Cutting added sugar for 30 days can reduce cravings, stabilize energy and mood, aid weight loss, and improve skin, though you may get headaches or cravings in the first days.
Short-term effects
Within days to weeks, many people report fewer sugar cravings, steadier energy and better sleep. First week may bring headaches, irritability and fatigue as the body adjusts.
Possible benefits
- Weight loss from fewer calories.
- Better blood sugar control.
- Improved skin and fewer cavities.
- Better mood.
- Lower triglycerides.
Evidence
A 2014 review and a 2016 study with children (Lustig et al., Obesity) showed that cutting added sugar improved metabolic health in 9 days.
Guidelines
The American Heart Association recommends no more than 36 g (men) and 25 g (women) of added sugar per day. The average American eats 17 teaspoons a day.
Tips
Read labels, avoid sugary drinks, and eat whole foods.
Natural sugar
Fruit is fine.
Added sugar versus natural sugar
Cutting added sugar means removing sodas, sweets, desserts, sweetened cereals and sauces, but not whole fruit or plain milk. Natural sugars come with fiber and nutrients and are processed slower.
US intake
Americans eat about 17 teaspoons (around 68 grams) of added sugar per day on average, according to the CDC and the Dietary Guidelines. The American Heart Association recommends no more than 36 grams (9 teaspoons) a day for most men and 25 grams (6 teaspoons) for most women.
First week
Some people report headaches, cravings, irritability, fatigue or trouble concentrating in the first days. These effects usually fade within 1 to 2 weeks, though the research on sugar withdrawal in humans is limited.
Possible changes at 30 days
- Lower calorie intake and some weight loss.
- More stable energy.
- Improved blood sugar control in people who had high intakes.
- Better dental health with fewer cavities.
- Lower triglycerides in some studies.
- Changes in taste, with fruit tasting sweeter.
What research shows
A 2016 study published in Obesity found that children with obesity who had added sugar replaced with starch for 9 days saw improvements in blood pressure, triglycerides and insulin levels, without changing calories.
Hidden sugars
Added sugar may be listed as sucrose, high fructose corn syrup, dextrose, maltose, agave nectar, cane juice or honey. Check nutrition labels.
Diabetes and health conditions
People with diabetes or taking glucose lowering drugs should talk to a clinician before major diet changes, as low blood sugar can occur.
Tips for success
- Replace sodas with water or unsweetened sparkling water.
- Eat protein and fiber at meals.
- Choose fruit for dessert.
- Read labels.
- Sleep well, since fatigue raises cravings.
Guideline limits and typical intake
The American Heart Association recommends limiting added sugar to no more than 36 grams (9 teaspoons) a day for most men and 25 grams (6 teaspoons) for most women, while the Dietary Guidelines for Americans advise less than 10 percent of daily calories from added sugars. Americans consume about 17 teaspoons, or roughly 70 grams, per day on average. Added sugar is in soda, candy, baked goods, cereals, flavored yogurts, sauces and many packaged foods, under names such as sucrose, high fructose corn syrup, cane juice and maltose. Natural sugars in whole fruit and plain milk come with fiber, protein and nutrients and are not what guidelines target.
What people may notice over a month
Cutting added sugar can reduce calorie intake and may produce weight loss, lower triglycerides and improved blood pressure in some people, according to trials, especially if sugary drinks are removed. Some people report headaches, irritability or cravings in the first few days, and many say cravings ease after a few weeks, although the research on sugar addiction in humans is debated. Read labels, since the Nutrition Facts panel lists added sugars in grams. People with diabetes should work with a doctor before changing diet. A sustainable approach is gradually lowering added sugars and keeping fruit, vegetables, whole grains and protein.
Based on data from the American Heart Association and the Dietary Guidelines for Americans
