The Benefits of Quitting Sugar (And Why It’s Not as Scary as It Sounds)

Let’s be real: Added sugar is everywhere. It sneaks into your condiments, hides out in your “healthy” granola bar, and disguises itself in 35+ different names on food labels. And yeah, it tastes amazing too. That’s kind of the problem.

But here’s the good news: quitting added sugar isn’t about punishment. It’s about freedom. Real freedom—from cravings, crashes, bloating, and the constant mental tug-of-war.

Here’s what happens when you kick added sugar to the curb:

1. Your Energy Levels Stabilize

Feeling tired all the time? You’re not alone. A National Sleep Foundation poll found that Americans feel sleepy on average three days a week, with 62% trying to “shake it off” as their primary response.  

Added sugars can contribute to these energy slumps by causing blood sugar spikes and crashes. When you eliminate added sugars, your body maintains more stable blood sugar levels, leading to sustained energy throughout the day.

2. Your Cravings Chill Out

Research indicates that sugar activates the brain’s reward system in a manner similar to addictive substances like cocaine. A study published in Nature demonstrated that sugar consumption triggers widespread activation in brain regions associated with reward, akin to the effects observed with cocaine exposure.  

By removing added sugars from your diet, you can reduce these addictive responses, leading to fewer cravings and a more balanced relationship with food.

3. You Might Lose Weight (Without Even Trying)

The average American consumes about 17 teaspoons of added sugar daily, totaling almost 60 pounds per year.  Excessive sugar intake contributes to weight gain by increasing calorie consumption and promoting fat storage. 

Eliminating added sugars can naturally reduce your calorie intake and help your body access stored fat for energy, facilitating weight loss without the need for calorie counting.

4. Your Skin Gets That Glow-Up

High sugar consumption accelerates skin aging through a process called glycation, where sugars bind to proteins like collagen, impairing their function. This leads to the formation of advanced glycation end products (AGEs), which contribute to wrinkles and loss of skin elasticity.  

Reducing added sugar intake can slow this process, leading to clearer, more youthful-looking skin.

5. A huge benefit when you quit sugar--your Mood Improves

A diet high in added sugars has been linked to an increased risk of depression and anxiety. A study involving over 8,000 participants found that men consuming 67 grams or more of sugar per day had a higher risk of developing depression compared to those who consumed less than 40 grams.  

By cutting out added sugars, you may experience improved mood stability and reduced symptoms of depression and anxiety.

6. Your Gut Thanks You

Excessive sugar intake disrupts the balance of gut microbiota, promoting the growth of harmful bacteria and leading to increased gut permeability, commonly known as “leaky gut.” This can result in inflammation and a weakened immune system.  

Reducing added sugars supports a healthier gut microbiome, enhancing digestion and overall immune function.

But Wait—Does This Mean No Sweet Treats Ever Again?

Nope, not on the ASSFACE Diet. We allow for smart sweeteners, whole fruits, and naturally sweet ingredients that don’t play too many games with your blood sugar or your brain. The goal isn’t perfection—it’s progress. Health-focused, not sugar-phobic.

So if you’re thinking about cutting added sugar but worried you’ll miss out on joy, know this: real food can be delicious. Life can be sweet—without too much of the added stuff.