What happens to your body when you reduce sugar?

Let’s be honest, sugar tastes great. There’s a reason there’s tons of the stuff everywhere we look – because people want to eat it. Sugar gives us that instant hit and the buzz of eating something delicious.

The answer isn’t to stop eating chocolate forever. That’s near impossible. But if you’ve ever wondered what actually happens to your body when you do start cutting down on added sugars (i.e. chocolate and sweets), this may help encourage you to make better food choices that make you feel good, both physically and mentally.

We spoke to BDA-accredited dietitian, Nichola Ludlam-Raine, to find out more.

So, what actually happens to your body when you reduce sugar…?

You may get withdrawal headaches

When you initially reduce how much sugar you eat, your body will let you know. “If people have had a high sugar diet previously, they might experience headaches,” explains Nichola.

Your body gets used to blood sugar spikes and crashes when you eat sugar – which means when you stop, your body has to adjust. That can lead to headaches. A lot of sugary items like chocolate and a can of Coke contain caffeine, which people can experience withdrawal headaches from, too.

The good news? It’s temporary. These headaches tend to pass after a few days as your blood sugar levels stabilise and your brain adjusts to its new normal.

Your body will experience fewer sugar “crashes” (and cravings)

Your blood sugar becomes more stable when you reduce sugar. Blood sugar spikes from added sugar can lead to crashes that leave you feeling tired and a bit cranky, says Nichola. This is because when you get a surge of sugar in the body, your body releases insulin to bring it down.

Swapping to whole foods will keep you feeling fuller for longer. “If you start the day with a can of Coke, for example, vs. porridge, a can of Coke will give a big spike in your blood sugar, then an hour later you’ll find yourself hungry. Porridge is slow releasing, so there is no blood sugar spike.”

Your gut health will improve

When your diet is high in sugar, you often miss out on fibre, nutrients, and the whole foods your gut needs to thrive, leading to more inflammation and potential knock-on effects for your health.

A consequence of eating less sugar means you’ll improve your gut health – something incredibly important for your mind and how you feel. Feeding your gut with fibre-rich whole foods instead of excess sugar can have a big impact on your body.

“If you’ve got a really high sugar diet, you're not going to be hitting fibre goals each week,” says Nichola, “and our gut feeds on fibre and fruit and veg.”

Your body will feel less bloated

Cutting down on added sugar can help reduce bloating, especially if your diet was high in sugary snacks and ultra-processed foods. Excess sugar can feed gas-producing bacteria in the gut and cause water retention, so when you stop you may feel lighter and more energised.

You may see improvements in your blood profile

This goes beyond how you feel, as reducing added sugars can support your long-term health as well. “You're likely to get a better blood profile,” says Nichola. “Triglycerides are seen as ‘bad fats’ in your blood and they can be raised if you have a really high free sugar diet.

Reducing sugar means you may have a drop in these, which means less fat stored around your liver. This can reduce things like Type 2 diabetes.”

You’ll likely help your dental health, too

“Sugar feeds bad bacteria in our mouth, which can cause decay,” says Nichola. Nichola suggests having sugary foods with a meal, reducing the frequency that sugar is entering your mouth.

You’ll likely to lose weight

Reducing added sugars naturally leads to eating more whole foods, which supports weight loss over time.

So if you’re looking at giving it a go, Nichola says:

Try the 80/20 rule. “I don’t believe in banning sugar,” says Nichola. “If the diet is 80% whole foods, then there is room for it. Often, if you ban something, you can end up craving it more. But if you incorporate treats mindfully, within the context of a healthy diet, it can work better.”

Try a sugar food diary. “People often consume sugar as a habit or boredom, but some find it helpful to write it down to see where they consume most sugar throughout the day,” suggests Nichola.

Start on snacks first. It can be overwhelming to suddenly decide to reduce sugar. “Start by reducing sugary snacks first,” suggests Nichola, and go from there.

Have pause moments. “If you’re reaching for some sugar, stop and think, ‘What do I need at this moment?’ It could be a breather, a break from work, or a more filling meal. Having these moments can help you decide why you’re reaching for a sugary snack.”

Ultimately, this isn’t about cutting out sugar completely or being “perfect”, it’s about learning more about what sugar does to your body and finding a balance. One small step at a time.

This article was written by The Body Coach content team.