Table of ContentsView AllTable of ContentsSymptomsHow to DetoxCausesRisksSupport
Table of ContentsView All
View All
Table of Contents
Symptoms
How to Detox
Causes
Risks
Support
Sugar addiction is a controversial topic,with researchers on both sides of the debate.Some research suggests that sugar elicits neurochemical changes in the brain that are similar to those that drugs of dependence make.If you think you may have a sugar addiction, there are steps you can take to break the habit.Luis Alvarez / Getty ImagesSymptoms of a Sugar AddictionHow sugar addiction makes you feel can vary from person to person. However, common signs and symptomsof sugar addiction include:Intense cravings for sugarEating sugary foods or beverages even when you’re not hungryFrequentlybinge eatingsugary foodsFeeling tiredor bloated after eatingMood changes, such as increased irritability, depression, or anxietyEating sugar to cope with emotionsHiding or lying about your sugar consumptionGoing out of your way to get sugarExperiencingwithdrawalsymptomswhen you stop eating or drinking sugar, such as lightheadedness, fatigue, nausea, or mental fog12 Simple Strategies to Curb Sugar CravingsHow to Detox From Sugar and Break the AddictionIfsugary foodsare a part of your everyday diet, especially multiple times a day, it may take time to detox and reduce sugar cravings.Some people may find it helpful to go cold turkey and cut out all sources of added sugars all at once. Others may find that approach too extreme and opt for a more gradual reduction of sugar intake over time.Whichever method of reducing sugar intake in your diet, below are additional tips to helpdetox your bodyfrom sugar:Drink more water:Staying hydrated is important for your overall health and can help with digestion and satiety.Include more fiber and protein in your diet:Both fiberand proteinhelp you feel full longer, as well as help stabilizeblood sugar levels.Eat healthy fats:Healthy fats, such as those found in fatty fish and nuts, digest at a slower rate than sugar does, preventingblood sugar spikesand helping to decrease cravings for sugary foods.Get more sleep:Sleep deprivation can cause the hunger-stimulating hormone ghrelin to increase while limiting the appetite-suppressing hormone leptin—increasing the likelihood of late-night snacking.Not getting enough sleep can also decrease insulin sensitivity,which is a risk factor for insulin resistance and type 2 diabetes.Exercise regularly:Physical activity can help reduce stress and increase feel-good hormones called endorphins—taking the place of the need for a sugar-induced high feeling.Avoid sugary drinks:Cutting out sugar-sweetened beverages is a simple way to decrease sugar intake and empty calories (foods or beverages that contain calories but have little nutritional value) in your diet. Instead, choose water or other no-sugar drinks as your beverage of choice.The length of time it takes to detox from sugar varies from person to person. For some, it may only take a few days, while for others, it might take several weeks. The length of a sugar detox depends on several factors, such as how much sugar you usually consume and whether you cut it all at once or gradually decrease it over time.Reading Nutrition LabelsWhen trying to reduce sugar in your diet, reading nutrition labels can help. Though somenatural sugarsfrom fruit or milk are fine, try to keep added sugars to a minimum. Added sugars are listed underneath total carbohydrates on a food label.The American Heart Association recommends that men consume no more than 9 teaspoons of added sugar daily, while women should consume no more than 6 teaspoons of added sugar daily.Additionally, read the ingredients list to look for the source of sugar in the product. Other names for added sugar may include high fructose corn syrup, juices, syrups, words ending with “-ose” (such as glucose, maltose, or sucrose), molasses, maple syrup, and honey, to name a few.CausesExactly why people might become addicted to sugar is unknown. However, some possible reasons for craving sugar and sweets include:Imbalances: Some researchers believe that having an imbalance in certain substances, such as the chemical messengerserotoninand the amino acid tryptophan (from which serotonin is produced), may contribute to sugar cravings.Certain medications: Some medications stimulate hunger or affectblood sugarlevels, increasing appetite and possibly cravings for sweet foods.Habit: Some people eat out of habit—for example, always having something sweet to eat after a meal.Undereating: Not eating enough can leave your body feeling undernourished, which may trigger cravings—especially for higher-calorie, easier-to-access and eat foods.Stress: Stress and other emotions are common triggers for sugar cravings and other comfort foods.Not getting enough sleep:Poor sleep quality and habits have been linked with a higher intake of processed and sugar-rich foods.RisksSugar addiction can have several health risks,such as increased:Weight gainTooth decayInflammationInsulin resistance and type 2 diabetesHeart diseaseDepressionProfessional Support for Sugar AddictionIf you are struggling with sugar addiction and feel you need professional help, resources are available. Free support groups, such asFood Addicts in Recovery Anonymous, may be helpful.Working with a registered dietitian nutritionist may help identify an individualized approach to curbing your cravings and finding ideas for eating more nutrient-dense foods.Visiting with a therapist or counselor may also be beneficial when working through the emotions and mental health struggles of a sugar addiction. In some cases, working with both a dietitian and mental health therapist is warranted and helpful.SummarySigns of a sugar addiction include intense cravings for sugar, binge eating sugary foods, eating sugar to cope with emotions, hiding or lying about your sugar intake, going out of your way to get sugary foods and beverages, and experiencing withdrawal symptoms when not eating sugar.Tips for cutting down on sugar include eating more fiber, protein, and healthy fats, avoiding sugar-sweetened beverages, drinking more water, getting enough sleep, reducing stress, and exercising.If you are struggling to overcome a sugar addiction, working with a healthcare professional such as a registered dietitian and/or mental health professional may be helpful in overcoming your addiction.
Sugar addiction is a controversial topic,with researchers on both sides of the debate.Some research suggests that sugar elicits neurochemical changes in the brain that are similar to those that drugs of dependence make.
If you think you may have a sugar addiction, there are steps you can take to break the habit.
Luis Alvarez / Getty Images
Symptoms of a Sugar Addiction
How sugar addiction makes you feel can vary from person to person. However, common signs and symptomsof sugar addiction include:
12 Simple Strategies to Curb Sugar Cravings
How to Detox From Sugar and Break the Addiction
Ifsugary foodsare a part of your everyday diet, especially multiple times a day, it may take time to detox and reduce sugar cravings.
Some people may find it helpful to go cold turkey and cut out all sources of added sugars all at once. Others may find that approach too extreme and opt for a more gradual reduction of sugar intake over time.
Whichever method of reducing sugar intake in your diet, below are additional tips to helpdetox your bodyfrom sugar:
The length of time it takes to detox from sugar varies from person to person. For some, it may only take a few days, while for others, it might take several weeks. The length of a sugar detox depends on several factors, such as how much sugar you usually consume and whether you cut it all at once or gradually decrease it over time.
Reading Nutrition LabelsWhen trying to reduce sugar in your diet, reading nutrition labels can help. Though somenatural sugarsfrom fruit or milk are fine, try to keep added sugars to a minimum. Added sugars are listed underneath total carbohydrates on a food label.The American Heart Association recommends that men consume no more than 9 teaspoons of added sugar daily, while women should consume no more than 6 teaspoons of added sugar daily.Additionally, read the ingredients list to look for the source of sugar in the product. Other names for added sugar may include high fructose corn syrup, juices, syrups, words ending with “-ose” (such as glucose, maltose, or sucrose), molasses, maple syrup, and honey, to name a few.
Reading Nutrition Labels
When trying to reduce sugar in your diet, reading nutrition labels can help. Though somenatural sugarsfrom fruit or milk are fine, try to keep added sugars to a minimum. Added sugars are listed underneath total carbohydrates on a food label.The American Heart Association recommends that men consume no more than 9 teaspoons of added sugar daily, while women should consume no more than 6 teaspoons of added sugar daily.Additionally, read the ingredients list to look for the source of sugar in the product. Other names for added sugar may include high fructose corn syrup, juices, syrups, words ending with “-ose” (such as glucose, maltose, or sucrose), molasses, maple syrup, and honey, to name a few.
When trying to reduce sugar in your diet, reading nutrition labels can help. Though somenatural sugarsfrom fruit or milk are fine, try to keep added sugars to a minimum. Added sugars are listed underneath total carbohydrates on a food label.
The American Heart Association recommends that men consume no more than 9 teaspoons of added sugar daily, while women should consume no more than 6 teaspoons of added sugar daily.
Additionally, read the ingredients list to look for the source of sugar in the product. Other names for added sugar may include high fructose corn syrup, juices, syrups, words ending with “-ose” (such as glucose, maltose, or sucrose), molasses, maple syrup, and honey, to name a few.
Exactly why people might become addicted to sugar is unknown. However, some possible reasons for craving sugar and sweets include:
Sugar addiction can have several health risks,such as increased:
Professional Support for Sugar Addiction
If you are struggling with sugar addiction and feel you need professional help, resources are available. Free support groups, such asFood Addicts in Recovery Anonymous, may be helpful.
Working with a registered dietitian nutritionist may help identify an individualized approach to curbing your cravings and finding ideas for eating more nutrient-dense foods.
Visiting with a therapist or counselor may also be beneficial when working through the emotions and mental health struggles of a sugar addiction. In some cases, working with both a dietitian and mental health therapist is warranted and helpful.
Summary
Signs of a sugar addiction include intense cravings for sugar, binge eating sugary foods, eating sugar to cope with emotions, hiding or lying about your sugar intake, going out of your way to get sugary foods and beverages, and experiencing withdrawal symptoms when not eating sugar.
Tips for cutting down on sugar include eating more fiber, protein, and healthy fats, avoiding sugar-sweetened beverages, drinking more water, getting enough sleep, reducing stress, and exercising.
If you are struggling to overcome a sugar addiction, working with a healthcare professional such as a registered dietitian and/or mental health professional may be helpful in overcoming your addiction.
30 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Greenberg D, St. Peter JV.Sugars and sweet taste: addictive or rewarding?Int J Environ Res Public Health. 2021;18(18):9791. doi:10.3390/ijerph18189791
Westwater ML, Fletcher PC, Ziauddeen H.Sugar addiction: the state of the science.Eur J Nutr. 2016;55(Suppl 2):55-69. doi:10.1007/s00394-016-1229-6
Wiss DA, Avena N, Rada P.Sugar addiction: from evolution to revolution.Front Psychiatry. 2018;9:545. doi:10.3389/fpsyt.2018.00545
Jacques A, Chaaya N, Beecher K, et alThe impact of sugar consumption on stress driven, emotional and addictive behaviors.Neurosci Biobehav Rev. 2019;103:178-199. doi:10.1016/j.neubiorev.2019.05.021
Freeman CR, Zehra A, Ramirez V, et al.Impact of sugar on the body, brain, and behavior.Front Biosci (Landmark Ed). 2018;23(12):2255-2266. doi:10.2741/4704
Mantantzis K, Schlaghecken F, Sünram-Lea SI, Maylor EA.Sugar rush or sugar crash? A meta-analysis of carbohydrate effects on mood.Neurosci Biobehav Rev. 2019;101:45-67. doi:10.1016/j.neubiorev.2019.03.016
Knüppel A, Shipley MJ, Llewellyn CH, Brunner EJ.Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study.Sci Rep. 2017;7(1):6287. doi:10.1038/s41598-017-05649-7
Sinha R.Role of addiction and stress neurobiology on food intake and obesity.Biol Psychol. 2018;131:5-13. doi:10.1016/j.biopsycho.2017.05.001
Lydecker JA, Grilo CM.I didn’t want them to see: secretive eating among adults with binge-eating disorder.Int J Eat Disord. 2019;52(2):153-158. doi:10.1002/eat.23002
DiNicolantonio JJ, O’Keefe JH, Wilson WL.Sugar addiction: is it real? A narrative review.Br J Sports Med. 2017;52(14):910–913. doi:10.1136/bjsports-2017-097971
Hervik AK, Svihus B.The role of fiber in energy balance.J Nutr Metab. 2019;2019:4983657. doi:10.1155/2019/4983657
Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
Oberoi A, Giezenaar C, Rigda RS, et al.Effects of co-ingesting glucose and whey protein on blood glucose, plasma insulin and glucagon concentrations, and gastric emptying, in older men with and without type 2 diabetes.Diabetes Obes Metab. 2023;25(5):1321-1330. doi:10.1111/dom.14983
Gołąbek KD, Regulska-Ilow B.Dietary support in insulin resistance: an overview of current scientific reports.Adv Clin Exp Med. 2019;28(11):1577-1585. doi:10.17219/acem/109976
Zuraikat FM, Laferrère B, Cheng B, et al.Chronic insufficient sleep in women impairs insulin sensitivity independent of adiposity changes: results of a randomized trial.Diabetes Care. 2024;47(1):117-125. doi:10.2337/dc23-1156
Ledochowski L, Ruedl G, Taylor AH, Kopp M.Acute effects of brisk walking on sugary snack cravings in overweight people, affect and responses to a manipulated stress situation and to a sugary snack cue: a crossover study.PLoS One. 2015;10(3):e0119278. doi:10.1371/journal.pone.0119278
American Heart Association.How much sugar is too much?
Ventura T, Santander J, Torres R, Contreras AM.Neurobiologic basis of craving for carbohydrates.Nutrition. 2014;30(3):252–256. doi:10.1016/j.nut.2013.06.010
Myers CA, Martin CK, Apolzan JW.Food cravings and body weight: a conditioning response.Curr Opin Endocrinol Diabetes Obes. 2018;25(5):298-302. doi:10.1097/MED.0000000000000434
Martínez-Gómez MG, Roberts BM.Metabolic adaptations to weight loss: a brief review.J Strength Cond Res. 2022;36(10):2970-2981. doi:10.1519/JSC.0000000000003991
Javadi Arjmand E, Bemanian M, Vold JH, et al.Emotional eating and changes in high-sugar food and drink consumption linked to psychological distress and worries: a cohort study from Norway.Nutrients. 2023;15(3):778. doi:10.3390/nu15030778
Godos J, Grosso G, Castellano S, et al.Association between diet and sleep quality: a systematic review.Sleep Med Rev. 2021;57:101430. doi:10.1016/j.smrv.2021.101430
Endy EJ, Yi SY, Steffen BT, et al.Added sugar intake is associated with weight gain and risk of developing obesity over 30 years: the CARDIA study.Nutr Metab Cardiovasc Dis. 2024;34(2):466-474. doi:10.1016/j.numecd.2023.10.022
Moynihan P.Sugars and dental caries: evidence for setting a recommended threshold for intake.Adv Nutr. 2016;7(1):149-156. doi:10.3945/an.115.009365
Ma X, Nan F, Liang H, et al.Excessive intake of sugar: an accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481
Martins FO, Conde SV.Impact of diet composition on insulin resistance.Nutrients. 2022;14(18):3716. doi:10.3390/nu14183716
Huang Y, Chen Z, Chen B, et al.Dietary sugar consumption and health: umbrella review.BMJ. 2023;381:e071609. doi:10.1136/bmj-2022-071609
Hu D, Cheng L, Jiang W.Sugar-sweetened beverages consumption and the risk of depression: a meta-analysis of observational studies.J Affect Disord. 2019;245:348-355. doi:10.1016/j.jad.2018.11.015
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
