According to nutritionists, what Happens to Your Body When You Quit Eating Sugar

They claim that most of us consume far too many sweet delights.

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Many of the foods we consume daily contain added sugar. According to the American Heart Association, the average American consumes 77 grams of sugar per day, which is significantly more than is recommended. This prevalent dietary practice has been linked to a variety of health issues, say experts. According to the Centers for Disease Control and Prevention (CDC), in order to live healthier, longer lives, the majority of Americans must increase their physical activity and improve their diet, including consuming less added carbohydrates.

The glad tidings? Restricting your added sugar intake to less than 10 percent of your daily calories has a multitude of significant health benefits. Moreover, "naturally occurring sugars and carbohydrates, such as those found in fruits, vegetables, low-fat dairy products, and whole grains," are not detrimental to your health, according to Lindsay Delk, RD, RDN, the food and mood dietician.

Learn how your body could benefit from avoiding added sugar and why even small changes can have a significant impact on your health by reading on.

You'll reduce your risk of cardiovascular disease.

According to Delk, high-sugar diets can cause increased levels of inflammation in the body, which can place stress on the cardiovascular system. "By reducing or eliminating added sugars from your diet, you may see a decrease in overall inflammation levels," she tells Best Life. Reducing chronic inflammation in the body can reduce the risk of cardiovascular disease and hypertension.

In fact, a 2014 study published in the journal JAMA Internal Medicine found that high-sugar diets—those in which subjects consumed 17 to 21 percent of their total calories from sugar—were associated with a 38 percent increase in cardiovascular disease-related deaths, compared with diets containing less than 8 percent added sugar. The greater the subjects' consumption of sugar, the greater their risk of cardiac disease.

You will lower your diabetes risk.

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Those who eliminate sugar from their diets are also at a reduced risk for diabetes and other metabolic diseases, according to Delk. A report from the Mayo Clinic that analyzed data from animal experiments and human studies confirms that added carbohydrates such as sucrose and high-fructose corn syrup have been implicated as one of the leading causes of diabetes mellitus and related metabolic problems.

"Added fructose in particular (e.g., as a component of added sucrose or as the primary component of high-fructose sweeteners) may pose the greatest risk for incident diabetes and metabolic abnormalities associated with diabetes," the report states. However, fructose-containing whole foods, such as fruits and vegetables, "pose no health risk and are likely protective against diabetes."

You'll enhance the health of your liver.

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Your liver will also appreciate it if you cease consuming so much added sugar, say experts. "Your liver metabolizes sugar similarly to alcohol and converts dietary carbohydrates to fat," explains Frank Hu, MD, a nutrition professor at the Harvard T.H. Chan School of Public Health who collaborated on a 2014 study on cardiac health. "Over time, this can result in a greater accumulation of fat, which can lead to fatty liver disease," he cautions.

80 to 100 million Americans are estimated to have nonalcoholic fatty liver disease, a condition that can increase the risk of Type 2 diabetes and cardiovascular disease. However, dietary changes can significantly reduce the risk: A 2019 study on adolescents with fatty liver disease found that after eight weeks on a low-sugar diet, liver fat decreased by 31 percent on average in comparison to the control group.

You'll get fewer cavities.


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Your oral health will also improve if you eliminate added fructose from your diet. In order to help metabolize the sugar, harmful microorganisms coat your teeth with plaque when you consume sugary foods. These ultimately result in the production of acids in the mouth, which erode the enamel and dentine of the teeth. By consuming less added sugar, you can help prevent the formation of plaque and delay the progression of tooth decay.


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High-sugar diets are associated with a higher prevalence of overweight and obesity, so reducing your sugar intake may be a simple method to help you manage your weight, according to experts. In addition to being high in calories, sugary foods can also affect blood sugar and the hormones that regulate appetite and satiety.

"By reducing your consumption of added sugar, you may be able to lose weight as you reduce your overall caloric intake," explains Delk. By substituting sugary munchies with nutrient-dense foods, you will consume more vital vitamins and minerals while consuming fewer harmful ingredients found in processed foods.

Your disposition may improve.

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According to studies, a high-sugar diet is also associated with mood disorders such as depression and anxiety. In fact, according to a 2017 study, consuming excessive amounts of added carbohydrates has "adverse effects on long-term psychological health" due to unstable blood sugar regulation.

Therefore, consuming less added sugar in foods and beverages may be beneficial to mental health. Although your doctor or mental health professional may also recommend medication, talk therapy, or other interventions, "reducing added sugars may help to reduce stress, calm irritability, and enhance your mood," says Delk.

You may also experience some undesirable side effects.

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Although reducing your sugar intake is likely to have long-term health benefits, Delk notes that many people experience sugar withdrawal symptoms in the short term. "If you abruptly stop consuming added sugar, you may experience headaches, inability to concentrate, lack of motivation, fatigue, irritability, and changes in mood," she tells Best Life. She notes, however, that these unpleasant symptoms typically pass rapidly, and the benefits of reducing your sugar intake are likely to outweigh any temporary discomfort.

Consult your physician or a nutritionist to learn more about how consuming less sugar may improve your health and how to make dietary changes that will have long-lasting effects.