Experiencing symptoms during sugar detox: Handling withdrawal and remedies
Lowering sugar consumption may sometimes result in temporary detox or withdrawal symptoms. Some signs of sugar withdrawal include yearnings for sweet or high-calorie foods, migraines, bloating, and mood swings.
Generally, less than 10% of a person's daily nutritional intake should originate from added sugars, as per experts. However, in 2005-2010, Americans consumed an average of 13% of their daily calories as added sugars.
The American Heart Association recommends that women consume less than 6 teaspoons (tsp), or 24 grams (g), and men consume less than 9 tsp, or 36 g, of added sugar daily. This figure excludes sugars found naturally in foods like fruits and dairy.
Excessive consumption of added sugars can impair health in various ways, such as:
- weight gain
- enhanced risk of diabetes and cardiovascular diseases
- fatigue
- dental cavities
- skin issues
In this article, we delve into sugar withdrawal symptoms, treatments, and strategies for reducing sugar intake securely.
Symptoms
Following a decrease in sugar consumption, individuals may experience unpleasant symptoms. These include:
- yearnings for sweet or high-calorie foods
- migraines
- energy shortage
- muscle discomfort
- queasiness
- bloating
- stomach cramps
- irritability or nervousness
- feeling gloomy or depressed
These symptoms are usually mild and short-term, lasting until the body becomes accustomed to lower sugar intake.
Withdrawal
Multiple studies have suggested that sugar induces physiological and behavioral effects similar to those produced by addictive drugs.
One study discovered that long-term exposure to high amounts of sugar triggers brain changes analogous to those presented in nicotine addiction.
Several other studies have found that sugar-deprived rats exhibited symptoms of opiate withdrawal, such as anxiety and decreased dopamine release. Dopamine is the neurotransmitter responsible for pleasure and reward-motivated behavior.
When people drastically cut their sugar intake, they may experience withdrawal symptoms, such as headaches, yearnings, and mood changes. These should subside within a few days or weeks.
Treatments
The negative effects of sugar detox often stem from fluctuating blood sugar levels. Upon consuming sugar, the body breaks it down into glucose, which the cells use for energy.
Consuming sugar causes an initial burst of energy followed by a rapid decline in energy, or a "blood sugar crash." Regulating blood sugar can help reduce the adverse effects of sugar detoxing. Eating regularly and increasing fiber intake can prevent spikes and drops in blood sugar and curb cravings.
Magnesium
Magnesium, an essential mineral, supports numerous bodily functions, including protein synthesis and blood sugar regulation.
One study found that individuals at risk of diabetes showed improved blood sugar levels 2 hours after consuming magnesium supplements.
Magnesium supplements may also alleviate symptoms of headaches and migraines, according to another study.
The recommended daily dose of magnesium for adults aged 19 and over ranges from 310 milligrams (mg) to 420 mg.
Rich sources of magnesium include:
- spinach
- peanuts
- black beans
- nuts and seeds
- whole grains
- milk
- poultry
- beef
To mitigate symptoms of sugar withdrawal, consider the following lifestyle tips:
- consuming protein to curb appetite and reduce yearnings
- staying hydrated to prevent dehydration, which may exacerbate headaches
- engaging in regular exercise to stimulate endorphins and regulate blood sugar levels
Tips for reducing sugar intake safely
Glucose serves as the body's primary and preferred energy source.
However, many people can benefit from decreasing their added sugar intake, opting for fruits and vegetables instead, which provide vitamins, minerals, fiber, and naturally occurring sugar for energy. Including fibrous, complex carbohydrates can help discourage yearnings and minimize a sugar withdrawal.
Reduce the likelihood of success, suppress yearnings, and minimize sugar withdrawal symptoms by implementing the following strategies:
Avoid the following foods and beverages:
- Sugar-sweetened beverages: Sodas, fruit juices, and energy drinks are the leading sources of added sugars, according to the CDC. Opt for water and unsweetened coffee or tea instead
- Candies and sweets: These foods contain high amounts of added sugar. Try substituting them with fresh fruit
- Baked goods: Cakes, cookies, and even certain types of bread contain added sugars. Limit your consumption of refined carbohydrates as much as possible
- Low fat foods: Food advertised as low fat or fat free often contain added sugars to offset the lack of fat
Suppress yearnings by:
- Including more protein: Animal and plant-based protein sources can help regulate appetite, reducing yearnings, according to one study
- Snacking on fresh fruits: Those with intense yearnings for sugar can satisfy their tooth for sweetness with a piece of fresh fruit. Unlike candy bars and cookies, fruits contain naturally occurring sugars and fiber
- Getting enough sleep: A lack of sleep may cause yearnings for unhealthy foods, according to one 2018 study
- Relaxing and avoiding stress: Chronic stress may contribute to yearnings, according to another study
Learn about the no sugar diet, and tips for reducing sugar intake here.
When to consult a doctor
Individuals may wish to consult a doctor if their symptoms interfere with their ability to execute daily activities.
Individuals ought to consider seeking medical assistance if they encounter indications of intense low blood sugar levels, or hypoglycemia.
- feeling wobbly or spinny
- mental confusion or difficulty focusing
- issues with balance
- irritability
- abnormal heart rhythm
- failing to consume food or drink
- fainting
- seizures
Perspective
Individuals aiming to eliminate sugar from their food intake might encounter some unwelcome side effects. Nevertheless, these symptoms usually subside within a few days or weeks.
Through some strategic planning, individuals can effectively exclude sugar, while lessening the symptoms of a sugar withdrawal.
Ingesting protein and fiber, ensuring adequate rest, and staying hydrated can assist individuals in adhering to a low sugar diet, while their bodies adapt.
- Excessive sugar intake can also lead to magnesium deficiency due to increased urine excretion of magnesium, which might exacerbate symptoms of sugar withdrawal such as headaches or migraines.
- In some studies, people with HIV have been found to have lower magnesium levels than those without the virus, and magnesium supplementation has been suggested as a potential treatment for depression symptoms often associated with HIV.
- Obesity is a condition linked to high sugar consumption, and research suggests that magnesium supplementation can aid in weight loss by improving insulin sensitivity and decreasing sugar cravings.
- Predictive models suggest that low magnesium intake may contribute to the development of metabolic diseases, such as obesity and diabetes, and that increasing magnesium intake could potentially prevent these conditions.
