According to a study at the University of North Carolina, the average person consumes 300–500 calories from added sugar every day. About 20% of the American population takes in over 700 sugar calories daily. To put that in perspective, imagine eating a cup of sugar. Not a pretty sight.
Even when you’re not eating food that’s obviously high in sugar, you’re still getting it from unexpected places. “Not only are we getting sugar from obvious places like cakes, candy, and soda, but it’s also coming from healthier-sounding products like salad dressing, pasta sauce, and yogurt,” says Elyse Powell, one of the study’s coauthors. And that’s just added sugar – not the natural sugars present in fruit, vegetables, and milk.
The American Heart Association recommends women consume no more than 6 teaspoons of added sugar daily (25g / 100 calories), and men no more than 9 teaspoons (37.5g / 150 calories). Most people are consuming three to four times that amount.
So what actually happens when you stop?
Why Sugar Is So Hard to Give Up: The Brain Science
Understanding why cutting sugar is difficult requires understanding what it does to the brain – and the mechanism is more sophisticated than most people realize.
In neuroscience, food is a “natural reward.” In order to survive as a species, behaviors like eating must be pleasurable to the brain so that they are reinforced and repeated. Evolution developed the mesolimbic pathway – a brain system that processes these natural rewards. When we do something pleasurable, a bundle of neurons called the ventral tegmental area uses the neurotransmitter dopamine to signal to the nucleus accumbens, which connects to the prefrontal cortex to create memory and drive repeated behavior.
Most of us prefer sweets because, evolutionarily, our mesolimbic pathway reinforced that sweet things provide a healthy source of carbohydrates. When our ancestors went scavenging for berries, sour meant unripe and bitter meant poison. Sweet meant safe energy. Sugar hijacks this ancient system.
Like drugs of abuse – nicotine, cocaine, heroin – sugar hijacks the brain’s reward pathway. Over the long term, regular sugar consumption changes gene expression and the availability of dopamine receptors. Specifically, it increases D1 receptors (excitatory) and decreases D2 receptors (inhibitory), while also inhibiting the dopamine transporter that clears dopamine from the synapse after firing. The result: prolonged dopamine signalling, greater excitation of the brain’s reward pathways, and a need for more and more sugar to produce the same effect. Tolerance – the same mechanism that drives drug addiction – builds over time.
The same four components of addiction – bingeing, withdrawal, craving, and cross-sensitization – have been observed in animal models of sugar consumption. In a typical experiment, rats deprived of food for 12 hours then given 12 hours of access to a sugar solution and regular food displayed drug-like behaviors within a month: bingeing on the sugar solution, showing anxiety and depression during food deprivation, and when exposed to cocaine and opiates later, demonstrating dependent behaviours at higher rates than non-sugar-consuming rats.
What Happens in the First Few Days
The first few days of cutting sugar are genuinely uncomfortable for heavy consumers. Withdrawal symptoms are real. Andrew, who went sugar-free for 40 days, described it: “The first few days are a little rough. It almost feels like you’re detoxing from drugs. I found myself eating a lot of carbs to compensate for the lack of sugar.”
A 2002 Princeton study by Carlo Colantuoni found that rats undergoing sugar withdrawal – either through food deprivation or treatment with naloxone (the drug used for opiate addiction) – showed physical symptoms including teeth chattering, paw tremors, and head shaking. Withdrawal also made them more anxious and, in forced swim tests, more likely to show passive, helpless behaviour. A further study by Victor Mangabeira found that sugar withdrawal was also linked to impulsive behaviour.
For average consumers rather than heavy ones, the symptoms are milder – anxiety, restlessness, low mood, and cravings. These typically peak in the first few days and diminish significantly after the first week.
What Happens to Your Body When You Stop Eating Sugar
1. Your Heart Health Improves
According to cardiovascular research scientist James J. Di Nicolantonio at St. Luke’s Mid America Heart Institute, cutting added sugar reduces the risk of heart disease by three times. Added sugar chronically raises insulin levels, which activates the sympathetic nervous system, increasing blood pressure and heart rate. Within weeks of cutting sugar, you can expect a 10% decrease in LDL cholesterol and a 20–30% decrease in triglycerides, along with improved blood pressure.
2. Inflammation Drops
Added sugar is highly inflammatory. An AJCN study found that consuming one 12-ounce can of soda daily for three weeks increased inflammation levels in people who hadn’t previously consumed soda by 87%. Cutting added sugar removes one of the most consistent drivers of systemic inflammation in the modern diet.
3. Acne Clears Up
Acne production is triggered by systemic inflammation and hormonal fluctuations – both of which are directly driven by sugar consumption. Reducing sugar intake removes these triggers, and most people notice their skin beginning to clear within a few weeks of cutting out added sugar.
4. Diabetes Risk Falls Dramatically
Robert Lustig, MD, studying sugar consumption across 175 nations, found that just 150 calories of added sugar in the daily diet increases the risk of developing type 2 diabetes by 11 times compared to 150 calories from fat or protein. Extensive sugar intake causes fat to build up around the liver, increasing insulin resistance and impairing pancreatic function. Removing added sugar from your diet directly reduces this risk.
5. Mood Improves
A Columbia University study found that women who consume high quantities of added sugar have increased rates of anxiety, irritability, and mood swings. Once the withdrawal period passes, people who cut sugar consistently report improved general mood and emotional stability. Sugar was giving them artificial comfort – and the long-term effect of removing it is a more stable baseline.
6. Sleep Improves
Added sugar triggers cortisol production, which has a direct adverse effect on sleep patterns. Cutting sugar reduces cortisol output, improves energy stability during the day, and allows deeper, more consistent sleep at night.
7. Memory and Cognition Sharpen
An animal study at UCLA found that consuming high quantities of sugar inhibits memory and learning. Prolonged sugar consumption can damage the communication between brain cells beyond repair. After 40 days sugar-free, Andrew’s tolerance had shifted so completely that his first sweet tasted too sweet. “I had to rebuild my tolerance,” he said. The brain’s reward calibration resets.
8. You Lose Weight
Cutting 200 calories of added sugar can help you lose 10 pounds in six months – even without replacing that food with less. Sugar also signals the brain to register hunger rather than satiety: think about the last time you ate a doughnut and immediately wanted another. Removing sugar disrupts this cycle and makes appetite regulation significantly easier.
Related: Why Less Sleep Equals More Body Fat
Longer-Term Benefits of a Low-Sugar Diet
Cholesterol improves. People who consume sugar regularly tend to have lower HDL (“good” cholesterol) and higher LDL (“bad” cholesterol) and higher triglycerides. Removing sugar shifts all three numbers in the right direction, reducing arterial plaque buildup and long-term heart disease risk.
Blood pressure stabilizes. Extra body fat from sugar consumption forces the heart to work harder to pump blood throughout the body. Sugar also raises blood pressure independently of body fat. Both effects reverse on a low-sugar diet.
Energy becomes stable. The sugar spike and crash cycle is replaced by steady, controlled energy from whole foods with protein, complex carbohydrates, and healthy fats. Most people report feeling more consistently alert and productive.
Ghrelin (hunger hormone) is better regulated. Sugar triggers ghrelin release, making you feel hungry. On a low-sugar diet, ghrelin is better managed – you feel satiated for longer and experience fewer sudden cravings.
Cancer risk may reduce. Some types of cancer – including pancreatic cancer – have been linked to excessive sugar consumption. Cancer cells use sugar as fuel. Doctors commonly advise cancer patients to limit sugar intake; a low-sugar diet is a proactive measure against tumor growth conditions.
Why Sugar Is So Damaging: The Numbers
The average person drinks close to three sodas daily – roughly 420 sugar calories from drinks alone, before any food is considered. The AHA recommends a maximum of 150 sugar calories per day for men and 100 for women. Three sodas alone is more than three times the recommended daily maximum for men and more than four times for women.
Beyond weight gain, documented health consequences of chronic sugar overconsumption include: immune system suppression, elevated cholesterol and triglycerides, increased allergy reactivity, pancreatic damage, headaches and migraines, and elevated blood pressure. Related: 10 Foods That Help Regulate Blood Sugar and Prevent Type 2 Diabetes
You might also like:
- Easy Ways to Reduce Your Sugar Intake
- The 4 Best Strategies to Stop Sugar Cravings
- 8 Tips to Balance Blood Sugar for Muscle and Performance
- The 9 Rules of Getting Super Lean
The study goes on to conclude that most people should cat down their sugar intake. According to the American Heart Association…
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Thanks for these by the way, keep up the good work.
My Name is Gabriel and I will like to cut sugar from now on ,so my question is does a beer contains suger also? Must also stop drinking alcohol
Hey there Gabriel. Beer does not contain sugar, but it does contain carbs. As for other spirits they all have empty calories, meaning they have nothing nutritious in them, but provide high calories which contribute to fat gain.