How Long Do Sugar Withdrawal Symptoms Last?

In the long term, reducing added sugars in our diet by just 20% can provide many health benefits, such as a lower risk of obesity, diabetes, and cardiovascular disease and improved liver health. But in the short term, giving up this sweet ingredient often results in uncomfortable sugar withdrawal symptoms like cravings and fatigue.

When trying to cut back on sugar, it can be helpful to understand what kinds of symptoms might be experienced and how long they will last. Here we explore both of these areas, as well as why giving up sugar is so hard and things we can do to feel better until sugar withdrawal symptoms fade.

Sugar Withdrawal Symptoms

Reducing sugar intake can lead to mental and physical withdrawal symptoms. The severity of these symptoms varies from one person to the next and can last anywhere from a few days to a few weeks.

Sugar withdrawal symptoms that may be experienced include:

• Anxiety or irritability
  
• Changes in sleep patterns
• Depressed mood
• Difficulty concentrating
• Dizziness or lightheadedness
• Fatigue or nausea
• Intense sugar cravings or cravings for other carbohydrates, like chips or pasta
  

Sugar withdrawal symptoms can be unpleasant, and cravings can sometimes lead to binge-eating behaviors. After a period of sugar withdrawal, some people give in to a craving and end up consuming more sugar than they normally would.

Binge-eating can be part of a vicious cycle of sugar dependence and withdrawal. 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 don’t stick around for long.

Why Sugar Withdrawal Occurs

To understand why sugar withdrawal symptoms can be so bothersome and intense, it can be helpful to understand why they happen and how sugar affects the body.

Evolutionary Basis of Sugar Cravings

Believe it or not, there is an evolutionary basis for our ice cream cravings. Our early ancestors were biologically driven to seek out high-sugar foods, such as fruit and honey. Consuming sugars helped them build up body fat, which was essential for surviving periods of scarcity.

The brain rewarded this survival instinct by releasing feel-good neurotransmitters. Neurotransmitters are the brain’s chemical messengers. There are billions of these molecules at work all the time, sending messages throughout the nervous system, allowing us to think, move, and breathe. 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 a release of dopamine, which is a neurotransmitter linked to cravings.

In animal studies, researchers have found that sugar withdrawal mirrors withdrawal from other drugs, like cocaine and heroin. But animals seem to be more prone to "sugar addiction" than we are. In one study, when given a choice between cocaine and sugar, cocaine-addicted rats primarily chose sugar.

Whether or not we can become addicted to or physically dependent upon sugar depends largely on the definition of addiction being used. 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. There are sugars in many of the healthy foods we eat, including fruit, bread, and dairy products. When we talk about sugars from a health perspective, what we are usually talking about is refined sugar added to things like bread, candy, and soda. This includes table sugar, high-fructose corn syrup, and white flour. 

Keto Diet Sugar Withdrawal

People who have eliminated all sources of sugar from their diet, including the sugars that naturally occur in fruit and dairy products, may experience what is known as 'the keto flu.' A ketogenic diet requires consuming less than 10% of one's daily calories from carbohydrates—which may be less than 20 grams of carbs.

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. The body is forced to turn to its fat stores for an alternative fuel source, which causes a condition called ketosis.

Once ketosis begins, it can lead to symptoms such as:

• Bad breath
• Constipation
• Fatigue
• Headache
• Kidney stones
• Trouble sleeping
• Upset stomach

Basically, ketosis feels like a mild flu. 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.

Coping With Sugar Withdrawal Symptoms

When trying to reduce sugar intake or cut sugar from our diet, there are some steps we can take to help cope with sugar withdrawal symptoms.

Set Specific, Practical Goals

While there may be reasons to switch to a diet low in added sugars, it is often more realistic (and achievable) to look for practical ways to gradually reduce sugar intake.

For example, we might swap out sugary snacks for foods that are higher in proteins, fats, and whole grains. Or we may stop drinking high-sugar sodas and 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 help regulate blood sugar levels. This means that we will be less likely to experience cravings due to blood sugar fluctuations.

Eat Balanced Meals

Focus on eating meals and snacks that include a good balance of protein, complex carbohydrates, and healthy fats. Ensuring that we are getting a good balance of healthy foods can help promote feelings of fullness, regulate blood sugar levels, and minimize cravings.

Get Enough Sleep

Sleep is essential for health and well-being. Additionally, research has shown that a lack of sleep may contribute to cravings for certain foods, including those that are high in added sugars.

Engage in Physical Activity

Getting regular physical activity can 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 doesn’t 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. If going sugar-free for three weeks is going to make us binge next month, it's important to try a less drastic plan.

A diet rich in lean proteins, whole grains, fruits, and vegetables helps us sustain a healthy weight while giving our body the nutrients it needs to thrive. Processed foods tend to be packed with added sugars, so they should be limited. Instead, high-fiber foods like berries, oranges, or apples can satisfy an urge for something sweet.

Resources for Healthy Eating

There are a variety of resources available that can help us create a healthy meal plan.

• For tips on planning nutritious meals for the whole family, visit the U.S. Department of Agriculture's helpful tools at MyPlate.gov.
• Check out the American Heart Association’s collection of recipes, which are specifically designed to create eating habits for greater heart health.
• People struggling with a food or binge eating disorder could benefit from seeking counseling, in addition to considering peer-to-peer support groups such as Food Addicts Anonymous (FAA) or Overeaters Anonymous.

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 when trying to quit cold turkey. Instead, start with small changes.

It's important to feel proud of the small steps we’re taking rather than guilty about the changes yet to be made. Each small step will build upon the last, taking us into a healthier tomorrow.