Can cutting out added sugars improve your health? I tried the viral '2-week no sugar diet' taking over TikTok — here's how it went

Welcome to Ask A Dietitian. It's a series where Yahoo Canada digs into food trends and popular nutrition questions with registered dietitian Abbey Sharp.

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.

The "2-week no added sugar diet" has taken TikTok by storm, with hundreds of social media users sharing their journeys and results. Many TikTokers have reported significant physical and mental benefits from cutting out sugars — but are these really true?

TikTok user Tiffany Henriques claims the no-added-sugar diet has slimmed her face and given her "increased energy, less anxiety, better sleep, better mood, better gut health." Others claim it cleared up their acne or even helped with weight loss.

The "no added sugar" challenge involves cutting out all added sugars or artificial sweeteners. Foods to avoid include any sweeteners (sugar, honey, agave etc.), sodas and juices, condiments with sugar (ie. ketchup), sweetened dairy (flavoured yogurt, chocolate milk), candy, cookies and sugary alcoholic drinks.

But is there any evidence to back these claims up? I put this diet to the test — and talked to an expert dietitian about the benefits, and potential drawbacks, of eliminating added sugar.

I tried it — here's how it went

First off, I noticed minor physical changes. My skin looks better but it didn't clear up miraculously, nor did my face become significantly less round, as some people claim happens. It was less puffy, though.

One of the biggest shifts was how my taste buds reacted. On day six of this challenge, in a moment of weakness, a tiny bite of a bao bun tasted unbearably sweet to me; it was so intense that I didn't crave anything sugary for the rest of that day. That's the first physical change I noticed.

Cravings were an interesting part of this experience. After a few days, I found myself longing less for sugar and more for salty snacks and fruits. My fruit intake definitely went up, and it became a good substitute for sugary snacks. I also became more aware of how much sugar there really is in everyday foods I usually buy without a second thought.

Energy-wise, I did feel a boost. However, it's hard to pinpoint whether this was due to cutting out added sugars, the increased protein in my diet or just the sunny weather finally lifting my spirits. I also found myself drinking more water, which definitely helped.

The biggest adjustment for me was after-dinner habits. I'm used to having a small bite of dessert after a meal, even if it's just a sliver of chocolate. Letting go of this ritual was a challenge at first, but it became easier as the days went by, and fruit helped with the cravings. In terms of meals, I wasn't as strict as some TikTokers — I still ate white or whole grain rice, some breads and dairy in moderation. My goal was to eliminate added sweeteners, not natural ones.

Here's an example of non-restrictive, no sugar added meals I ate. For breakfast, I'd cure my sweet cravings with pancakes made with Flourish pancake mix (no added sugar, lots of protein) topped with strawberries instead of syrup (no, it's not the same but it's good). For dinner, I'd have something like salmon, rice and veggies. I'd also have a glass of my favourite protein shake mid-day.

Overall, while my changes weren't extreme, this challenge made me more mindful of my overall diet and how much added sugar I was consuming. It's an eye-opener, but it's not something I'll be continuing religiously. As registered dietitian Abbey Sharp says, extreme or restrictive diets are rarely a good idea.

What is the 2-week no added sugar challenge?

The "2-week no added sugar" diet, popularized on social media, involves eliminating added sugars from your diet for 14 days. Dietitian Sharp told Yahoo Canada there are some transient benefits to this diet; "transient" because the benefits only last while you're following the diet.

👍 Pros of no added sugar diet

Sharp said the taste buds are replaced every 10 to 14 days or so. "If you stop eating sugar, you train your taste buds to become more sensitive to sweetness," she explained. This makes naturally sweet foods like fruits and vegetables taste sweeter.

Reducing sugar intake can also address issues like skin inflammation, fatigue, weight gain and mood swings, all linked to excessive sugar consumption.

👎 Cons of no added sugar diet

Despite these short-term benefits, Sharp cautioned against expecting long-term changes from a brief diet modification. "If you can't imagine yourself doing something forever, there's not a ton of point in taking it on," she noted.

For many, especially those with a history of restrictive eating or eating disorders, this challenge can backfire, leading to binge eating once the restriction period ends.

Does it really help with acne, energy & weight loss?

Many TikTok users claim that the no sugar challenge improves energy levels, leads to weight loss, enhances mental clarity and clears skin. There is scientific evidence to support these claims, according to Sharp.

"Consuming excess sugar is associated with everything from skin inflammation, fatigue, weight gain, and mood disregulation." By removing sugar, you might see some of these perks, though any significant changes, like weight loss, might mainly be water weight, she explained.

When it comes to acne and breakouts, Sharp said higher glycemic index carbohydrates (mostly sugar) is associated with inflammation and with blood sugar spikes. "What that does is it can increase oil production and clogged pores, which is why we see that high glycemic index diets tend to be associated with higher risk of acne."

How much added sugar should you have per day?

While added sugars aren't necessary for a balanced diet, they can still be enjoyed in moderation, Sharp said.

"The general recommendation is to limit added sugars to no more than 10 per cent of our total calories per day, but ideally less than five per cent," Sharp advised. For someone consuming 2,000 calories a day, this translates to about 12 grams of sugar at 10 per cent and six grams at five per cent, for example.

"If you are a soda drinker, it's very difficult to meet those recommendations," she said. "I always recommend kind of smart use of added sugars if you are trying to kind of wean yourself off. So that means like adding sugar to naturally nourishing foods to just make it more enjoyable and palatable. So that could mean like adding like a teriyaki sauce to salmon, or like a honey glaze to your root vegetables."

Long-term impact of a no sugar diet

Sharp advised caution when it comes to long-term eating habits. "One of the biggest predictors of a binge is extreme restriction," she said.

Instead of a restrictive mindset, she advocates for an additive approach to nutrition. "Rather than focusing on what we need to cut out, I like to focus on what we can add to improve satiety," she explained. Pairing "naked carbs" like sugar with fiber, protein and healthy fats can stabilize blood sugar levels and improve satiety.

Instead of drastic measures like cutting out sugar completely, Sharp recommends small, sustainable changes. "I really believe that baby steps are key to making sustainable changes," she said. This could mean gradually reducing the amount of sugar you add to your coffee or opting for plain yogurt and sweetening it with a bit of honey or fruit.

"Small changes do make a difference over time and are far more sustainable long term," Sharp said.

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