A writer from Verywell Mind decided to avoid added sugar for a month to examine how it affected mood, energy, and mental clarity.
The experiment provided several surprising insights about habits, emotions, and the brain’s reaction to sugar. Here are the most important lessons from the experiment.
Avoid added sugar
The experiment involved avoiding all forms of added sugar for a month, including honey.
However, foods containing natural sugars, such as fruit and dairy products, were still allowed.
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The goal was to observe how the absence of added sugar affected energy, mood, and mental clarity.
First week
It quickly became clear how many products actually contain sugar.
By reading ingredient lists, the writer discovered that even many seemingly healthy products, such as protein bars, contained added sugar.
A new habit of reading ingredient lists
A large part of the challenge at the beginning involved learning to check nutrition labels and ingredient lists.
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This new habit made it easier to identify hidden sugar in everyday foods.
No strong withdrawal symptoms
Although sugar can affect the brain’s reward system and often leads to cravings, the writer did not experience clear withdrawal symptoms.
Symptoms such as headaches, fatigue, and mood swings can otherwise occur in people who normally consume a lot of sugar.
Eating out became a challenge
It quickly became clear that eating out was difficult.
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Many menus do not indicate whether dishes contain sugar, and even savory meals such as wraps with dressing can contain a significant amount of sugar.
Energy levels began to change
Around day ten, a positive change started to occur. Energy levels became more stable because the body no longer experienced the large fluctuations that can occur after consuming sugar.
Less sugar required changing habits
To stay committed to the experiment, the writer began planning snacks more carefully, avoiding takeaway food, and being more conscious while shopping.
It required greater self-control in everyday life.
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Emotions could no longer be suppressed with food
Previously, sweet snacks were often used as comfort or a reward. During the experiment, the writer had to face emotions instead of eating them away.
Journaling helped understand emotions
On the recommendation of a therapist, the writer began journaling about the emotions that would normally lead to overeating.
This made it easier to understand the emotional patterns behind sugar cravings.
The third week brought better mental clarity
After three weeks, the writer experienced less mental fatigue. Without frequent sugar spikes, the workweek was completed without the same feeling of brain fog.
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Mood became more stable
The absence of large fluctuations in blood sugar also made irritability and sudden mood swings less noticeable. Emotionally, the days felt more stable.
Sugar-free snacks could still feel satisfying
Along the way, it became clear that alternatives such as nuts, dark chocolate, and fruit could also provide a satisfying snack experience, even without added sugar.
Less sugar led to better sleep
By the end of the month, the writer experienced both better energy levels and improved sleep.
At the same time, the urge to automatically reward oneself with sweet treats had decreased.
The experiment created a greater sense of control
One of the most important lessons was the feeling of self-control.
By completing the experiment, it became clear that it was possible to change habits and stick with a challenge.
Sugar can affect the brain and mood
According to experts, a high intake of refined sugar can lead to rapid rises and drops in blood sugar. This can result in fatigue, irritability, and difficulty concentrating.
High sugar intake may be linked to depression
Research suggests that high sugar consumption may be associated with depression.
A 2017 study published in Scientific Reports found that people with the highest sugar intake had a greater risk of mental health problems.
Natural sugar affects the body differently
Sugar from fruit and dairy products comes with fiber, vitamins, and antioxidants, which slow absorption.
Refined sugar, on the other hand, causes faster fluctuations in blood sugar.
Completely eliminating sugar is not the solution
Experts emphasize that it is not necessary—or always healthy—to remove sugar entirely from the diet.
A very restrictive relationship with food can create stress and unhealthy eating patterns.
A more balanced approach may be better
Instead of complete abstinence, experts recommend consuming sugar mindfully and in moderate amounts as part of a balanced diet.
Sources: Verywell Mind, and Scientific Reports.