We all know sugar isn’t great for us. It can lead to weight gain, diabetes, and insulin resistance. It is also a leading cause of inflammation, which can increase many symptoms of menopause. So, I embarked on a 28 days sugar detox in February to see how it impacted my symptoms and vitality. Here’s a little of what I discovered.

Why a 28 Days Sugar Detox?

Sugar takes the place of other nutrients in your receptors. So, not only are you filling up with calories, spiking your glycemic index, and creating cravings for more of the same, you’re actually depriving your body of the nutrients you are taking in because the sugar has already filled the slot.

Now your body is flooded with sugar, and your liver and pancreas kick into high gear. They try to counter all the sugar, freeing up space for actual nutrients by releasing insulin into the body.

Here’s another dimension if you’re looking to lose weight or maintain a healthy weight. Your body will burn sugar first for energy. This is part of that whole “making room for other nutrients” strategy. So, if you continue pouring sugar into your body, it will always have that as fuel to burn. That means, it won’t burn stored fat. Which means, no matter how much you work out, you won’t lose weight. By eliminating sugar from the diet for a few weeks, you allow you body to reset and switch back to burning fat.

How Do I Detox from Sugar?

Start here

Begin by eliminating “sweets.” These are the obvious sources of sugar in your diet. Pastries, ice cream, cakes and cookies, jelly and jams. Anything we consider dessert is a prime candidate. Don’t forget the ones you drink as well – we all love a pumpkin spice latte, but we also know it’s loaded with syrup and sugars. Likewise with sodas, sweet tea, lemonades, etc. Most of these don’t even require a glance at the label to know there’s sugar added in to the mix. Cut these out first.

Find the Hidden Sugars

These are less obvious and a touch more sneaky. Things like bread, or pasta, or yogurt, or even soup. These are items we normally think of as savory, but a quick look at the label reveals added sugars here as well. This is where label reading becomes very important.  You’d be amazed at how much sugar can be in a single yeast roll or a bowl of chicken noodle soup.  As an easy rule of thumb, anything that is highly processed – like pasta and breads and things that come in a box or can – will fall into this category. Cut these out second. 

Even Natural Sugars

These would be great, good, whole foods that your body thinks of and uses as sugar. Now we get to the slightly more complicated part. The part where the whole foods we’ve been trying to incorporate more of in our diet, are undermining our efforts. There are some foods – good foods, whole foods, things that are healthy over the long run - that need to be eliminated for a few weeks during a sugar detox. That’s because, in the absence of the added and processed sugars it usually has to burn for fuel, your body will go to the next best source of sugar – natural sugars. Since we’re trying to reset our fuel system and burn fat instead, we need to eliminate these natural sugars for a few weeks as well.  These are starchy foods like potatoes and corn, or root vegetables like carrots and beets. They convert quickly in the body to sugars, and fuel the system similarly to those processed sugars we’ve already eliminated. This also includes fruits and fresh squeezed fruit juices.  If you’re like me, this is the hardest one to let go of, because I know these are great sources of other vitamins and minerals, and I mourn the elimination of anything that is a whole food. Don’t worry – this isn’t forever. Just remember that they can be added back in – in moderation – later on.

So, for our 28 days sugar detox, we’ve removed sweets and desserts. We’ve eliminated processed foods with added sugars. We’ve taken out grains and starchy vegetables, and we’ve postponed any fruits that convert to sugar in the body. What’s left?

If you’re feeling a little lost about what the heck you CAN have at this point, you’re not alone. This is where most people give up and give in because they have a sense of deprivation. Take heart though – there are still plenty of goodies on the table.

What to Add More of

Proteins

Lean organic proteins – chicken, turkey, grass-fed beef, eggs, wild caught fish, etc.

Nuts and seeds – raw or roasted without added salt or sugar, and don’t forget nut butters too! Look at labels to be sure there’s no added sugars, but there are some great organic nut butters on the market.

Vegetables

Grab some Greens – grab those vital minerals and nutrients through as many greens as you can eat. Lettuces, cabbage, green beans, broccoli, avocado, collards, edamame, green lentils, sprouts, green apples, celery… If it’s green, it’s in.

Alternative sides

Alternative to starches – beans can be a great replacement for mashed potatoes with a simple meal. Also cauliflower or broccoli can be mashed, roasted, or “riced” as a great alternative side. Need some noodles? Consider zucchini spirals or spaghetti squash.

Remember, this is only for 28 days. That’s just 4 weeks of re-imagining your plate. You can do this.