What is Sugar Free January?
Sugar Free January is a month-long challenge, typically done at the start of the new year, to cut out refined and added sugars from your diet. The goal is to become more aware of how much sugar is in the foods you regularly eat and to (potentially) reset your taste buds to appreciate the natural sweetness in whole foods.
While each person can define what “sugar free” means for them, it generally it involves avoiding foods with added sugars like desserts, sweetened beverages, and many processed foods.
Why Complete Sugar Free January?
There are so many benefits to eating less sugar! Many of these I experienced after just 1 month of trying sugar free January and lead me to continue to try to decrease my sugar intake all year long.
A few benefits of going sugar free in January:
- Reduce sugar cravings and recalibrate your palate to enjoy less sweet foods
- Lose weight and decrease body fat by cutting out empty calories from sugar
- Improve energy levels
- Support better dental health by decreasing risk of cavities
- Enhance your mood
- Lower inflammation in the body and support heart health
- Learn new recipes and new ways to use ingredients
Ultimately, taking a break from sugar can help you make better food choices, break the cycle of craving sweet foods, and establish healthier long-term habits.
How to Complete Sugar Free January
The rules of Sugar Free January are flexible – you get to decide what foods you will include or avoid. Some people choose to cut out all added sugars, both natural (like honey and maple syrup) and refined (like white sugar). Others may still include natural sugars but avoid anything with refined sugar.
Typically, my sugar free January will exclude all natural and refined added sugar – so I pretty much stick to fruit! – but I allow myself to have some sugar free chocolate on occasion (hellooooo Lilys Dark Chocolate).
Here are some tips for a successful sugar free month:
- Think through your meals in advance and focus on eating whole, unprocessed foods like vegetables, fruits, whole grains, legumes, nuts, seeds, and quality proteins
- Read nutrition labels and avoid foods that list any form of added sugar in the ingredients
- Research sugar-free alternatives to your favorite sweet treats, like using dates or banana to sweeten baked goods (this was big for me!)
- Keep healthy snacks on hand and allow yourself free range to snack when you get hungry
- Keep the sugary food out of sight or (better yet) throw it out
- Allow yourself a small indulgences, like a square of sugar-free dark chocolate
Remember, this challenge is about progress, not perfection. If you slip up, just get back on track with your next meal or snack. Awareness you gain is more valuable than being 100% strict.
My Experience with Sugar Free January
I have completed Sugar Free January for the past two years and found it to be challenging but so rewarding!
I follow a fairly strict approach and avoid all added sugars including “natural” ones like honey and maple syrup. Instead, I focus on eating whole foods that naturally contain sugar, like bananas and dates.
The past 2 years its been SO fun to experiment with new recipes and learn how to use new ingredients in the kitchen. During these weeks I eat a lot of banana/date sweetened muffins! However, I’d be lying if I didn’t indulge in a treat occasionally. I love Lilys Dark Salted Caramel and highly recommend it!
Overall, I have found Sugar Free January to be a great reset that helps me be more mindful of my food choices year-round. While I don’t maintain a completely sugar free diet through out the year, I have been able to drastically reduce my sugar intake. I highly recommend giving Sugar Free January a try!
Checkout my first experience doing sugar free January!
I started doing sugar free January as part of my New Years Resolutions in 2023. It was such a success that I continued it into 2023 and even recruited a few family members.