Sugar withdrawal. What is it and what to do?
According to the American Heart Association, the average adult consumes 2x to 3x the recommended amount of daily sugar. This doesn’t include the sugars that are naturally found in fruits and vegetables but instead refers to the sugar added to foods and beverages. Consuming too much sugar can increase the risk of cardiovascular disease, type 2 diabetes, stroke, cancer, skin health disorders and tooth decay. It’s no wonder a number of people want to reduce their added sugar consumption to improve their health.
However, reducing your sugar intake can be difficult. Not only do we need to look out for ‘hidden’ sugars, but cutting out the sweet stuff can create withdrawal symptoms for some people.
Sugar withdrawal symptoms
When you quickly reduce your sugar intake, it can lead to a range of symptoms. These effects only last a week or two but they can be difficult to deal with.
Sugar withdrawal can lead to the following symptoms
- Strong cravings
- Headaches or migraines
- Fatigue and lethargy
- Difficulty concentrating
- Bloating and abdominal cramps
- Irritability
- Anxiety
- Low mood
These symptoms occur because the body is readjusting to the lower sugar availability. Years of consuming high amounts of sugar can lead to physical changes in the brain that emulate the changes caused by nicotine addiction.
Sugar can cause the release of dopamine, activating the reward systems in your brain and causing feelings of pleasure. This is why sugar can be so addictive and why you can experience the above withdrawal symptoms when you remove it from your diet.
How to overcome sugar withdrawal
When you're going through sugar withdrawal, it's best to focus on eating healthy, filling foods that are high in nutrients and fiber. This will prevent large peaks and troughs in your blood glucose levels and reduce the severity of withdrawal symptoms.
Focus on eating foods that are high in complex carbohydrates, protein, and healthy fats to satisfy your cravings and fuel your body with great nutrition.