Sugar Withdrawal Symptoms
Reducing sugar intake can lead to mental and physical withdrawal symptoms.
Sugar withdrawal symptoms can be unpleasant, and cravings can sometimes lead tobinge-eating behaviors.
Binge-eating can be part of a vicious cycle of sugar dependence and withdrawal.
Nusha Ashjaee
After a binge, people often feel guilt and shame,also sometimes feeling depressed and angry.
To make themselves feel better, they eat more sugar to get endorphins flowing again.
Endorphins make us feel better while eating, but they dont stick around for long.
The brain rewarded this survival instinct by releasingfeel-good neurotransmitters.
Neurotransmitters are the brains chemical messengers.
They also affect mood.
How Sugar Affects the Brain
Sugar triggers a release of endorphins in the brain.
Endorphins are natural opioids that are widely recognized for reducing pain after injury and boosting happiness after exercise.
Sugar also triggers arelease of dopamine, which is a neurotransmitter linked to cravings.
In one study, when given a choice between cocaine and sugar, cocaine-addicted rats primarily chose sugar.
These changes in brain chemistry lead to dependence, withdrawal, and addiction.
That said, it does appear that many people experience withdrawal-like symptoms when they give sugar up.
Healthy Sugars vs. Added Sugars
Sugar is a tricky thing.
This includes table sugar, high-fructose corn syrup, and white flour.
Recap
Sugar causes a release of endorphins in the brain.
These are the bodys natural opioids.
Its possible that the body craves these extra opioids when theyre gone, causing withdrawal.
Sugar also causes a release of dopamine, which plays a major role in habit formation.
Without access to sugar or other carbohydrates, the body has no source of glucose.
Glucose is like fuel for our cells, and without it, we begin to starve.
These symptoms typically go away on their own after about a week.
It just takes time for the body to adjust to its new reality.
It is important to talk to a healthcare provider before beginning a low-carb or ketogenic diet.
These diets can be dangerous for certain people.
Or we may stop drinkinghigh-sugar sodasand other sugary beverages, replacing them with water or other low-sugar drinks.
Increase Daily Fiber
Dietary fiber can help us feel fuller longer and reduce feelings of hunger.
Foods that are high in fiber can also helpregulate blood sugar levels.
This means that we will be less likely to experience cravings due to blood sugar fluctuations.
Get Enough Sleep
Sleep is essential for healthand well-being.
Engage in Physical Activity
Gettingregular physical activitycan also be helpful when cutting back on sugar.
Research has found that even short bursts of brisk exercise can help reduce sugar cravings.
Tips for Successful Sugar Withdrawal
Sugar withdrawal doesnt require long-term treatment because it passes relatively quickly.
The main problem is sustaining a low-sugar diet as these restrictive diets can be too much for some people.
The key to changing our eating patterns is to find something we can live with long-term.
Instead, high-fiber foods like berries, oranges, or apples can satisfy an urge for something sweet.
Summary
Reducing sugar intake is an admirable goal.
The best diets are not really diets at all, but changes in eating behaviors.
Old habits can be hard to break, especially whentrying to quit cold turkey.
Instead, start with small changes.
Each small step will build upon the last, taking us into a healthier tomorrow.
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