Managing sugar withdrawal

No doubt you have heard about the health benefits associated with reducing sugar consumption, including possibly lowering risks of diabetes and cardiovascular disease, improving dental health, and healthy weight management.  However, you may have also heard about the dreaded ‘sugar withdrawal’. What does it mean and what can you do about it?

What is sugar withdrawal?

Sugar withdrawal encompasses symptoms that some people experience when they drastically reduce their dietary sugar. Symptoms can include cravings, fatigue, headaches and irritability. Knowing what you might experience can help you build an action plan in the event you do experience symptoms of sugar withdrawal. By being prepared you are in a better position to stick to your commitment of reducing your sugar during the withdrawal phase and successfully build a new, healthier habit.

Gradually reduce your sugar intake

One way to manage sugar withdrawal is to gradually reduce your sugar intake instead of cutting it out suddenly and altogether. This can minimize your withdrawal symptoms and help make the process easier. Slowly switch each high-sugar food in your diet with a healthier alternative. For example, have a sparkling flavored water instead of your usual soda.

Stay hydrated

Dehydration can lead to cravings as the body sometimes struggles to distinguish between hunger and thirst. Staying hydrated throughout the day can minimize your sugar cravings and withdrawal symptoms. Aim for around six to eight glasses of water a day.

Eat protein with every meal

Protein is the most satiating macronutrient, so eating it at every meal and snack can reduce your hunger and, in turn, reduce your sugar cravings and withdrawals. Protein is rich in poultry, red meat, tofu, tempeh, beans, lentils, and protein powder supplements.

Prioritize sleep

Getting sufficient sleep each night (7-9 hours of quality sleep) can help us feel our best physically and emotionally. When we are properly rested, we are also less likely to experience cravings, including for sugar, and to feel less irritable.