Share and Follow
We all understand that added sugars are detrimental to our health, and while consuming them in small amounts might not be highly harmful, frequent overconsumption can lead to serious health issues like obesity, type 2 diabetes, and heart disease, as highlighted by the Centers for Disease Control and Prevention. Although maintaining a balanced diet is crucial, it’s easy to overindulge in added sugars, especially since many supermarket products contain more sugar than you’d expect. Monitoring your intake of added sugars is crucial for your health, and the American Heart Association suggests a daily maximum of 6 teaspoons of sugar for women and 9 teaspoons for men. Violeta Morris, an MS, RDN in Columbus, OH, known as The Concierge Dietitian, drastically reduced her added sugar intake for health reasons. She shares, “I wanted to eliminate added sugars because I was experiencing blood sugar fluctuations and lacked the energy I needed throughout the day. Additionally, added sugars are unnecessary calories. That doesn’t mean I never indulge in sweets; it’s about moderation.” Morris abstained from added sugars for a month, and here are the five significant changes she noticed.
Better Blood Sugar Control
Morris’s primary motivation to cut added sugars for a month was to maintain consistent blood sugar levels, which proved successful. “I found that I had more stable energy throughout the day, without the need for extra caffeine or afternoon naps,” she remarks. “Many people aren’t aware of the strong influence of food choices on energy, mood, and concentration. For instance, after eating at a buffet or having a large bowl of pasta, consider: How am I feeling right now? Do I need a nap?” She elaborates, “That feeling of exhaustion post-meal often results from a glucose spike and consequent crash, causing tiredness and lethargy. Learning how to balance meals helped me prevent those highs and lows.”
Less Cravings
While cravings can be irresistibly strong, Morris found that thirty days without added sugars reduced her sugar cravings significantly. “The less added sugar I consumed, the less I craved it,” she notes. “This likely happened because I concentrated on meals rich in proteins, healthy fats, and complex carbs, which kept me full longer and decreased the frequent urge for sugary foods.” She further explains, “Gradually, my taste preferences adjusted, and I started to appreciate naturally sweet foods like fruits more.”
Lost Weight
Another life-changing benefit for Morris was dropping a few pounds. “I was pleasantly surprised to lose the stubborn 5 pounds I had been holding onto,” she says. “This change boosted my confidence and motivated me to keep pursuing my nutrition and health goals. Beyond the number on the scale, I felt lighter, more energized than ever, and more in tune with my body.”
Better Sleep
Morris also experienced improved sleep as a result of cutting out all added sugars. “I noticed I could fall asleep faster and felt more refreshed upon waking,” she says. “Large blood sugar fluctuations during the day can also happen at night, sometimes leading to low blood sugar episodes that may cause symptoms like night sweats or waking up feeling restless.” She adds, “By stabilizing my blood sugar, I reduced these disruptions and supported a deeper, more restorative sleep.”
Less Fatigue
Feeling exhausted all day and sluggish is not only uncomfortable, but it’s tough to get anything done, but by not eating added sugars, Morris felt more energized. “By cutting out excess added sugar, I was able to balance and stabilize my blood glucose levels, which helped me feel more alert and energized,” Morris explains. “Research shows that consuming certain types of carbohydrates—particularly simple sugars—can increase fatigue within 30 minutes of eating.” She adds, “In contrast, complex carbohydrates are digested more slowly, providing a steadier source of energy without the sharp spikes and crashes that drain an individual.”
Heather Newgen
