Can a break from added sugar change your mood, energy levels, and mental clarity?
Sian Ferguson, a writer for Verywell Mind, set out to test this for 30 days and was surprised by the results. Here are the key insights from the experiment.
More stable mood
After a few weeks without the usual sugar fluctuations, she experienced fewer mood swings.
She felt less irritable and calmer in her daily life, even on difficult days.
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More consistent energy
She normally consumed sugar a few times a week and did not believe it could cause harm.
However, once she removed it from her routine, she avoided the subsequent energy crashes.
Her energy felt more stable, which directly improved her mental clarity.
Brain neurotransmitters
According to dietitian Marjorie Nolan Cohn, a diet high in sugar over time may increase the risk of depression by creating inflammation and disrupting neurotransmitters such as serotonin and dopamine.
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These fluctuations can make it more difficult to regulate emotions.
Less brain fog
One of the most noticeable changes was that she no longer felt mentally sluggish after eating sweet treats.
The workweek felt easier because she was not struggling with the same level of mental fatigue.
Improved sleep quality
By the end of the month, she found that both her energy levels and sleep had improved. She slept better and felt more rested.
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Sugar is found in more foods than expected
At the beginning, she was surprised by how many products contain added sugar, including items perceived as healthy, such as yogurt, granola, and protein bars.
It required developing a new habit of carefully reading ingredient lists.
Withdrawal symptoms may occur
Although she did not experience significant withdrawal symptoms herself, Marjorie Nolan Cohn explains that sugar affects the brain’s reward system.
For some people, stopping sugar consumption can lead to headaches, fatigue, and mood swings.
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Link to depression
A 2017 study published in Scientific Reports, based on data from 23,245 individuals, showed that high sugar intake was associated with depression, particularly among men.
Participants with the highest intake were 23 percent more likely to have a diagnosed mental disorder than those with the lowest intake.
Emotional eating
A 2024 study published in Healthcare suggests that the link between sugar and depression may partly be explained by the fact that psychological distress can lead to emotional eating and reduced control over cravings.
Natural and refined sugar
According to dietitian Jessica M. Kelly, naturally occurring sugars from fruit and dairy products are absorbed more slowly because they are accompanied by fiber and nutrients.
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Refined sugar from soft drinks and candy, by contrast, can cause rapid spikes and drops in blood sugar, which may lead to mood swings and mental fog.
Emotional eating does not disappear automatically
Although she gained greater control over her choices, experts emphasize that emotional eating is a deeper pattern.
It often requires more than simply removing one ingredient from the diet and may involve addressing underlying emotions.
Small changes can make a noticeable difference
She experienced improvements in focus, sleep, energy, and mood, even though the practical change was simply eliminating added sugar.
This showed her that relatively small adjustments can have a clear impact.
Increased self-control and confidence
By completing the experiment, she proved to herself that she could maintain a difficult decision.
This strengthened her self-image and gave her a greater sense of control over her habits.
Experts recommend a balanced approach
Jessica M. Kelly warns against eliminating sugar in an extreme or restrictive way, as this can lead to stress and unhealthy eating patterns.
Both she and Marjorie Nolan Cohn recommend a more mindful and moderate approach, as well as consulting a dietitian if necessary.
Gradual reduction may be more sustainable
As a first step, experts suggest reading nutrition labels, distinguishing between natural and added sugars, choosing sugar-free beverages, ensuring adequate sleep, staying hydrated, and building meals with protein, healthy fats, and fiber to avoid blood sugar fluctuations.
Sources: Verywell Mind, Scientific Reports, and Healthcare.