Completely cutting out sugar from the diet can impact health in both positive and negative ways. While reducing added sugar is beneficial for weight management, blood sugar control, and overall well-being, completely eliminating all forms of sugar including natural sources like fruits and dairy, may lead to nutrient deficiencies, low energy levels, and mood fluctuations. The body relies on glucose as a primary energy source, and while it can adapt by using fats and proteins, an abrupt sugar elimination can cause withdrawal-like symptoms. Keep reading as we discuss how exactly does eliminating sugar completely affect your health.
9 Ways completely cutting out sugar can affect you
1. Energy levels may drop initially
When sugar is suddenly eliminated, the body has to adjust to using alternative energy sources. Since glucose is the quickest fuel for the brain and muscles, people often experience fatigue, dizziness, and sluggishness in the initial phase before the body adapts to burning fats for energy.
2. Mood swings and irritability
Sugar impacts serotonin and dopamine, neurotransmitters responsible for mood regulation. Completely eliminating sugar can cause irritability, mood swings, and even mild depression-like symptoms, particularly in the early stages of sugar withdrawal.
3. Sugar cravings can increase
Ironically, cutting sugar out entirely can lead to intense cravings. The body, used to regular glucose intake, may demand sugar, causing strong urges for sweets and processed foods, making it harder to stick to a healthy diet.
4. Brain fog and difficulty concentrating
Since the brain relies heavily on glucose, cutting sugar suddenly can cause difficulty concentrating, memory lapses, and brain fog. This effect is temporary, but during the adjustment period, it can affect productivity and cognitive function.
5. May lead to unintentional nutrient deficiencies
Avoiding sugar altogether may lead to the elimination of nutrient-rich foods like fruits, dairy, and whole grains, which contain essential vitamins, minerals, and fibre. A complete sugar ban could result in deficiencies in vitamin C, calcium, and antioxidants.
6. Gut health may suffer
Certain natural sugars, like those found in fruits and dairy, feed beneficial gut bacteria. Completely removing these sources may reduce microbial diversity, potentially leading to digestive issues such as bloating, constipation, or an imbalanced gut microbiome.
7. Athletic performance might decline
For athletes or highly active individuals, cutting out all sugar including fast-digesting carbs can lead to decreased stamina and slower recovery. Carbohydrates, including natural sugars, play a crucial role in muscle glycogen replenishment after workouts.
8. May cause a slower metabolism
A drastic reduction in carbohydrates and sugar can signal the body to slow down its metabolism, leading to potential fatigue, cold intolerance, and difficulty sustaining long-term weight loss goals.
9. Can disrupt sleep patterns
Sugar influences cortisol and insulin levels, both of which play a role in sleep regulation. A complete sugar elimination might cause night-time awakenings or difficulty falling asleep due to an imbalance in these hormones.
While cutting back on added sugar is highly beneficial, completely eliminating all sugar sources including natural ones may lead to unintended health consequences. A more balanced approach, where refined sugar is minimised while still consuming whole foods that contain natural sugars, is the best strategy for long-term health.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
