If you're considering a sugar detox, you may wonder what happens to your body when you stop eating sugar. Some claim that a sugar detox can drastically overhaul your diet if you get rid of that one sweet ingredient. You can eliminate "empty calories," which helps you manage your weight, and you might eat more nutrient-rich foods.12

In contrast, you may end up depriving your body of its primary energy source, depending on what foods you cut out. The natural sugars in carbs help you complete your daily activities and think clearly. You might feel cranky and nervous and develop a headache without that energy.3

Instead, eating sugar in moderation and as part of a balanced diet might be a healthier option than nixing it altogether. Read on to learn what happens when you stop eating sugar, including tips on how to reduce sugar intake.

What Counts as Sugar?

The Dietary Guidelines for Americans (DGA) advises getting no more than 10% of your daily calories from added sugar.4 Added sugars are ones that manufacturers put into foods or drinks when processing or preparing them.1

Different forms of sugars include:1

• Galactose
• Glucose
• Fructose
• Lactose
• Maltose
• Sucrose

Natural vs. Added Sugar

Keep in mind that the DGA's recommended limit does not apply to naturally occurring sugars, like those in fruit, vegetables, whole grains, and dairy. Those foods have antioxidants, minerals, and vitamins essential for your overall health.5

In contrast, added sugars are "empty calories" since they do not provide nutrients other than simple carbohydrates. You'll find added sugars in baked items, candies, ketchup, salad dressings, and soda.6 Excess added sugar intake can increase your risk of several health conditions. Those include heart disease and type 2 diabetes.7

Carbohydrates and Sugar

It's nearly impossible to cut all sugar out of your diet completely since carbs are sugars. Your body digests and breaks down carbs into glucose (sugar), which it uses or stores in your cells for energy. The United States Department of Agriculture's (USDA) Dietary Guidelines for Americans recommends getting between 45% and 65% of your daily calories from carbohydrates.4

Most sugar detoxes focus on added sugars rather than all carbs, which affect your body in similar ways. You are not actually cutting out sugars when you go on a detox. You're still getting sugar, just in a different form.

Keep in mind that it's not plausible to stop eating carbs completely and get all your calories from protein and fat. You would have to cut out nutrient-rich foods like fruit, vegetables, and whole grains, as well as dairy. Even then, your body uses gluconeogenesis, a metabolic pathway that produces glucose from non-carb sources.8

How To Determine Amount of Sugar in Foods

The American Heart Association (AHA) advises that women eat no more than 25 grams of added sugar per day and men eat no more than 36 grams.9 Check the label to see how much added sugar is in your food and drinks. The label will typically list how much total sugars, including natural sugars, are in the product. The manufacturer will list how much of that is added sugars directly underneath.10

Benefits of Not Eating (or Reducing) Sugar

There are numerous potential benefits to cutting back on sugar consumption.

1. Helps Manage Weight

Eating too much added sugar causes weight gain. Added sugars have a lot of calories but add no nutrients to your diet, increasing your obesity risk.1 Cutting out or limiting your added sugar intake reduces how many calories you consume, which is often necessary for weight loss.11

2. Lower Your Heart Disease Risk

Research has found that sugary drinks might lower your HDL (good) cholesterol and increase your triglycerides, a fat.12 Low HDL cholesterol and high triglycerides are significant risk factors for heart disease, the leading cause of death in the United States.13

Try replacing sugary drinks with water. You might add pieces of fruit or cucumber slices to your water for flavor.

3. Manages and Prevents Diabetes

You do not need to avoid sugar entirely if you have prediabetes or diabetes. Instead, the American Diabetes Association (ADA) advises that you limit added sugar to help manage your blood sugar.14 High blood sugar may increase your risk of eye, kidney, and nerve damage if uncontrolled.15

4. Might Boost Your Intake of Nutrient-Rich Foods

You may make more nutritious choices if you cut out added sugars. For example, swapping an energy bar for a handful of berries supplies you with antioxidants, fiber, minerals, and vitamins.16 Opt for a balance of fruit, dairy, lean protein, vegetables, and whole grains to consume nutrients that your body needs to repair itself and protect you from illnesses and infections.5

5. Reduces Tooth Decay Risk

Added sugars feed bacteria in your mouth that cause tooth decay, or damage to the protective covering (enamel) on your teeth. Tooth decay increases your risk of cavities and gum disease. Make sure that you brush and floss your teeth regularly, in addition to limiting sugary foods and drinks.17

Risks of Eliminating Sugar 

It's not helpful or accurate to think of sugar as the enemy. You might start to crave sugar more than usual if you label them as "off limits" and restrict them. You may eventually reach for those off-limits foods, feeling out of control since you have been denying them for so long.

That "sugar withdrawal" you might feel when you give up sugar is not proof of an "addiction," nor is it something you could "power through" for a few days. Your blood sugar may be too low, depending on what foods you cut out. Your body requires sugar in the form of glucose to function properly. You might develop unpleasant side effects when you do not fuel yourself properly.3

Some of the most common low blood sugar symptoms include:3

• Difficulty thinking clearly
• Fatigue
• Feeling cranky and nervous
• Headache
• Hunger
• Rapid heartbeat
• Sweating
• Tingling and numbness
• Trouble sleeping
• Vision changes (e.g., blurry vision and double vision)

Sugar Detox Alternatives

A sugar detox is often hard to stick with and might feel restrictive. Instead, here are some alternatives to a sugar detox:

Change Your Mindset

You may need time to be ready and give yourself unconditional permission to eat sugar when you want it. Try shifting your focus from "I have to cut back on sugar" to "I will consistently eat filling meals and snacks throughout the day." 

Focus on Balanced Meals

Make sure that your meals contain carbs, protein, and fat, which provide energy and satisfy your appetite. Allow yourself to enjoy sweet treats every now and then.18

Have an Arsenal of Snacks

Choose snacks high in fiber and low in added sugar to stay full for long periods. Swap sugary treats for fruit if you're craving something sweet.19

Try Intuitive Eating

This is the idea that letting yourself eat what you want improves your relationship with food. The more you allow yourself to consume foods that feel "addictive," the more they lose their appeal.20 You might keep sugary foods in your house instead of banning them to lessen your desire for them over time.