What happens when you cut down on refined sugar

What is sugar?

• Sugar is a type of carbohydrate and a source of energy.
• It occurs naturally in foods like fruit, vegetables, milk and grains.
• Added (also known as refined) sugars are those included during processing – often to enhance sweetness, shelf-life or texture.

The issue isn’t with natural sugars in whole foods – it’s with the added sugars in things like soft drinks, biscuits, sauces and processed snacks. These are the ones that can start to cause problems when they sneak into your day a little too often.

Why it makes sense to cut back

There’s nothing wrong with enjoying a sweet treat now and then. But regularly consuming refined sugar can lead to:

• Weight gain – added sugar contributes kilojoules without filling you up.
• Dental issues – Sugar feeds the bacteria that damage tooth enamel.
• Energy crashes – That short-lived sugar high is often followed by a slump.
• Health risks – Higher long-term intake is linked to fatty liver, heart disease and type 2 diabetes.
• Nutrient gaps – Sugary foods often replace more nourishing choices.

Big changes

The upside of cutting back – even just a little – is that your body often responds quickly. Some of the benefits people notice include:

• More stable energy – No more mid-afternoon crashes or evening snack cravings.
• Clearer skin – For some, less sugar can mean fewer breakouts or less inflammation.
• Healthier teeth – Reducing sugar helps protect enamel and reduce acid attacks.
• Improved appetite control – Less sugar often means fewer empty kilojoules and more filling food.
• Better long-term health – Less strain on your liver, lower blood pressure, and a reduced risk of chronic illness.

Natural vs added sugar

Not all sugar is created equal:

• Naturally occurring sugars in foods like fruit, dairy and vegetables come bundled with nutrients (such as fibre, vitamins and minerals).
• Added sugars are extra ingredients with no nutritional upside – they just add sweetness.

Being aware of added sugars gives you more control over what you're eating.

Why ‘sugar-free’ isn’t the goal

You might hear about sugar-free diets that cut out all sugar – including the natural kind. That would mean no fruit, no milk, no legumes, no grains – some of the most nourishing foods in our diets. Trying to eliminate all sugar isn’t just unnecessary – it’s counter-productive. The aim is to reduce added sugars, not throw out whole food groups.

Practical ways to cut back

You don’t need to go cold turkey or ban birthday cake. Here are some manageable changes that make a difference without feeling like it’s a punishment!

• Start with drinks: Swap soft drinks, cordials and sweetened juices for water, sparkling water or herbal tea. Even flavoured water with no added sugar can be a refreshing switch.
• Read the labels: Look for “added sugars” on ingredient lists. Words like sucrose, glucose, corn syrup and honey all count. The nutrition panel can help you compare products.
• Choose whole foods: Fresh fruit, plain yoghurt, wholegrain bread and nuts offer natural sweetness and plenty of nutrients.
• Make easy swaps: Try porridge instead of sugary cereal, or a handful of nuts instead of a muesli bar. Even switching to unsweetened versions of your favourite foods can make a difference.
• Don’t stress about perfection: It’s not about cutting sugar completely – it’s about being mindful and making choices that feel good for you.
• Ease into it: Cutting back gradually helps your tastebuds adapt – and you might realise that you don’t miss the extra sugar at all.

Reducing refined/added sugar isn’t about being perfect. It’s about creating a little more space in your diet for nourishing, satisfying foods, and a little less room for the ones that don’t give you much in return. Just a few small changes, consistently made, can add up to a big difference in how you feel.

And yes – you can still have cake!

Sources

Healthdirect.gov.au
Betterhealth.vic.gov.au

If you intend to take any action or inaction based on this information, it is recommended that you obtain your own professional advice based on your specific circumstances.