A couple of years ago I quit sugar in an effort to boost my health and wellbeing. At the time I was finding that as well as being physically tired I was getting more mentally tired. I would get to the end of each day and it felt like the filing cabinet in my head was completely full: there was no more space for thinking or processing. Trying to sort the mental exhaustion became my main goal: if I could clear the brain fog then I could increase my productivity all round, re-energising body and mind along the way.
My starting point was straight forward - to remove all the refined sugars from my diet. That meant saying goodbye to cakes, biscuits, jams, chocolate, ice-cream and so on. It wasn't that I ate a lot of those things but from the research I'd done I had come to realise that you didn't need to eat a lot to feel the negative side effects of sugar and more importantly if you wanted to start feeling the benefits of ditching it then it was better to ditch it all. Ditching it all meant paying closer attention to the not so obvious sources of sugar too however, for example cereals, sauces, fruit yogurts, ‘health’ bars and even some pre-made savoury dishes like soup. Once you start paying closer attention to the labels you realise that processed sugar is everywhere, hiding in the unlikeliest of places and finding its way into our diets even when we think we're being careful. The stats around how much sugar we're all eating, whether we know it or not, are frightening.
A recent survey highlighting global sugar consumption saw America taking the top spot with an average daily intake of 126.4 grams. For reference that's equivalent to 30 teaspoons of sugar per day. The UK is ranked 7th highest with the average daily sugar intake hitting 93.2 grams per person - that's 22 teaspoons. Most of the sugar we're eating here in the UK is hidden in processed foods which compounds the problem - we can't see it and so we have no real idea of just how much we're eating. That suits the food manufacturers though because sugar is big money and crucially for them, it's highly addictive. The more we eat it, the more we want it and that makes quitting difficult.
Like other addictive substances sugar plays havoc with our health. Whilst our ancestors consumed natural sugars such as fruit and honey to help them build fat ahead of times of scarcity, modern day consumption is less about survival and more about pleasure: we eat it because we like it. The thing is, we're not hard-wired to process refined sugars and so our bodies see them as toxins. To deal with that, our inflammatory response fires up as it would for any other perceived threat such as disease or injury, and that can cause a whole host of issues for us, for example joint pain, digestive problems, headaches, muscle pain, fatigue, and disrupted sleep to name but a few. Over time chronic inflammation can also contribute to serious illnesses such as heart disease, cancer, and diabetes. The reasons for quitting are many.
What I noticed when I first started ditching sugar was that I started to eat more naturally again, focusing on vegetables, wholegrains, lean proteins and good fats. There were several quick wins in the early days:
Within seven days my brain fog started to lift - I was achieving more throughout my working day with mental energy to spare by the time I got home
I lost what appeared to be a puffiness in some places, most notably my ankles. To be honest, I hadn’t noticed I was puffy until I wasn't...
I was sleeping well - less tossing and turning
I woke up energised and ready to take on the day
I had fewer headaches
My skin was clearer
It was going well.
Then, somewhere in the middle of week 3, I started to feel a bit off. I wasn't hungry, or craving sugar, or disliking my new diet in any way but I just felt.....off. I soon realised I’d gone into full-blown sugar withdrawl and it wasn’t pretty. Symptoms included:
Nausea
Headaches (they came back!)
Aching joints and stiffness
Anxiety
Low mood
Tearfulness
The shakes
I had enjoyed such a positive start that these side effects completely took me off guard - I’d assumed if I was going to get any they would have shown up in the first few days. Thankfully the withdrawal stages only lasted for a few days and then I returned to enjoying those initial benefits plus more:
Those extra ten pounds I'd been looking to shift started shifting
My hunger levels stabilised – I stopped getting the sugar drop shakes which I used to experience if I went too long between meals
My migraines significantly lessened thanks to more stabilised blood sugar levels
My tastebuds changed. Strawberries had never tasted sweeter and simple ingredients like in-season asparagus or a fresh salmon fillet became the focus for my meals without the need for lots of extra add-ons
I never felt as if I was missing out because I was eating lots of the foods I really enjoyed and there were options for special treats, such as dark chocolate, nuts and fresh berries
As time went on, I re-educated my brain and body about what was needed to function more effectively and that felt good.
Every so often I introduce some sugar back into my diet - usually on high days and holidays - however when I do I make sure that I follow up with a re-set, staying mindful about what I'm eating so I can continue to enjoy the health benefits of keeping sugar at arm's length. It's a health strategy I hope will pay long term dividends but the proof, as they say, will be in the sugar-free pudding.
If you're thinking of quitting sugar, here are my top tips to make it as straight-forward and sustainable as possible:
Be prepared - plan your shopping, stock up and cook ahead where possible
Try new ingredients and recipes - have fun in the kitchen exploring new tastes
Have some treats on hand such as a nice cheese, some fresh berries or dark chocolate
Eat lots of good proteins to stay fuller for longer
Eat healthy fats like avocados, nuts and olives
Drink plenty of water
If you enjoy some sweet treats once in a while don’t beat yourself up - just do a re-set when you’re ready
