Are you cutting out sugar from your diet? Doctor shares benefits, associated risks and one key advice

Cutting out refined and added sugar from your diet is one of the healthiest habits you can make (Picture Credit: Canva)

We are living in a day and age, when different people are hailing different dietary hacks. Some say quitting on gluten changed their lives and some talk about how cutting our sugar from their diet cleared their skin and boosted their metabolism. It goes without saying that such claims are impressive, compelling many to try the same. However, should one blindly follow something just because it is working for one person?

Whether or not one should cut down on sugar depends on many factors. Moneycontrol's team spoke to Dr Aprajita Pradhan, Senior Consultant & Unit Head, Department of Endocrinology and Diabetes, Max Super Speciality Hospital, Dwarka, to understand what happens to one's body if they stop taking sugar for 30 days at a stretch.

Benefits of cutting out sugar from one's diet

"I have seen how cutting sugar for 30 days can make a very big difference. A caution here is that it may appear difficult for the first few days. You may feel tired, moody and have sweet cravings, because your body feels deprived of instant pick-me-up energy that one gets from sugar," shared Dr Pradhan. She added that things start getting better by the time one enters the second week.  "Your energy levels start to even out. You may notice fewer mood swings, less bloating, and maybe some weight loss too. By the end of the 30 days, many people experience clear skin, improved sleep cycle, sharper focus, and more energy. There's a shift in one's taste buds also, as one starts to find fruits and other natural foods more sweet in taste than before," the doctor explained Moneycontrol.

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Are There Any Risks to Cutting Out On Sugar for Too Long?
Dr Pradhan said that if one eliminates refined or added sugar, then there is absolutely no harm.  "It is one of the healthiest habits you can adopt. However, completely avoiding all sources of sugar, even those naturally present in fruits, milk, or grains, is not sustainable. The body and brain need sugar from some natural sources to function properly. Going completely no sugar for too long can lead to fatigue, mood swings or nutritional imbalances.
The key is balance — reduce added sugars, not natural ones," she highlighted.

Who Can Benefit from a Sugar Detox?
The doctor said almost everyone can gain something from cutting down on sugar, but it’s especially beneficial for:
- People who often feel tired
- Those who are planning to lose weight
- Individuals with diabetes, prediabetes, or fatty liver
- Anyone dealing with frequent sugar cravings or acne

"Even if you don’t have any health concerns, cutting down on sugar can help reset your eating habits and reduce dependency on sweets," she added.

Dr shared tips for quitting sugar safely
- Reduce sugar gradually to avoid headaches or mood swings.
- Read food ingredient labels — sugar if often present in packaged foods, sauces, and cereals.
- Drink lots of water and eat fiber-rich foods to support digestion.
- Replace sugary snacks with options like fruit, yogurt, or nuts.
- Listen to your body. If you feel weak or dizzy, slow down on your sugar cutback.

How Long Should You Avoid Sugar?
"You can comfortably avoid added sugar for a long time, as it is one of the healthiest lifestyle choices you can make. Just remember not to cut down on natural sugars from whole foods, since your body needs them for steady energy and essential nutrients," she said.

According to the World Health Organization, added sugars should make up less than 10% of your daily calorie intake. An occasional dessert is fine. What one must remember is that striking a balance is what matters the most.

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FAQs on health benefits of cutting out sugar from your diet:

1. What are the main benefits of reducing sugar?

It helps stabilize energy levels, improve mood, and support weight control.

2. How does cutting sugar affect heart health?

It lowers the risk of high blood pressure, inflammation, and heart disease.

3. Can quitting sugar improve skin health?

Yes, it can reduce acne and slow premature aging by lowering inflammation.

4. Does reducing sugar help with digestion?

Yes, it supports a healthier gut and reduces bloating.

5. How quickly will I notice benefits?

Most people feel improved energy and focus within 1–2 weeks.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.