No Sugar November is an internationally recognised initiative aimed at raising awareness of the impact of excessive sugar consumption on health and encouraging people to reduce or completely eliminate added sugar from their diet throughout November. November is also Diabetes Awareness Month.

Sugar consumption can affect brain chemistry and activate the reward system, which is why we experience pleasure and enjoyment when eating sweet foods. Research suggests that, in some people, sugar can trigger a strong desire to consume it again, leading some experts to consider that it has certain properties similar to those of addictive substances. However, this issue remains a subject of scientific debate.

Many people consume more sugar than they realise. Our bodies do not need extra sugar to function properly. Added sugars have no nutritional value, but they often contribute to increased calorie intake, which can lead to excess body weight or obesity. Furthermore, excessive sugar consumption is associated with tooth decay, type 2 diabetes, fatty liver disease, acne, premature skin ageing, various inflammatory conditions, depression, low energy levels, hormonal imbalances, mental health problems, heart disease and other health conditions.

Although all of this may sound concerning, sugar can be enjoyed in moderation as part of a balanced diet. Nevertheless, reducing sugar intake can contribute to better overall health.

Sugar isn’t always where we expect it to be.

Sugar is found almost everywhere. While chocolate, cakes and various sweet desserts may be the first things that come to mind, sugar is also present in baked goods with high sugar content, sauces and even foods marketed as healthy. Furthermore, sugar can be found in juices (both carbonated and non-carbonated), energy drinks, various syrups (agave, maple, etc.), honey, flavoured yoghurts, instant oatmeal and granola, ultra-processed foods and snacks, ice cream, various alcoholic beverages, instant coffee drinks, canned fruit and many other products.

Sucrose (table sugar) and glucose-fructose syrup are the most common forms of added sugars in our diet.

Sugar substitutes, such as artificial sweeteners, can be an alternative to added sugar, but relying on them as a long-term strategy for improving health is not recommended. Some researchers also believe that sugar substitutes are so intensely sweet that they may further reinforce our preference for sweet flavours and drinks. On the other hand, artificial sweeteners may help people gradually reduce their added sugar intake and eventually eliminate it from their diet altogether.
However, rather than constantly replacing sugar with other sweeteners, it is recommended to gradually reduce the desire for intensely sweet flavours, using whole fruits, cinnamon and other spices to naturally enhance the taste of food.

Although honey is a natural sweetener with certain benefits when consumed in moderation, it is still considered an added sugar and contains approximately the same amount of sugar as high-fructose corn syrup and white granulated sugar. Various syrups, such as agave, maple and date syrup, are often used as sugar alternatives, but it is best to avoid them during the challenge, as these sweeteners are also classified as added sugars.

Although the thought of eliminating all these foods may seem overwhelming, start by focusing on the obvious sources of added sugar and try to cut them out first:

• Chocolate, biscuits and cakes;
• Sugary cereals and flavoured yoghurts;
• Sweet pastries;
• Juices (carbonated and non-carbonated) and energy drinks;
• Instant coffee and other sweetened beverages.

What Can We Eat and What Should We Pay Attention To?

Priority should be given to whole and minimally processed foods that naturally contain sugars but also provide valuable nutrients, such as vitamins, minerals and dietary fibre. These include fresh fruits and vegetables, dried fruits in moderation, whole grains, legumes and complex carbohydrates such as potatoes and sweet potatoes.

It is helpful to keep a few simple recommendations in mind:

• Drink more water, unsweetened tea and coffee instead of carbonated and other sugar-sweetened beverages.
• Choose whole fruits instead of sweets and fruit juices, even 100% fruit juice, as whole fruits contain more fibre.
• When craving something sweet, ask yourself: Am I really hungry, or am I reaching for something sweet out of habit, boredom, fatigue or stress?
• Choose healthier alternatives to sugary snacks, such as nuts, which provide energy.
• Read food labels and check the added sugar content, especially in products marketed as healthy.

What Changes Might You Notice When You Reduce Your Sugar Intake?

After reducing added sugar intake, some people may notice more stable energy levels throughout the day, fewer cravings for sweets, improved concentration, better control over eating habits, improved digestion and less bloating. Changes in body weight and overall well-being may also occur, particularly when sugar-sweetened products are replaced with more nutritious foods.

One of the greatest benefits of reducing sugar intake is that your body no longer experiences constant energy fluctuations – sudden spikes and crashes. Instead of constantly craving an energy boost from food, you may feel more stable and balanced throughout the day.

For most people, reducing added sugar intake can be beneficial, but it is important to approach it in a balanced way, without imposing strict restrictions. The goal of the challenge is not perfection, but gradually developing sustainable eating habits and gaining a better understanding of how food affects energy levels, mood, sugar cravings and overall health.