Table of ContentsView AllTable of ContentsWhy It’s HardCommon SymptomsTimelineComplicationsHow to QuitWhen to See a Healthcare Provider
Table of ContentsView All
View All
Table of Contents
Why It’s Hard
Common Symptoms
Timeline
Complications
How to Quit
When to See a Healthcare Provider
Sugar withdrawal can occur when you reduce or eliminate sugar in your diet. A typical sugar withdrawal timeline can last a week or more and consists of several stages with symptoms including fatigue, cravings, and irritability. If you go on alow-carbohydrate dietlike theketogenic diet(sometimes called keto), you may also have flu-like symptoms when you stop eating sugar.
For some people, managing the effects of sugar withdrawal can be very difficult. However, eating less sugar is an important step in achieving good health. To prevent diabetes, obesity, and other medical conditions, the Dietary Guidelines for Americans recommends limiting sugar to 10% or less of your daily calories.
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Why Sugar Withdrawal Occurs
The effects ofsugar addictionand withdrawal are similar to those seen in addictions to drugs. Like drugs, sugar stimulates the reward (pleasure) centers in the brain, triggering a release of the hormonedopamine, which causes you to feel good and crave more.
Sugar consumption is associated with binge-eating behaviors that mimic those seen in substance-use disorders. When these behaviors happen repeatedly, the brain’s reward center starts to decrease the dopamine “value” of sugar so that one must eat more and more sugar to get the same feel-good effect.
Withdrawal occurs when someone eliminates or substantially reduces how much sugar they consume. Before the detox starts, the body becomes accustomed to higher doses of dopamine. Once the source of those high dopamine doses is eliminated, the body asks for more in the form of cravings and other uncomfortable symptoms.
It can take a few days to a few weeks for the body to adjust to thereduced sugar intake, during which time the withdrawal symptoms will gradually fade away.
The American Psychological Association specifically describes withdrawal as “psychological, behavioral, and cognitive” symptoms that occur when someone stops taking alcohol, cocaine, opioids, or other substances.
Risk Factors
The risk factors for sugar addiction are like those of other types of food addictions. You may be more at risk for sugar addiction if you:
Some research shows that biological females and people over age 35 may also be more likely to develop a food addiction.
The symptoms you experience during sugar withdrawal will likely depend on how quickly you reduce your intake and your body’s ability to adapt to the changes.
Studies investigating the effects of sugar addiction and sugar withdrawal in humans are limited. For ethical reasons, it is more common to find studies conducted on animals.
However, at least one study evaluated the withdrawal effects of people choosing to reduce or eliminate highly processed foods from their diets. Highly processed foods generally contain added sugars and other refined carbohydrates that act like sugar in the body.
Researchers who conduct both animal and human studies have identified withdrawal symptoms, including:
Ketosis Symptoms
People who give up sugar as part of aketogenic dietmay experience more severe sugar withdrawal symptoms. As part of a “keto” diet, you eliminate sugar and most carbohydrates from your diet. Carbohydrates are converted into sugar in the body and are your body’s preferred energy source.
Removing carbs (including sugar) from your diet puts you in a metabolic state calledketosis, where the body burns fat for fuel instead of carbohydrates. This shift comes with an adjustment period that some people say is similar to having the flu.
Symptoms of ketosis may include:
Keto adaption, the process of adapting to ketosis, may take up to three weeks.If you are considering a ketogenic diet and are concerned about these symptoms, speak to a registered dietitian knowledgeable about adapting to a keto or low-sugar diet.
Sugar Withdrawal Timeline
Early symptoms of sugar withdrawal may include:
After the initial stage of withdrawal, other symptoms may ensue, such as:
Just like other types of withdrawal, timelines will vary for each person. The exact timeline you experience may depend on the amount and kinds of sugar you have been eating, your body’s metabolism, and your overall diet.
Researchers are investigating the ways that food addiction and disordered eating behaviors are related. In some cases, cutting out sugar abruptly may rebound and lead to binge eating.
While chronic consumption of sugary foods can be problematic, bingeing can cause problems as well, leading to unwanted weight gain orobesity. Certain chronic conditions, such as heart disease and certain cancers, are also linked to excess sugar consumption.And dentists warn that too much added sugar can also lead to cavities and dental health problems.
How to Manage Sugar Withdrawal
Tips for managing sugar withdrawal include:
If you are struggling with symptoms of sugar withdrawal and simple home remedies are not providing relief, talk to someone. Withdrawal can be mentally, emotionally, and physically taxing. Don’t hesitate to speak to a therapist or trusted friend about what you are going through.
In-person and online support groups can also be helpful. Some addiction centers have experts who are trained to help people manage the highs and lows of sugar addiction. There are also organizations, likeFoodAddicts.org, that provide resources, like support groups, specifically designed to help you through food addictions, like sugar addiction.
You might also find it helpful to speak with a registered dietitian. You may be able to get a referral through your healthcare provider or you can find a credentialed professional onlinewho specializes in reducing sugar intake.
Summary
Sugar withdrawal is an uncomfortable experience for some people who are decreasing or eliminating the sugar in their diet. There can be behavioral and physical changes. However, the changes typically only last a few days to weeks. Be sure to read labels carefully so you don’t accidentally eat sugar.
Recommendations continue to encourage eating less sugar. However, cutting back on sugar can cause headaches, irritability, and other side effects. In the long run, these fade, and you may be able to improve your overall health. Work with your healthcare team to develop strategies for getting through the rough patch.
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