30-Day No Sugar Challenge: Benefits, What to Expect, and More (2024)

Reducing your intake of added sugar over time can benefit your overall health, including helping you maintain a moderate weight and healthy blood sugar levels.

There’s no doubt that consuming too much added sugar harms your overall health.

Cutting back on added sugar is important, as excessive consumption is linked to an increased risk of certain health conditions, including type 2 diabetes and heart disease.

To reduce their added sugar intake, some people take part in “no sugar” challenges. These challenges typically involve cutting out all forms of added sugar for a set amount of time, often 30 days.

Many types of 30-day no sugar challenges exist, but most have similar guidelines.

The main goal is to cut out all sources of added sugar for 30 days. Instead, you focus on consuming nutrient-dense, whole foods that don’t contain added sugars.

Natural sugars, which are found in foods like vegetables, fruits, and dairy products, are OK to eat. The focus is on cutting out added sugars and foods high in added sugars, including:

• breakfast cereals
• ice cream
• cookies
• cakes
• candy
• soda
• sweetened coffee drinks

Again, the 30-day no sugar challenge has many variations, so the rules and recommendations may differ by program.

Alternatively, you can easily create your own 30-day no sugar challenge using the information in this article.

All you need to do is cut out — or limit — added sugar for 30-days and fuel your body with nutrient-dense foods.

Summary

30-day no sugar challenges are 30-day plans focused on cutting out sources of added sugar from the diet and consuming nutrient-dense foods instead. Natural sugars from fruits and vegetables are OK to consume.

Any dietary pattern that reduces or cuts out added sugar is likely to reduce obesity and benefit overall health, especially among people who regularly consume high amounts of added sugar.

However, the most important factor in any dietary pattern is consistency, which isn’t necessarily the point of a 30-day no sugar challenge.

If you cut out added sugar for 30 days only to return to a diet that’s high in added sugar, the benefits of following an added-sugar-free diet will be quickly lost.

The following benefits are related to reducing added sugar in general.

Blood sugar

Frequently eating foods and drinking beverages high in added sugar harms blood sugar management and may increase your risk of type 2 diabetes, according to some research.

Sweetened foods and drinks, such as baked goods, soda, candy, and energy drinks, contain rapidly absorbable sugars, such as high fructose corn syrup.

Some research has linked diets high in these types of sugar to insulin resistance. Insulin resistance is a condition in which cells become less sensitive to insulin, a hormone that regulates blood sugar levels.

This may lead to elevated blood sugar and insulin levels, which can eventually cause cell damage and increase your risk of several diseases, including:

• retinopathy
• dementia
• chronic kidney disease
• nonalcoholic fatty liver disease (NAFLD)
• polycystic ovary syndrome
• cardiovascular disease

Cutting back on added sugar is a good way to reduce blood sugar and insulin levels, even if you only do so for a short time period. However, if you cut out added sugar for 30 days only to return to a high sugar diet after the challenge is over, these benefits will be quickly lost.

For this reason, slowly cutting back on added sugar over a few weeks to months is likely a more realistic choice for sustainable blood sugar management. You can still allow yourself to enjoy the occasional treat in moderation during this time.

Body weight

Foods and beverages high in added sugar tend to be rich in calories yet low in filling nutrients like protein and fiber. For this reason, a diet high in sugary foods has been linked to weight gain, as well as obesity and other chronic diseases.

High added sugar intake is also associated with elevated visceral fat, the type of fat that surrounds organs. Increased visceral fat is strongly correlated with increased heart disease risk.

Cutting out sources of added sugar may help you lose weight, especially when paired with a nutrient-dense diet.

Oral health

It’s known that sugary foods and beverages aren’t good for dental health.

In fact, added sugar intake from sweetened beverages is strongly linked to an increased risk of cavities and tooth decay in both children and adults.

This is because bacteria in the mouth break down sugar and produce acid that may damage your teeth.

Therefore, cutting out added sugar can protect your teeth. That said, only cutting out sugar for 30 days is unlikely to have a lasting effect on dental health.

Liver health

High sugar diets, especially high fructose diets, can increase the risk of developing NAFLD, a condition characterized by fat buildup in the liver.

One 2020 animal study found that compared to mice that didn’t consume sugar-sweetened beverages, those fed sugary beverages for three months had higher levels of:

• liver fat
• adipose tissue fat
• body fat
• inflammatory cells

Another 2021 study in 29 adolescent boys with NAFLD showed that eight weeks of a low sugar diet resulted in a 10.5 percent reduction in hepatic de novo lipogenesis, the process that makes fatty acids in your liver. It also found greater decreases in hepatic fat and fasting insulin compared to the group that followed the usual diet.

Based on these findings, cutting out sugar, especially foods and beverages sweetened with high fructose corn syrup, is likely to reduce liver fat and improve liver health.

Heart health

Sugar-sweetened beverages are linked to heart disease risk factors, including:

• high blood pressure
• increased triglycerides
• high cholesterol

Studies also show that consuming too much added sugar is linked to an increased risk of heart disease and heart disease mortality.

Other research has shown that diets that limit added sugar, such as whole foods plant-based diets or the Mediterranean diet, significantly reduce heart disease risk factors like high triglyceride and low-density lipoprotein (“bad” LDL) cholesterol levels.

Plus, these and other dietary patterns that restrict or reduce added sugar may encourage fat loss, which may also help reduce heart disease risk.

Other potential benefits

In addition to the benefits listed above, participating in a 30-day no sugar challenge may improve health in other ways.

For example, research suggests that diets high in added sugar may be linked to anxiety and depressive symptoms, and reducing sugar intake may help reduce these symptoms.

Cutting out added sugar may also enhance skin health. Studies have linked high added sugar consumption to increased acne risk and accelerated skin aging.

Lastly, cutting back on sugary foods and beverages may help improve your energy levels. Foods higher in vitamins and minerals are likely to enhance overall health and help you feel more energized compared to refined foods.

While foods high in sugar may give you a quick burst of energy, a sugar high is only temporary and will lead to a subsequent sugar crash. Therefore, diets that prioritize complex carbs, like whole grains, fruits, and vegetables, can help you sustain energy levels.

Summary

Consuming high amounts of added sugar is harmful to your overall health. Reducing added sugar intake can encourage weight loss and improve various aspects of your health, including your blood sugar levels and heart, liver, and dental health.

Although similar foods are typically restricted when participating in a 30-day no sugar challenge, specific rules may vary by the program you choose to follow.

2020–2025 Dietary Guideline for Americans recommends limiting added sugars to no more than 10 percent of total daily calories.

The American Heart Association also recommends limiting your daily added sugar intake to no more than 36 g (9 teaspoons) for men and 25 g (6 teaspoons) for women. These can be used as guidelines for a diet low in added sugars.

Foods to avoid

While following a 30-day no sugar challenge, people are encouraged to restrict foods and beverages high in added sugars, including:

• Sweeteners: table sugar, honey, maple syrup, corn syrup, agave, coconut sugar
• Sweetened beverages: soda, sweetened smoothies and juices, sweetened coffee drinks, sports drinks
• Condiments with added sugar: ketchup, BBQ sauce, honey mustard, coffee creamer
• Sweetened dairy products: flavored yogurt, ice cream, chocolate milk
• Sugary baked goods: cookies, cakes, donuts, bread with added sugar
• Sugary breakfast foods: sugar-sweetened cereals, bars, granola, flavored oatmeal
• Candy: chocolate, gummy candies, caramels
• Sugary alcoholic beverages: mixed drinks, sweetened liquor, sweetened canned alcoholic drinks

Additionally, most no sugar challenges recommend forgoing artificial and naturally derived low or no-calorie sweeteners such as:

• Splenda
• Equal
• Stevia
• monk fruit

It’s commonly recommended that refined grains, including white bread, pasta, and rice, be minimized and replaced with whole grain products without added sugars.

Foods to eat

During 30-day no sugar challenges, participants are encouraged to fill up on whole, nutrient-dense foods, including:

• Vegetables: broccoli, cauliflower, spinach, carrots, asparagus, zucchini, sweet potatoes
• Fruits: apples, oranges, berries, grapes, cherries, grapefruit
• Proteins: chicken, fish, beef, tofu, eggs
• Healthy fat sources: egg yolks, avocados, nuts, seeds, olive oil, unsweetened yogurt
• Complex carb sources: beans, quinoa, sweet potatoes, butternut squash, brown rice
• Unsweetened beverages: water, sparkling water, unsweetened coffee, tea

This list is by no means comprehensive, but it can give you a good idea of where to start.

Summary

30-day no sugar challenges involve cutting out sources of added sugar and increasing your intake of nutrient-dense foods that are free of added sugars.

Reducing your added sugar intake has no adverse physical health effects as long as you do so responsibly and pair it with balanced eating choices for the duration of the 30-day challenge.

However, like any restrictive dietary pattern, no added sugar challenges may lead to unhealthy eating behaviors in some people.

For example, some people may find that they develop an unhealthy preoccupation with healthy food or harmful food rules around foods they used to enjoy after participating in this type of challenge. People with disordered eating tendencies may be more likely to experience this.

Additionally, the emphasis on short-term restriction is problematic because long term, sustainable dietary and lifestyle modifications are most important for overall health.

If you cut out added sugar for 30 days only to return to a high sugar diet, the health benefits of the reduction in added sugar will be canceled out.

Summary

Like any restrictive diet, participating in a 30-day no sugar challenge may lead to an unhealthy fixation on sugary foods. The short-term restriction may also be problematic, as long-term modifications are needed to optimize your health.

If you decide to participate in a 30-day no sugar challenge, use it to discover which foods or beverages contribute most to your total added sugar intake. This can help you cut back on those sources when the 30-day challenge is over.

After the challenge, try not to focus on giving up all sources of added sugar for good, as this is unrealistic for most people. Instead, attempt to transition to a diet low in added sugars and high in healthy foods that you can follow long term.

Keep in mind that you can create your own challenge that focuses on reducing — not completely restricting — added sugar. This may be a better choice for people who currently consume a high amount of added sugar.

For example, if you currently consume four cans of soda daily, try reducing your soda intake by one can every week for one month. This can help you slowly — but realistically — cut back on your added sugar consumption.

Lastly, it’s important to understand that your focus should always be on your long-term health. Instead of focusing on completely cutting out certain foods or beverages, try adopting a way of eating that nourishes your body while allowing you to enjoy your favorite foods occasionally.

This is much more powerful when it comes to overall health than any 30-day challenge could ever be.

Summary

A 30-day no sugar challenge can be used to discover which foods or beverages contribute most to your added sugar intake. Instead of participating in short-term challenges, try to develop a healthy eating pattern that you can follow long term.

30-day no sugar challenges are a popular way to cut back on added sugar, and there’s no doubt that reducing your intake of added sugar can improve many aspects of your health.

However, while participating in a 30-day no sugar challenge may help you reduce your added sugar intake, these programs focus on short-term fixes, not sustainable dietary and lifestyle modifications.

While 30-day no-sugar challenges may help some people, slowly reducing your sugar intake over time and making lasting changes that benefit your long-term health may be more sustainable.