In This ArticleView AllIn This ArticleWeight Loss GoalsLower Diabetes RiskHealthy SkinImmune BenefitsDecrease CravingsBrain HealthAppetite RegulationEnergy BoostHeart HealthDental HealthThe Bottom Line

In This ArticleView All

View All

In This Article

Weight Loss Goals

Lower Diabetes Risk

Healthy Skin

Immune Benefits

Decrease Cravings

Brain Health

Appetite Regulation

Energy Boost

Heart Health

Dental Health

The Bottom Line

Data for daily sugar intake suggests up to 65% of adults living in the U.S. regularly exceed the Dietary Guidelines' recommendation, a statistic that illustrates just how much sugar we consume.This intake contributes to obesity, and can increase our risk for heart disease, type 2 diabetes, cognitive impairment, depression and even some types of cancer

Significantly reducing or cutting out sugar is a smart move for everyone, regardless of age and health status, but this doesn’t mean cutting out all forms of sugar. Natural sugars found in fruit, some dairy products and some vegetables come packaged with other nutrients like fiber, vitamins and minerals and foods with natural sugars aren’t associated with the health risks above. In fact, they are considered important components of a healthy diet when consumed in appropriate amounts.

Instead,added sugars(the ones added to foods during processing, production or cooking) are the ones to target. Added sugars come in many forms, including refined versions like white and brown sugar or corn syrup and more natural-sounding versions like honey and maple syrup. But no matter the form, the result is the same. Added sugars contribute calories while providing few, if any, nutrients, which makes them unnecessary and harmful in excess. So, what happens when you cut out added sugars? Turns out, the effects go way beyond improvements to weight and blood glucose.

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1. You’ll Reach Your Weight Loss Goals

Eating the same foods, but without the added sugars usually in them, means your total caloric intake decreases, which could make it easier to lose weight and keep it off. Studies have found that the overconsumption of added sugars contributes to overweight and obesity.Swapping foods with added sugars for those with little or no added sugars, including beverages, breakfast cereal and yogurt, can save hundreds of calories without changing the amount of food you eat.

2. You’ll Decrease Your Diabetes Risk

Cutting added sugars makes it easier to manage weight and to keep blood glucose levels within healthy parameters, both of which lower your diabetes risk. This stems from the fact that added sugars help fuel a cyclical cascade of effects that causemetabolic and hormonal changesthat increase the risk of diabetes. Added sugars contribute excess calories; excess calorie intake leads to weight gain; weight gain, along with higher blood glucose levels from consuming added sugars, leads to insulin resistance; insulin resistance leads to more weight gain.

But the reverse is also true. In a systematic review and meta-analysis, it was found that substituting low- to no-calorie sweetened beverages for sugar-sweetened beverages contributed to reduced body weight and reduced percentage of body fat.So, cutting added sugars is a key factor in stopping this cycle and slashing your risk.

3. Your Skin’s Aging Process Will Slow

Cutting out excess added sugar and keeping blood glucose within healthy parameters may slow the rate at which skin agesA high-sugar diet may lead to the production of AGEs (advanced glycation end products), and AGEs are associated with acceleration in the skin’s aging process.Decreasing sugar intake may slow the aging effects that AGEs have on the skin, especially when your diet includes lots of fruits and vegetables, which are beneficial forskin health.

4. You’ll Be Less Likely to Get Sick

Chronic, low-grade inflammation has been linked to nearly every major disease of lifestyle and aging, including arthritis, G.I. disorders and metabolic syndrome. In a study looking at data from over 5,000 adults, in individuals with prediabetes, intake of sugar-sweetened beverages increased the change of having elevated levels of C-reactive protein—a key marker of inflammation.Chronic inflammation is an unhealthy and abnormal immune reaction in the body that leads to an overworked immune system, and added sugars are a key diet component known to exacerbate this type of inflammation.

Research on the relationship between added sugars and inflammation found that excessive intake can increase inflammation.Cutting out added sugars can help minimize existing inflammation, as well as prevent new inflammation. This improves overall immune function, so the body can effectively fight off pathogens, reducing your susceptibility to illness.

5. Your Sugar Cravings Will Decrease

Frequent intake of sugary foods and beverages fuels more cravings. This is because sugar triggers the release of dopamine, which stimulates the brain’s reward center, similar to how addictive drugs impact the brain.Because of this, it’s not unusual to experience mild withdrawal symptoms such as headaches, anxiety and greater-than-normal sugar cravings for a few days when you cut sugar out. Ride this out for a few days though, and cravings for sugary, high-carb foods will begin to decrease significantly. To minimize side effects, consider cutting added sugar intake back gradually rather than going cold turkey.

Science-Approved Tricks to Outsmart Your Sugar Cravings

6. You’ll Lower Your Risk for Depression and Cognitive Decline

Cutting down on sugar can help keep your memory sharp as you age, too. In a cross-sectional study of 3,623 Americans 60 and older, researchers found an association between high sugar intake and the presence and severity of memory loss—a similar link was also made with diets high in total fat and carbohydrates.Some research suggests this could be because of elevated inflammation in the brain, leading to memory problems in the hippocampus. Type 2 diabetes and cardiovascular disease—two conditions sugar has also been linked to—have been tied to cognitive decline as well.

7. Your Appetite and Hunger Will Decrease

Leptin is a key hormone that regulates appetite. It tells the brain when to eat, when to stop eating and when to speed up or slow down metabolism. But when you have been categorized as having obesity and have insulin resistance, the body becomes more resistant to the message that you are full.Improving glucose management may help restore leptin regulation in the body, and cutting out added sugars is a key component for making this happen.

8. You’ll Have More Energy

An increase in overall energy is one of the more immediate perks you may notice and is largely due to experiencing fewer highs and lows in blood sugar. While sugar may give an initial rush and burst of energy, what follows is a major drop in glucose, leaving you tired, lethargic and a little hangry. Replacing those added sugar calories with complex carbs, as well as foods with natural sugars and fiber like fruit, provides a longer, steadier supply of energy. Studies have linked sugar sweetened beverage consumption to shorter sleep duration.So, if you cut back on added sugar, you may see an improvement in sleep, giving you more productive hours during the day.

9. Your Heart (and Brain) Will Be Healthier

Some observational studies have shown that people who overconsume added sugar are at a greater risk of developing cardiovascular disease, independent of other risk factors, like weight. It was found that higher added sugar intake was associated with a greater risk for conditions that affect the cardiovascular system, including heart disease and stroke.A high-sugar diet may raise blood pressure, increase inflammation and cause the liver to pump harmful fats into the bloodstream—all of which can contribute to the development of cardiovascular disease.

10. You’ll Get Fewer Cavities

You’ve heard it since you were a kid—sugar causes tooth decay. When not brushed or washed away, the sugar and other carbohydrate on your teeth becomes food for the bacteria that live in your mouth, which produce an acid that takes minerals out of the enamel and can eventually create a hole. Foods with natural sugars, such as apples, are not associated with cavities, but added sugars are.

Reducing your intake of added sugars can significantly enhance your health, providing benefits like steady energy, reduced inflammation, and a decreased risk of conditions such as diabetes and cardiovascular disease. Unlike natural sugars found in fruits and dairy, added sugars offer little nutritional value. By cutting back on these, you can eliminate empty calories and support a healthier lifestyle. Make gradual changes for lasting improvements and enjoy the positive impact on your well-being.

EatingWell, September 2021

Rachael Moeller Gorman

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.Gillespie KM, Kemps E, White MJ, Bartlett SE.The impact of free sugar on human health-A narrative review.Nutrients. 2023;15(4):889. doi:10.3390/nu15040889Warshaw H, Edelman SV.Practical strategies to help reduce added sugars consumption to support glycemic and weight management goals.Clin Diabetes. 2021;39(1):45-56. doi:10.2337/cd20-0034McGlynn ND, Khan TA, Wang L, et al.Association of low- and no-calorie sweetened beverages as a replacement for sugar-sweetened beverages with body weight and cardiometabolic risk: A systematic review and meta-analysis.JAMA Netw Open. 2022;5(3):e222092. doi:10.1001/jamanetworkopen.2022.2092Cao C, Xiao Z, Wu Y, Ge C.Diet and skin aging from the perspective of food nutrition.Nutrients. 2020;12(3):870. doi:10.3390/nu12030870Rungratanawanich W, Qu Y, Wang X, Essa MM, Song BJ.Advanced glycation end products (AGEs) and other adducts in aging-related diseases and alcohol-mediated tissue injury.Exp Mol Med. 2021;53(2):168-188. doi:10.1038/s12276-021-00561-7Lin WT, Kao YH, Li MS, et al.Sugar-sweetened beverages intake, abdominal obesity, and inflammation among US Adults without and with Prediabetes-An NHANES Study.Int J Environ Res Public Health. 2022;20(1):681. doi:10.3390/ijerph20010681Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481Liu Q, Guo J, Hu L, et al.Association between intake of energy and macronutrients and memory impairment severity in US older adults, National Health and Nutrition Examination Survey 2011-2014.Nutrients. 2020;12(11):3559. doi:10.3390/nu12113559Obradovic M, Sudar-Milovanovic E, Soskic S, et al.Leptin and obesity: Role and clinical implication.Front Endocrinol (Lausanne). 2021;12:585887. doi:10.3389/fendo.2021.585887Shahdadian F, Boozari B, Saneei P.Association between short sleep duration and intake of sugar and sugar-sweetened beverages: A systematic review and meta-analysis of observational studies.Sleep Health. 2023;9(2):159-176. doi:10.1016/j.sleh.2022.07.006Kelly RK, Tong TYN, Watling CZ, et al.Associations between types and sources of dietary carbohydrates and cardiovascular disease risk: a prospective cohort study of UK Biobank participants.BMC Med. 2023;21(1):34. doi:10.1186/s12916-022-02712-7Tungare S, Paranjpe AG.Diet and nutrition to prevent dental problems.In: StatPearls. StatPearls Publishing; 2024

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.Gillespie KM, Kemps E, White MJ, Bartlett SE.The impact of free sugar on human health-A narrative review.Nutrients. 2023;15(4):889. doi:10.3390/nu15040889Warshaw H, Edelman SV.Practical strategies to help reduce added sugars consumption to support glycemic and weight management goals.Clin Diabetes. 2021;39(1):45-56. doi:10.2337/cd20-0034McGlynn ND, Khan TA, Wang L, et al.Association of low- and no-calorie sweetened beverages as a replacement for sugar-sweetened beverages with body weight and cardiometabolic risk: A systematic review and meta-analysis.JAMA Netw Open. 2022;5(3):e222092. doi:10.1001/jamanetworkopen.2022.2092Cao C, Xiao Z, Wu Y, Ge C.Diet and skin aging from the perspective of food nutrition.Nutrients. 2020;12(3):870. doi:10.3390/nu12030870Rungratanawanich W, Qu Y, Wang X, Essa MM, Song BJ.Advanced glycation end products (AGEs) and other adducts in aging-related diseases and alcohol-mediated tissue injury.Exp Mol Med. 2021;53(2):168-188. doi:10.1038/s12276-021-00561-7Lin WT, Kao YH, Li MS, et al.Sugar-sweetened beverages intake, abdominal obesity, and inflammation among US Adults without and with Prediabetes-An NHANES Study.Int J Environ Res Public Health. 2022;20(1):681. doi:10.3390/ijerph20010681Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481Liu Q, Guo J, Hu L, et al.Association between intake of energy and macronutrients and memory impairment severity in US older adults, National Health and Nutrition Examination Survey 2011-2014.Nutrients. 2020;12(11):3559. doi:10.3390/nu12113559Obradovic M, Sudar-Milovanovic E, Soskic S, et al.Leptin and obesity: Role and clinical implication.Front Endocrinol (Lausanne). 2021;12:585887. doi:10.3389/fendo.2021.585887Shahdadian F, Boozari B, Saneei P.Association between short sleep duration and intake of sugar and sugar-sweetened beverages: A systematic review and meta-analysis of observational studies.Sleep Health. 2023;9(2):159-176. doi:10.1016/j.sleh.2022.07.006Kelly RK, Tong TYN, Watling CZ, et al.Associations between types and sources of dietary carbohydrates and cardiovascular disease risk: a prospective cohort study of UK Biobank participants.BMC Med. 2023;21(1):34. doi:10.1186/s12916-022-02712-7Tungare S, Paranjpe AG.Diet and nutrition to prevent dental problems.In: StatPearls. StatPearls Publishing; 2024

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.Gillespie KM, Kemps E, White MJ, Bartlett SE.The impact of free sugar on human health-A narrative review.Nutrients. 2023;15(4):889. doi:10.3390/nu15040889Warshaw H, Edelman SV.Practical strategies to help reduce added sugars consumption to support glycemic and weight management goals.Clin Diabetes. 2021;39(1):45-56. doi:10.2337/cd20-0034McGlynn ND, Khan TA, Wang L, et al.Association of low- and no-calorie sweetened beverages as a replacement for sugar-sweetened beverages with body weight and cardiometabolic risk: A systematic review and meta-analysis.JAMA Netw Open. 2022;5(3):e222092. doi:10.1001/jamanetworkopen.2022.2092Cao C, Xiao Z, Wu Y, Ge C.Diet and skin aging from the perspective of food nutrition.Nutrients. 2020;12(3):870. doi:10.3390/nu12030870Rungratanawanich W, Qu Y, Wang X, Essa MM, Song BJ.Advanced glycation end products (AGEs) and other adducts in aging-related diseases and alcohol-mediated tissue injury.Exp Mol Med. 2021;53(2):168-188. doi:10.1038/s12276-021-00561-7Lin WT, Kao YH, Li MS, et al.Sugar-sweetened beverages intake, abdominal obesity, and inflammation among US Adults without and with Prediabetes-An NHANES Study.Int J Environ Res Public Health. 2022;20(1):681. doi:10.3390/ijerph20010681Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481Liu Q, Guo J, Hu L, et al.Association between intake of energy and macronutrients and memory impairment severity in US older adults, National Health and Nutrition Examination Survey 2011-2014.Nutrients. 2020;12(11):3559. doi:10.3390/nu12113559Obradovic M, Sudar-Milovanovic E, Soskic S, et al.Leptin and obesity: Role and clinical implication.Front Endocrinol (Lausanne). 2021;12:585887. doi:10.3389/fendo.2021.585887Shahdadian F, Boozari B, Saneei P.Association between short sleep duration and intake of sugar and sugar-sweetened beverages: A systematic review and meta-analysis of observational studies.Sleep Health. 2023;9(2):159-176. doi:10.1016/j.sleh.2022.07.006Kelly RK, Tong TYN, Watling CZ, et al.Associations between types and sources of dietary carbohydrates and cardiovascular disease risk: a prospective cohort study of UK Biobank participants.BMC Med. 2023;21(1):34. doi:10.1186/s12916-022-02712-7Tungare S, Paranjpe AG.Diet and nutrition to prevent dental problems.In: StatPearls. StatPearls Publishing; 2024

U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.

Gillespie KM, Kemps E, White MJ, Bartlett SE.The impact of free sugar on human health-A narrative review.Nutrients. 2023;15(4):889. doi:10.3390/nu15040889

Warshaw H, Edelman SV.Practical strategies to help reduce added sugars consumption to support glycemic and weight management goals.Clin Diabetes. 2021;39(1):45-56. doi:10.2337/cd20-0034

McGlynn ND, Khan TA, Wang L, et al.Association of low- and no-calorie sweetened beverages as a replacement for sugar-sweetened beverages with body weight and cardiometabolic risk: A systematic review and meta-analysis.JAMA Netw Open. 2022;5(3):e222092. doi:10.1001/jamanetworkopen.2022.2092

Cao C, Xiao Z, Wu Y, Ge C.Diet and skin aging from the perspective of food nutrition.Nutrients. 2020;12(3):870. doi:10.3390/nu12030870

Rungratanawanich W, Qu Y, Wang X, Essa MM, Song BJ.Advanced glycation end products (AGEs) and other adducts in aging-related diseases and alcohol-mediated tissue injury.Exp Mol Med. 2021;53(2):168-188. doi:10.1038/s12276-021-00561-7

Lin WT, Kao YH, Li MS, et al.Sugar-sweetened beverages intake, abdominal obesity, and inflammation among US Adults without and with Prediabetes-An NHANES Study.Int J Environ Res Public Health. 2022;20(1):681. doi:10.3390/ijerph20010681

Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481

Liu Q, Guo J, Hu L, et al.Association between intake of energy and macronutrients and memory impairment severity in US older adults, National Health and Nutrition Examination Survey 2011-2014.Nutrients. 2020;12(11):3559. doi:10.3390/nu12113559

Obradovic M, Sudar-Milovanovic E, Soskic S, et al.Leptin and obesity: Role and clinical implication.Front Endocrinol (Lausanne). 2021;12:585887. doi:10.3389/fendo.2021.585887

Shahdadian F, Boozari B, Saneei P.Association between short sleep duration and intake of sugar and sugar-sweetened beverages: A systematic review and meta-analysis of observational studies.Sleep Health. 2023;9(2):159-176. doi:10.1016/j.sleh.2022.07.006

Kelly RK, Tong TYN, Watling CZ, et al.Associations between types and sources of dietary carbohydrates and cardiovascular disease risk: a prospective cohort study of UK Biobank participants.BMC Med. 2023;21(1):34. doi:10.1186/s12916-022-02712-7

Tungare S, Paranjpe AG.Diet and nutrition to prevent dental problems.In: StatPearls. StatPearls Publishing; 2024