Cutting back on sugar is one of the best ways to improve your health and well-being. But reducing sugar intake is easier said than done, especially when it comes to kids.
Sugar is addictive, plain and simple. It fires the same reward centers in the brain as addictive drugs. This can make going cold turkey from sugar tough, for children AND adults.
But here’s the truth: most of us eat way too much sugar. In fact, typical American children, teens, and adults eat a wild 17 teaspoons of added sugars on average per day. Yikes.
High-sugar diets can negatively impact your energy, mood, and weight, and increase the risk of chronic illness.
And that’s where this sugar reset steps in. According to experts, it takes 3-4 weeks to establish a new habit. So over the next 30 days, your family will take a break from added sugars and refined carbs.
Cutting back on sugar can help:
Maintain a healthy weight
Increase energy
Lower inflammation
Improve dental health
Balance mood
Promote skin health
Reduce the risk of diabetes, heart disease, & depression
This isn’t about quitting sugar forever. It’s about resetting your taste buds, so those sugary treats lose their pull.
Week by week, you start to appreciate the natural sweetness of foods. And before you know it, those sugar cravings will fade.
Keep in mind, this guide is simply a framework. Feel free to adjust it to your or your family’s needs.
Let’s get into the rules for this challenge.
For 30 days, your family will avoid added sugars, including all of the following:
Sugary sweets. That means no cookies, cakes, donuts, candy, pastries, and ice cream.
Sweetened drinks. This includes sodas, energy drinks, fruit juice, or sweeteners in coffee.
“Sugar-free” or artificial sweeteners. This includes Splenda, stevia, monk fruit, xylitol, & erythritol. These can trick your brain into thinking you’re eating sugar, and still cause cravings.
Natural sweeteners. That means no honey, maple syrup, agave, or coconut sugar. While these are better options than table sugar and high fructose corn syrup, they still spike insulin and cause cravings.
Foods with added sugars: These hide everywhere, including in healthy foods like yogurt, granola, and salad dressing. So check your labels.
Refined carbs. White bread, white rice, and foods made with white flour (e.g., tortillas, crackers) have the fiber removed and convert to sugar quickly. This can lead to glucose spikes and create sugar cravings.
If this feels overwhelming, adjust it for your family. You can always ease in more slowly. For example, try eliminating just sugary beverages like soda, juice, and sports drinks for the first week.
Here are some tips that will set you up for success :
Be a role model. Even if your own sugar habits aren’t out of hand, your kids will be way more open to a sugar reset if you’re on board too. Doing it as a family will make it easier for everyone to stick with it.
Talk with your kids. Share the sugar reset with your kids and why you want to cut back on sugar. Explain the difference between foods with natural sugars like fruit, vs. added sugars like cookies and candy.
Make it a game. Kids love games. So frame the sugar reset like a family experiment or challenge. Come up with a fun family outing to celebrate when you’re done!
Teach label reading. Get your kids to buy in by showing them how to read labels and spot added sugars. Show them where to find the total sugars and the ingredient list. Let them be your “label detectives” when shopping to help you find the best options.
Clean out your pantry. It’s much easier to make healthy choices when cookies, candy, and potato chips aren’t lurking in your pantry. So be sure to remove sugary temptations and processed junk before you get started.
Let go of control. You have some say over what your kids eat at home. After all, you have to prepare it! But outside the house, it’s another story. So give your kids some autonomy. Tell them if they’re offered sugar at a playdate or party over the next 30 days, the choice is up to them.
How to deal with sugar withdrawls :
Sugar addiction is real. So when you reduce your sugar intake, it can lead to withdrawal, for children and adults.
Withdrawal symptoms definately aren’t fun. But for most, they’re part of the process. Knowing what to expect can help you and your family move through it more smoothly.
The first few days are typically the hardest. So if your little one has more tantrums than usual, take deep breaths and give them some patience. It’s the sugar addiction, not them. And if you’re feeling irritable yourself and snap at your family, be easy on yourself too. Day by day, the withdrawal symptoms will fade.
Sugar Withdrawal Symptoms:
Cravings for sweets
Headaches
Fatigue
Mood swings
Brain fog
Anxiety or irritability
Trouble sleeping
Nausea
Tips to manage the symptoms :
Stay hydrated. Hunger is often mistaken for thirst. So if you or your kiddo feels a sugar craving, drink up. If your child finds plain water boring, try infusing it with fresh fruit.
Move your body. Research shows exercise can help ease withdrawal symptoms. So get moving! Play tag, go for a bike ride, or play at the park.
Eat balanced meals & snacks. Having a mix of protein, healthy fats, and complex carbs will help keep your blood glucose stable.
Consume naturally sweet foods. Think sweet potatoes, carrots, and fresh fruit. These can offer some sweetness without a giant glucose spike.
