Doctors explain what to expect and give tips on making the transition easier.
There’s no sugar-coating it: Decades of scientific research show that a diet high in added sugar is detrimental to brain health.
“A diet high in added sugars is associated with impaired cognitive function and increased risk of neurodegenerative diseases, like Alzheimer’s. Chronic high sugar intake promotes inflammation, oxidative stress and insulin resistance in the brain, all of which can negatively affect memory and learning over time,” says neurologist Dr. Sairah Bashir, MD.
If supporting your brain health and lowering your risk of dementia is one of your health goals, minimizing added sugar in your diet is a great intention to set. (Dr. Bashir says that naturally occurring sugar, like in fruit, is not associated with negatively impacting brain health the way that added sugar is.)
If you decide to give up sugar cold turkey, it’s helpful to know how it can impact you. Here, doctors explain what to expect and give tips on making the transition to a life without added sugar easier.
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How Quitting Sugar Cold Turkey Impacts the Brain
Even though added sugar is detrimental to brain health, going from a high-sugar diet to cutting it out completely can have some pretty unpleasant side effects at first. Dr. Brintha Vasagar, MD, MPH, a family medicine physician and the Chief Medical Officer of Progressive Community Health, says that sugar activates the brain’s reward system and when this abruptly stops, it can lead to symptoms including anxiety, depression, mood swings and brain fog.
Dr. Bashir also says that it’s normal to experience a mood drop after cutting sugar out of your diet cold turkey. She explains that in the short term, cutting sugar can negatively impact mood and memory because the brain is essentially going through a withdrawal period. But she emphasizes that these symptoms will go away over time.
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“Sugar excites the brain and the body. But when sugar is taken away, there is a drop in dopamine signaling, which causes a withdrawal response. This leads to mild brain fog and depressive symptoms,” Dr. Bashir says.
Despite the initial unpleasant symptoms, both doctors say that cutting ties with sugar is best for brain health long-term and the initial symptoms will go away. In fact, both doctors say that long-term, a low or no-sugar diet is associated with better mood, concentration and memory.
“Over time, eliminating excess added sugars may improve overall cognitive health. Reduced inflammation and improved insulin sensitivity in the brain can support better memory retention, learning ability and emotional regulation,” Dr. Bashir says.
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Tips for Minimizing Added Sugar
If you want to cut back on sugar, but you’re worried about the initial negative symptoms, both doctors recommend reducing intake slowly. Gradually cutting back on sugar makes experiencing withdrawal symptoms less likely than going cold turkey, both doctors say.
“Start with small changes that you can commit to long-term and have added benefits to your overall health,” Dr. Vasagar says. She explains that a good place to start is by cutting out sugary drinks, since they have no nutritional value. “Next, cut out highly processed foods that are high in sugars. If you’re craving something sweet, fruit is a good substitute. If you are struggling to make changes that are important to you, your family medicine physician can help coach you on this journey,” she says.
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During the transition period, Dr. Bashir says to make sure you’re eating enough protein, fiber and healthy fats. She explains that these nutrients are satiating and will make sugar cravings less likely. Also, don’t skip meals. Dr. Bashir explains that going hungry can cause blood sugar levels to fluctuate, which can lead to sugar cravings.
Staying hydrated is important too, Dr. Bashir says, explaining that not drinking enough water can cause sugar cravings.
When cutting back on sugar, Dr. Vasagar says to resist the temptation of turning to “sugar-free” foods and drinks made with alternative sweeteners. “Many people think sugar substitutes are a good choice when trying to cut back on sugars, but these substitutes can make the process harder. Artificial sweeteners actually increase sugar cravings,” she says.
Any unpleasant side effects from cutting out sugar won’t last forever, and if you stick with it, you’ll likely think clearer and have an even better mood than before. When you’re struggling with cutting out sugar, remember why you’re doing it—for your brain. Remembering your “why” will make your goal of minimizing sugar easier to stick with long-term.
