People may want to reduce their sugar intake to promote their overall health. However, doing so can cause some unpleasant but temporary sugar detox symptoms. Less than 10% of a person’s daily caloric intake should come from added sugars, according to the 2015-2020 Dietary Guidelines. However, in 2005-2010, men and women in the United States consumed an average of 13% of their daily calories in the form of added sugars. The American Heart Association suggest that women consume no more than 6 teaspoons (tsp), or 24 grams (g) of added sugar daily, and men consume no more than 9 tsp, or 36 g daily. This does not include sugars that are naturally occurring, such as those in fruits and milk. Regularly eating or drinking too much added sugar can have adverse health effects, such as: weight gain

increased risk of diabetes and heart disease

fatigue

cavities

acne In this article, we explore the symptoms of sugar withdrawal, treatments, and tips for cutting out sugar safely.

Symptoms Share on Pinterest Headaches are a common side effect at the beginning of a sugar detox. People may experience unpleasant symptoms when they initially cut sugar from their diets. These can include: cravings for sweet or high calorie foods

headaches

lack of energy

muscle aches

nausea

bloating

stomach cramps

irritability or anxiety

feeling down or depressed These symptoms are usually mild and temporary. They should subside without treatment after the body adjusts to lower sugar intake.

Withdrawal Numerous scientific studies have found evidence to suggest that sugar produces physiological and behavioral effects, similar to those caused by addictive drugs. In a 2016 animal study, researchers found that long term exposure to high quantities of sugar causes brain changes, similar to those associated with nicotine addiction. Several animal studies have found that when deprived of sugar, rats showed opiate withdrawal symptoms, such as anxious behavior and a decrease in dopamine release. Dopamine is the neurotransmitter that controls pleasure and reward-motivated behavior. When people drastically reduce their sugar intake, they may experience withdrawal symptoms, such as headaches, cravings, and mood changes. These should go away within a few days or weeks.

Treatments Many of the symptoms associated with sugar detoxes occur as a result of fluctuating blood sugar levels. When a person eats sugar, their body breaks it down into glucose, which the cells use for energy. In most cases, consuming sugar causes and an initial boost of energy followed by a rapid decrease in energy, or a blood sugar “crash.” People can minimize the adverse effects of sugar detoxing by regulating their blood sugar. Eating regularly and including more fiber in the diet can help avoid spikes and drops in blood sugar and decrease cravings. Magnesium Share on Pinterest Magnesium-rich food may help reduce symptoms of headaches and migraines. Magnesium is an essential mineral that promotes numerous bodily functions, such as protein synthesis and blood sugar regulation. According to the findings of one 2016 systematic review, people at risk of diabetes show improved blood sugar levels 2 hours after taking magnesium supplements. Magnesium supplements may also reduce symptoms of headaches and migraines, according to the National Institutes of Health (NIH). Recommended dietary intakes for magnesium range between 310 milligrams (mg) to 420 mg per day for adults over the age of 19. Rich sources of magnesium include: spinach

peanuts

black beans

nuts and seeds

whole grains

milk

poultry

beef People can minimize symptoms of sugar withdrawal with the following lifestyle tips: eating protein to help control appetite and reduce cravings

drinking enough water to prevent dehydration, which may cause new headaches or worse existing headaches

exercise regularly to release endorphins and regulate blood sugar levels

When to see a doctor Share on Pinterest If symptoms are interfering with a person’s regular activities, they may wish to speak to their doctor. People may want to see a doctor if their symptoms interfere with their ability to perform regular activities. People should also seek medical attention if they experience symptoms of severe low blood sugar, or hypoglycemia. These include: dizziness or lightheadedness

confusion or trouble concentrating

loss of balance

irritability

irregular heartbeat

inability to eat or drink

loss of consciousness

seizures