Tips for Reducing Sugar Intake for Better Health

Jakarta (ANTARA) — Certified sports nutritionist Tara Collingwood says efforts to reduce sugar intake should be sustainable, rather than involving an abrupt decision to stop consuming all types of sugar.

As quoted in an EatThis, NotThat! release on 26 April 2026, she said people should begin by cutting out added sugars, rather than naturally occurring sugars.

“Continue eating fruit, dairy products and so on,” said Collingwood, co-author of Flat Belly Cookbook for Dummies.

She also recommended reducing consumption of fizzy drinks, sweets, cakes and other sugary drinks.

Collingwood advised pairing carbohydrate sources with protein and fats to help stabilise blood sugar levels and reduce cravings for sweet foods.

She also emphasised the importance of eating regularly, as skipping meals can make cravings for sweet foods worse.

Staying hydrated is important, too. “Dehydration can sometimes feel like a craving for sugar,” Collingwood said.

She stressed that the aim of reducing sugar intake is to retrain the taste buds and stabilise blood sugar levels, not to “cleanse” the body.

“Reducing added sugar intake can improve energy, mood and metabolic health, but that does not mean your body is ‘toxic’,” she said.

However, the effects of reducing sugar intake can feel significant in the early stages.

In the first hour without sugar, Collingwood said, blood sugar levels may drop suddenly and the insulin response may be lower.

“You may experience fewer energy slumps afterwards,” she said.

After a day without sugar, blood sugar levels may be more stable throughout the day, she said.

However, side effects such as headaches, irritability and strong cravings for sweet foods may occur.

Collingwood said these are linked to the brain adjusting to reduced dopamine stimulation from sugar.

Cravings will begin to ease and the sense of taste will start to adjust.

“Food may naturally taste sweeter,” Collingwood said.

Energy levels may also feel more consistent, and some people may experience better digestion or less bloating, she said.

After a month without sugar, blood sugar levels may be better controlled, insulin sensitivity may improve, and risk factors for metabolic disorders may decline.

Collingwood said it usually takes three to seven days for the body to adapt to reduced sugar intake and for cravings for sweet foods to subside.

Changes in metabolism and taste-bud adjustment resulting from lower sugar intake may take two to four weeks, she said.