‘I Didn’t Realize How Much Sugar I Was Consuming Until I Decided To Cut It Out for a Full Week'

There's a good chance that you are consuming too much sugar. According to the Dietary Guidelines for Americans 2020–2025 , Americans two years and older should keep their intake of added sugars to less than 10 percent of their total daily calories. 

For someone on a 2,000-calorie diet, this would mean that no more than 200 calories should come from added sugars, which equates to about 12 teaspoons. However, according to the research , the average daily intake is closer to 17 teaspoons for children and adults. I didn't realize how much sugar I was consuming until I decided to embark on a health challenge, cutting out all added sugar for a week. It wasn't easy, but what I learned from the experience was truly life-changing.

After I decided to cut out sugar, the first step was determining what the biggest added sugar culprits in my diet actually were. I should note that overall, I maintain a relatively healthy and nutritious diet. I don't eat candy every day, nor do I indulge in lots of desserts. However, sugar was hiding everywhere in my diet, ranging from microwavable oatmeal packets and seemingly healthy cereals to the salad dressings and condiments I regularly used.

I was forced to make healthier swaps and put a little more sweat equity into my meals. For example, I opted to cook oatmeal in a pot and sweetened it with fruit instead of sugar, and made my own salad dressings with oil and vinegar. Every time I reached for a snack, I was forced to read the ingredients. I was surprised to find that most packaged goods listed sugar as a main ingredient, including English muffins, multigrain bread, pasta sauce and most frozen meals.

'I Cut Out Sugar for a Week—Here's What Happened'

Once I figured out what foods to avoid, I started my no-sugar journey. The first few days were the hardest, as my body was pretty much detoxing from sugar . I experienced headaches, brain fog and a lack of energy. I also had some pretty serious sugar cravings, which I tried to curb with natural sugars (namely fruit). I was surprised that it generally did the trick. I tried to drink more water than usual to flush out the toxins more rapidly.

Related: Ready to Cut Back on Sugar? Here Are 12 Ways to Detox and Cut Cravings Once and for All

Once I got to the other end of the detox, around day three (it might take longer for you, depending on how much sugar you were consuming in the first place), I felt refreshed and strangely recharged. For one, I felt less bloated in my face and stomach. Also, normally I experience inflammation in the form of swelling and pain, especially in my back and fingers, but that too seemed to improve. Overall, the brain fog lifted, and I started waking up more energized and it was easier for me to focus throughout the day.

As for beauty benefits, after a week, my skin was glowing. I seriously didn't realize how much sugar was sucking the life out of it. And because I was consuming less sugar, which means zero processed foods or calorie-dense sweets, I also lost two pounds.

Related: Short on the Sweet Stuff or Trying to Cut Back? Here Are 11 Sugar Substitutes For Baking

My Honest Thoughts

While a totally sugar-free diet may not be sustainable for me, after the week was over, I was much more conscious of the dietary choices I made. For example, before I reach for a sugary drink or treat, I think about how my body will react to it—is it worth the sugar crash or inevitable morning bloat? I also weigh my options. If I am craving sugar, I might first reach for a piece of fruit to see if that fulfills the craving.

Usually, it does. I can honestly say that I am much more hyper-aware of when I am eating too much sugar because I cannot identify the way my body responds to it. Then, I can react and modify my eating habits.

I highly recommend taking a week off sugar in order to understand the impact it has on your overall health. If your experience is anything like mine, you will be inspired to make healthier choices.

Next up: Does Too Much Sugar Spike Your Cholesterol?

Sources

• Dietary Guidelines for Americans 2020–2025

• What We Eat in America , NHANES