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How Reducing Sugar Can Reduce Your Risk of Disease

Added sugar is everywhere — in drinks, snacks and even foods we wouldn’t expect, like some breads or pasta sauce. While sugar can make foods taste better, consuming too much is bad news for our health.

Studies show that in the U.S., the daily intake of added sugars for adults between 19 and 50 was 72.3 grams of added sugar daily, far exceeding the recommended limit of 25g for women and 36g for men per day

Why does this matter? High sugar intake is linked to common health issues like diabetes, heart disease and obesity. But it doesn’t stop there. Excess sugar consumption has far-reaching consequences, including:

• A 23 to 200 per cent increase in cancer risk tied to sugary diets.
• A 25 per cent drop in testosterone levels in men just two hours after consuming 75 grams of sugar.
• Brain changes linked to memory loss due to high blood sugar levels, even within the ‘normal’ range.

What Is Sugar?

Sugar is a type of carbohydrate and it provides energy for your body. It comes in different forms, like table sugar, honey or corn syrup, and is found naturally in foods like fruit and dairy, but it’s also added to many processed foods.

While sugar adds sweetness and texture and acts as a preservative, too much can lead to health problems like weight gain, diabetes and tooth decay. Refined sugars give a quick energy boost but lack important nutrients like vitamins and minerals. It's best to limit added sugar and focus on whole, nutrient-rich foods instead.

Let’s unpack why cutting back on sugar can have such a profound impact on your health, starting with its effects on young children.

The Problem of Sugar in Children’s Diets

Children, especially infants and toddlers, are consuming far more sugar than they should. Babies under age 2 aren’t supposed to have any added sugar at all, yet research shows:

• Infants get about 1 teaspoon of added sugar daily.
• Toddlers consume as much as 6 teaspoons daily, or more than 7 per cent of their total calories.

Why does this matter? Early childhood is an incredibly important time for development. Excessive sugar during this period is linked to long-term health risks, such as obesity, diabetes and high blood pressure. A groundbreaking study, using data from sugar rationing in the UK during and after World War II, found that reducing sugar during the first 1,000 days of life (from conception to age 2) reduced:

• Diabetes risk by 35 per cent.
• Hypertension risk by 20 per cent.
• Obesity risk by 30 per cent.
• Diseases like diabetes appeared 2–4 years later in rationed children compared to their peers.

The longer the sugar restriction, the bigger the benefits. Even just cutting sugar while pregnant helped, but the impact was smaller.

The lesson is clear: limiting sugar early in life sets the stage for better health in adulthood.

What Are the Benefits of Limiting Sugar?

• Weight Gain: Sugary foods and drinks, especially those with fructose, can increase hunger and reduce feelings of fullness, leading to overeating. This often results in weight gain and increased belly fat, which is linked to conditions like diabetes and heart disease.
• Acne: Sugary foods cause spikes in blood sugar and insulin, which can increase oil production, inflammation and hormone imbalances, all of which worsen acne. Processed and high-glycaemic foods are common culprits.
• Cancer Link: Diets high in sugar can lead to obesity, inflammation and insulin resistance, all of which increase cancer risk. Studies link sugary drinks and desserts to higher risks of cancers like prostate and oesophageal cancer.
• Heart Health: High sugar intake raises risks of heart disease and stroke by contributing to obesity, high blood pressure, inflammation and fatty deposits in arteries. Even one sugary drink per day can significantly increase your risk.
• Diabetes Risk: Excess sugar contributes to weight gain and insulin resistance, both major factors in developing type 2 diabetes.
• Mood Issues: A diet high in sugar can lead to mood swings, anxiety and depression. Chronic sugar consumption may disrupt brain chemicals that regulate mood and cause inflammation, worsening mental health.
• Ageing Skin: High sugar intake damages collagen and elastin, the proteins that keep skin firm and youthful. This can lead to wrinkles and sagging, speeding up the skin aging process.
• Energy Crashes: Sugary foods give a quick energy spike but are often followed by a sharp drop, leaving you feeling tired and sluggish. Frequent blood sugar swings can make energy levels unpredictable.
• Fatty Liver: Excessive fructose is processed in the liver, where it can turn into fat. This can lead to non-alcoholic fatty liver disease (NAFLD), which impairs liver function and increases health risks.
• Tooth Decay: Sugar feeds mouth bacteria that produce acids, causing cavities and dental problems.
• Memory Problems: High sugar intake is linked to impaired memory and increased risks of dementia and Alzheimer’s disease.
• Kidney Damage: High sugar levels can harm blood vessels in the kidneys and increase the risk of kidney disease.
• Gout: Added sugar can raise uric acid levels, increasing joint pain and the risk of gout.

How Can I Reduce Eating Sugar?

Reducing sugar doesn’t mean cutting out all sweetness from your life. Here are simple steps to help you get started:

• Avoid sugary drinks: Cut back on soda, juice, sweetened coffee and tea, and alcoholic beverages.
• Avoid sugary desserts: Sugary desserts can cause blood sugar spikes that leave you feeling hungry, craving more sugar and tired.
• Eat more fibre: Fibre slows down the absorption of sugar, which can help keep blood sugar levels healthy.
• Eat whole foods: Choose full-fat foods and whole foods instead of sugary foods.
• Avoid sauces with added sugar: Ketchup, barbecue sauce and sweet chilli sauce contain loads of sugar, so look for ones that say ‘no added sugar.’
• Read nutrition labels: Check the nutrition label on processed foods to see how much sugar is in a serving.
• Be careful with processed foods: Be aware that some ‘healthy’ processed snacks may contain sugar.
• Eat more protein: A diet high in protein may help reduce hunger and make you feel fuller, reducing food cravings.
• Eat carbohydrates last: Eating carbohydrates later in a meal can reduce the effect on blood sugar levels.
• Hydrate: Drinking water can help maintain blood sugar levels.
• Exercise: Exercise helps the body turn glucose into energy and reduces insulin resistance.
• Get more sleep: Getting more sleep can help people consume less sugar.
• Replace added sugars: Use non-nutritive sweeteners and sweetness enhancers instead of free sugars.

End Note

The Dietary Guidelines for Americans recommends that sugar should only make up 10 per cent or less of your daily energy intake, or about 12 teaspoons/50g of sugar per day for an adult, taking both natural and added sugars into consideration. Sticking closer to the World Health Organisation’s (WHO) recommendation of 5 per cent or less offers even more health benefits though!

Cutting back on sugar is especially critical during pregnancy and in early childhood, as these formative years shape long-term health. Avoiding processed sugars and emphasising whole, natural foods can protect against chronic diseases and support overall well-being.

By making mindful choices about sugar today, you’re not just improving your health — you’re creating a healthier future for the next generation.

FAQs

What happens to the body when you stop eating sugar?

Without sugar, your blood sugar levels stabilise, meaning you’ll avoid energy spikes and crashes, leading to more consistent energy throughout the day. Cutting sugar also reduces empty calorie intake, helping with weight loss and reducing fat, especially around the belly. You’ll also experience fewer inflammation and hormone imbalances that contribute to acne, resulting in clearer skin over time. Over time, your taste buds adjust and cravings for sugary foods diminish. Healthy, natural foods may start tasting sweeter. Without blood sugar fluctuations, you may experience fewer brain fog episodes and improved focus and concentration. Furthermore, long-term benefits include a reduced risk of diabetes, heart disease and fatty liver disease, as you’re giving your body a break from processing excess sugar.

Does quitting sugar reduce inflammation?

Quitting sugar can significantly reduce inflammation. High sugar intake increases chronic inflammation in the body, which is linked to conditions like arthritis, heart disease and even depression. When you stop consuming sugar, inflammatory markers in the body, such as C-reactive protein, tend to decrease. This can reduce joint pain, improve gut health and even lower the risk of chronic illnesses.

Does quitting sugar improve immune system?

Cutting out sugar can boost your immune system! High sugar levels suppress immune cells like white blood cells, which fight off infections. Your immune system is able to work more effectively, making it easier for your body to fend off viruses and bacteria. Improved gut health from lower sugar intake can also enhance your body’s defence mechanisms since the gut is a key player in immunity.

Symptoms of too much sugar in your body

1. Energy Crashes: After the initial sugar high, you may feel drained or fatigued.
2. Weight Gain: Excess sugar contributes to fat storage, especially around the abdomen.
3. Acne Breakouts: High sugar levels can increase oil production and inflammation in the skin.
4. Frequent Hunger: Sugar can disrupt appetite-regulating hormones, leading to constant cravings.
5. Digestive Problems: Excess sugar may lead to bloating, diarrhea or constipation.
6. Weakened Immunity: Sugar reduces the efficiency of white blood cells for hours after consumption.
7. Dental Issues: Sugar feeds bacteria in your mouth, increasing the risk of cavities and gum disease.