Understanding the Sugar Detox Diet

As a nutritionist, I’ve learned that certain words tend to raise some red flags quite instantly, and ‘detox’ is one of them. Over the years, the term has been co-opted by certain parts of the wellness industry in ways that often blur the lines between science and marketing. What once referred to as medical intervention for acute toxin exposure is now more commonly used to describe restrictive diets, juice cleanses, or sugar eliminations that promise rapid health transformations.

The idea of a ‘sugar detox’ is particularly misleading. Sugar, in itself, is not a toxin from which you should ‘detoxify’ your body. Thus, the public health concerns don’t lie in the presence of sugar per se but in the type, amount, and context in which it is consumed.

So, in this article, we will not be endorsing a detox but rather examining the facts about sugars to empower you to make informed and balanced decisions in your daily nutrition.

Why people seek sugar detox: the psychology behind sugar cravings

According to 2017–2018 statistics, the average intake of added sugars for both children and adults reaches 17 teaspoons (68 grams) per day. Meanwhile, the Dietary Guidelines for Americans recommends limiting added sugar intake to no more than 10% of daily calorie intake.

For adults following a standard 2,000 kcal diet, this may equate to no more than 12 teaspoons (50 grams) of added sugar, showing that most of us are most likely exceeding recommended daily limits.

Due to the increasing consumption of added sugar, scientists and health professionals have raised more and more concerns about sugar’s impact on health. For some time, it was believed that sugar may cause addiction, which would explain the increased intake and potential cravings that may happen, especially when trying to reduce the intake.

Before my nutritionist career, like many others, I used to find myself eating sugar more than recommended, followed by strict reduction, which used to lead to sugar cravings and side effects like mood swings, irritability, fatigue, headaches, brain fog, and plenty of other symptoms. These ‘withdrawal symptoms’ used to lead to eating more processed foods that taste sweet, especially after a meal.

However, now it is understood that while some animal studies propose the potential for sugar dependence, there is little to no clinical evidence that sugar addiction in humans exists.

I have interviewed a nutritionist and an intuitive eating counselor, Vitalija Kožemiakina, who said: “Current research does not support the idea that sugar causes a physical addiction in the same way substances like drugs or alcohol do.”

She elaborated further by saying, “However, emotional or psychological need for sugar may develop as people may become attached to the temporary comfort sugar may provide.”

Some animal research notes that sugar may activate certain parts of the brain that are responsible for reward pathways. Sugar, especially when combined with fat or refined carbohydrates, may contribute to the stimulation of the part of the brain that is responsible for pleasure and habit formation.

So, while sugar is not considered clinically addictive, which would require certain clinical detoxifications, some psychological and behavioral reasons may push most of us to consume more sugar, which could also lead to cravings.

There are several reasons why people experience sugar cravings. One common cause is sugar restriction, when people try to cut out sugar completely, and it often leads to stronger cravings. Other reasons include simply not eating enough during the day, which can cause low energy levels and a desire for quick fuel. Emotional eating is another major contributor to sugar cravings, as many people turn to sugary foods for temporary comfort or as a way to get a quick dopamine boost during times of stress or sadness.

Vitalija Kožemiakina

Health motivations for reducing sugar intake

While individuals may have various reasons for reducing sugar intake, studies show that the most common is perceptions of physical health risk. To add to this, some research does suggest excessive long-term added sugar consumption may be linked to an elevated risk of certain health problems.

One study assessed total sugar intake and intake of fructose in terms of cardiovascular health. The authors noted that excessive intake of sugar may increase the mortality rates from cardiovascular disease. Meanwhile, another study from the same review found the association between sugar-sweetened soda consumption and the potential increased risk of obesity.

Increased sugar consumption is also associated with other health issues, including gut microbiome dysbiosis in preclinical studies and long-term blood glucose disturbances.

With that being said, even though research is still evolving and clear correlations between the sugar intake and certain health conditions may still be lacking, official authorities still recommend watching and limiting daily sugar intake due to potential increased risks.

Potential benefits of reducing sugar intake

Let’s take a closer look at what reducing added sugar might support in the long run.

Weight management

Reducing added sugar intake is commonly recommended to support weight management and lose a few unwanted pounds.

Added sugars, especially in liquid forms like sugar-sweetened beverages and sodas, provide calories without additional satiety, which can potentially lead to a positive energy balance and weight gain long term. It is also proposed that excessive sugar intake may lead to visceral fat in the body.

Of course, sugar reduction does not automatically lead to weight loss or weight maintenance if total daily energy intake remains higher than the energy used per day. Moreover, not everyone is equally sensitive to the effects of sugar on appetite and weight. Other factors like genetics, gut health, baseline diet, lifestyle habits, and individual health status play an important role in weight management.

So, it is important to understand that some added sugar can still be present in a daily healthy and balanced diet without any negative or positive impacts on health long term.

Oral health

While the relationship between weight and added sugar is more complex than it may seem at first, the relationship between excessive added sugar intake and oral health is established pretty well.

For example, dental caries may develop when fermentable carbohydrates, such as added sugars, are broken down by oral bacteria, producing acids that may demineralize tooth enamel. Such a continuous cycle of acids impacting tooth enamel, particularly when sugar is consumed frequently without proper oral hygiene, may lead to dental cavities.

However, in terms of oral health, the frequency of sugar intake may be a more important factor than the amount of sugar consumed.

Metabolic health

Long-term excess intake of added sugars has been linked to several aspects of metabolic dysfunction, like elevated blood sugar levels, insulin resistance, blood lipid (fat) levels, and even elevated blood pressure.

Reducing added sugar intake as a part of a healthy and balanced diet may support the prevention of certain metabolic disturbances over time. However, metabolic health is influenced by a range of factors, including genetics, overall dietary patterns, physical activity, stress, and sleep. Therefore, attributing the development of metabolic conditions solely to added sugar oversimplifies a complex and multifactorial process, which does not fully align with current scientific understanding.

What about different types of sugar and artificial sweeteners?

Different types of sugars, not to mention other sweeteners, both natural and artificial, may have varying effects on overall long-term health.

For example, naturally occurring sugars, usually found in whole fruits and berries, cannot be equally evaluated as added sugars like high-fructose corn syrup from highly processed foods. While whole fruits and berries taste sweet, alongside sugar, they provide dietary fiber and various minerals and vitamins to actually support overall health. Moreover, sugar found in dairy products also provides calcium and protein that may support different body functions.

Meanwhile, artificial sweeteners have been debated for a long time. While initially created to provide sweetness without additional calories or impact on blood sugar levels, there are some concerns about their role in gut health and digestive disturbances. However, we still do not know how these sweeteners may impact human health long-term due to a lack of clinical studies.

Why strict ‘detoxing’ often fails

We all have a sweet tooth from time to time, which is completely normal in a well-balanced diet. However, from my professional experience, many people tend to go to the extremes of completely cutting — even avoiding the intake of fruits or berries — to overindulging in sugary foods due to a previous cycle of restriction.

Many people start strict diets or detox programs hoping for quick results, whether it's to lose weight or ‘cleanse’ their bodies. However, these approaches typically deprive the body of essential nutrients and are not sustainable over time.

Vitalija Kožemiakina

Research suggests that going ‘cold turkey’ on any food is often ineffective for most people because restrictions may only be applied for so long. Moreover, if your body is used to quick energy, such complete and sudden avoidance may increase certain ‘withdrawal symptoms’ like brain fog or blood sugar imbalances with too low blood sugar levels, which may further accelerate various potential symptoms, potentially leading to a vicious cycle of restriction and overeating.

My best advice when it comes to sugar — if you want to reduce it, do it gradually and sustainably, seek alternatives, make small but meaningful changes, and focus on long-term success.

Sustainable strategies for long-term success

Let’s explore some of the sustainable strategies that may contribute to long-term success, not only in terms of reducing sugar but also supporting and maintaining overall health.

Dietary approach

Kožemiakina highlights that many people in her practice approach healthy eating by focusing on what to remove: sugar, fats, gluten, salt, and other so-called ‘bad’ foods, even if their health does not require it. However, she encourages a more positive and ‘brain-friendly’ approach of asking yourself what could be done to the meals to make them more nutrient-dense, nourishing, and palatable.

Here are some general guidelines you can adapt:

• Prioritize whole foods, leaving processed sweets for occasional consumption. Opt for homemade sweets made from fruits or berries. Focus on whole grains and legumes to give you more satiety throughout the day. Vegetables like carrots or sweet potatoes may also provide some sweetness in your meals.
• Include satisfying protein sources and healthy fats. Fish, poultry, legumes, nuts, seeds, and olive oil may help contribute to satiety, thus reducing the need to reach for something sweet after the meal in most cases.
• Use the natural sweeteners strategy. Instead of using added sugar, try incorporating spices like cinnamon, vanilla, or nutmeg.
• Rethink beverages. Adding berries or including herbal teas can help reduce the cravings for sweet drinks.

Most importantly, avoid overlaying restrictive food rules when following a healthy and balanced diet, and be mindful of food labels, especially in terms of added sugar. If you decide to indulge in your favorite foods occasionally, do it without guilt to avoid ‘sugar detox’ traps.

Lifestyle support

Other lifestyle practices and small sustainable changes in your routine are equally important as dietary approaches for long-term success.

Some of the recommendations for lifestyle support include:

• Prioritize quality sleep. The recommendations suggest adults should aim for around 7–9 hours of sleep. Lack of sleep long-term may increase the risk of overeating during the day.
• Move daily. While it may not impact sugar cravings directly, physical activity can help support your weight loss and other health goals without needing overly restrictive diets or ‘detox’ programs. Weekly recommendations propose including at least 150 minutes of moderate aerobic activity (walking, jogging, swimming) or 75 minutes of vigorous intensity activity. This should be combined with strength training at least two days per week.
• Stay hydrated. Try incorporating more fluids, sipping on water or unsweetened herbal teas throughout the day to ensure you are staying well hydrated.

Mindfulness practices

Paying attention to the present moment without any judgment is the core of mindfulness and also the core of making small but sustainable improvements in daily routine to support health.

Try to follow some of the guidelines for mindful practices:

• Create a supportive environment. Seek out your friends and close ones during lifestyle changes. Join community groups where you can share your struggles and accomplishments with people who are going through similar changes. All these positive reinforcements help to move toward health goals more efficiently.
• Manage stress. Stress may impact various body systems negatively, including certain hormones, weight, and symptoms you may be experiencing. High stress levels may also result in elevated sugar cravings, so manage stress by incorporating yoga, meditation, or a walk in nature — whatever healthy alternative helps you stay calm throughout the day.
• Practice mindful eating techniques. Mindful eating helps to get in tune with your fullness and hunger sensations, emotions, and thoughts about eating, which allows you to focus on food and better understand your individual needs. This may contribute to helping better address aspects of emotional eating, overeating, or excessive sugar intake.

When to seek professional support

While many of us can manage our sugar intake through informed daily nutrition decisions, behavioral change, and mindful eating practices, there are certain instances when professional consultation is advised.

It is recommended to seek professional support if you notice:

• Obsessive food rules, like rigid avoidance of all sugar-containing foods, even those like milk, fruits, and berries.
• Anxiety, shame, or guilt after eating sugary foods.
• Binge-restrict cycles, where high avoidance of sugar for days leads to overconsuming it uncontrollably.
• Overreliance on ‘detoxes,’ cleanses, or dietary supplements as a form of dietary control.

In such cases, or others where you may notice signs of a disturbed relationship with food, a registered dietitian or other health professionals with relevant backgrounds may help create a safe environment and more sustainable support to achieve your personal health goals.

Final thoughts: building a healthier relationship with food

Reducing your daily sugar intake does not require detox or drastic restriction, nor is it necessary to support overall health. Instead, understanding your personal needs, daily habits, and making sustainable dietary and lifestyle changes are key to long-term success. A more flexible and non-judgmental approach provides better health outcomes and a more peaceful relationship with food.