The benefits of cutting back on added sugar

Last updated 10 June 2026

MAS Member Elisabeth Easther looks at the mental and physical effects of limiting added sugar in your daily diet, and shares some healthy alternatives.

When a colleague shared that she was taking a break from processed sugar, I thought, “Well, that’s not for me,” because sweet treats are a big part of my life. Not sweets, per se, but I do love chocolate and cake. Baking really floats my boat; my spiced apple cake is sublime, if I do say so myself. Ditto my lemon drizzle. That said, I’m also committed to daily exercise to offset some calories.  

When I looked into the sugar thing more, though, I learned about its impact on health.  

Consuming too much added sugar (which, as the name suggests, is sugar that is not naturally occurring, but has instead been added to food) can increase blood pressure and chronic inflammation and has been linked to a greater risk of heart health problems, cardiovascular disease, stroke and osteoporosis. Some studies also suggest it’s linked to certain cancers, primarily through its contribution to obesity, and evidence indicates it may affect overall cognitive deterioration. 

I also learned that at a day-to-day level, reducing or going without could improve my mood, skin, and sleep, as well as stabilise my energy levels. So I figured a period of abstinence would be interesting. Did I have a dependency? Would I feel a lack? Would I notice if my gut health improved?

Going sugar free for 4 weeks

The first day was uneventful until it was time for my afternoon coffee – with NO treat. I still had a cuppa, but without a generous slice of the aforementioned apple cake it was boring. Instead, I replaced cake with fresh fruit and nuts, plus a bigger lunch with extra protein. My bedtime coffee (don’t judge) was also cake-less, but the pangs felt psychological, not physiological. I missed my cosy habit. 

Hot summer nights saw me miss my iced tonic. As a non-drinker, a ‘special drink’ when others are imbibing feels fun. And no splash of Rose’s Lime in a big glass of iced water after gardening either. But I definitely wasn’t going to replace sugar with artificial sweeteners. Not only are they completely devoid of goodness, they can actually strengthen our preference for sweet things. As a result, I drank more milk and more herbal tea. 

When I had the occasional cafe meeting, I browsed the contents of cabinets like a hungry seagull, my beak pressed up against the glass. Yes, I could have had a cheese scone or a savoury muffin, but that wouldn’t have scratched the itch.

Breaking the sugar habit

Even after 4 weeks, I still felt wistful for my cake breaks. As for shedding kilos, I couldn’t be sure as my bathroom scales aren’t reliable, and I no longer fixate on weight. However, as a sometimes-actor who has to regularly measure myself for costume fittings, I can tell you I lost 2.5cm around my middle. 

In other respects, life felt no different without cake, chocolate, a few fizzy drinks and an occasional ice cream. Instead, the experiment was more of a circuit breaker for a moderate sugar consumer. What it did do was make me mindful of what drives my desire for certain foods at certain times. Whether I’ll resume my twice-daily cake habit remains to be seen, but my workmate Melissa saw real results.

One family's effort to reduce sugar 

Last year, Elisabeth’s colleague Melissa Silkstone, along with her parents and her brother, decided to go without sugar for 10 weeks leading up to Christmas. 

“It started after I visited my brother in Melbourne,” explains Melissa. “We made the most of the food scene there and, on our final day, as we shared a caramelised tiramisu, I joked that I didn’t think I could eat sugar again until Christmas – and my brother said, ‘Let’s do it!’ When we told our parents about our pact, they got FOMO and decided to join us in the challenge. 

“Our plan was to go completely cold turkey on processed sugar. No lollies, chocolate, ice cream or baked goods, but fruit, yoghurt and honey were allowed. We were also allowed one or two alcoholic drinks at pre-Christmas functions. 

“The first 2 weeks were the hardest. Cravings were intense, especially after dinner, and we used yoghurt or fruit to get through the evenings. The cravings did ease, but social situations were a challenge. Watching others enjoy treats sparked lots of conversations.  

“We’d share photos in our family group chat and rate our cravings out of 10. Dad struggled the most, as he has a serious sweet tooth. Fittingly, he and Mum first met when she worked in an ice cream parlour! 

“In the end Dad saw the biggest impact, losing 7kg just by cutting sugar, without changing exercise or his overall diet. My brother lost 5kg and my mum and I each lost 2.5kg. 

“Importantly, we all slept better and became more aware of how much sugar we normally ate in a day. You don’t really notice it until you actively cut it out. On Christmas Eve we finally had dessert – brandy snaps with cream. They tasted incredible, but we were completely sugared out after just one each!  

“Since then, we’ve relaxed the rules and agreed to just have treats on weekends. Dad has continued to do well, and his GP has been amazed at the improvements in his bloods, cholesterol and weight.”