researchers found was that a diet high in sugar, fat, and animal products was indeed linked to an increase in acne in adults. So, giving up sugar for a month can be beneficial for clearing up your skin.
A previous version of this story was published on February 24, 2022. It has been updated to include additional copy and proofreading revisions, additional research, and updated contextual links.
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