The nutrition world loves a good debate. Keto versus low-fat, Carnivore versus plant-based, calories versus hormones—it can feel impossible to know who to listen to anymore.

But there is one thing almost everyone agrees on: wheat and sugar are problematic, and most people would benefit from reducing them or cutting them out completely. 

Let’s dive into why they’re so bad, and how you can reduce them. 

Sugar is more than just a sweet treat

Sugar today is nothing like the sugar humans ate for most of history. We’re not talking about the small amounts found naturally in fruit or honey. We’re talking about highly refined, concentrated sugar added to nearly everything. 

Modern sugar hits the brain fast and hard, and activates dopamine, a feel-good chemical in the brain that plays a big role in reward and addiction. That’s why most people can’t just eat one cookie and stop, even when they fully intend to. It’s not a lack of willpower, and it doesn’t mean you’re weak—it’s how the body and brain are wired. 

Another issue with modern sugar is that it causes big blood sugar spikes followed by crashes. Those crashes make you feel tired, cranky, and hungry again, often within hours. The result is more cravings, more hunger, and an endless loop of snacking that is hard to break. 

And as if all that isn’t enough, sugar adds lots of calories with almost no nutrition. It doesn’t help you feel full, it doesn’t build muscle, and it doesn’t support long-term energy. 

Wheat has changed, too 

A loaf of bread today is not the same bread your great-grandma ate. Modern wheat is highly processed and refined, stripping away nutrients that once helped slow digestion and support fullness. It’s designed for mass production and long shelf-life, not human health. 

What we’re left with is something that behaves a lot like sugar in the body. Refined wheat turns quickly into glucose, raising blood sugar and insulin levels. For many people, wheat can trigger a range of problems, such as bloating, joint pain, brain fog, or fatigue. 

Why are sugar and wheat everywhere?

If they’re so bad, why are they literally everywhere? The answer is simple: they are cheap to produce and highly addictive. In other words, they’re making big food companies a lot of money. Food companies understand that sugar and refined grains make food taste better and keep people coming back. 

These food companies hide sugar and wheat in everything, even in salad dressings, protein bars, and foods that are labelled “healthy.” 

Cutting sugar and wheat feels hard

It feels hard because these foods are addictive and hook the brain. Plus, there’s habit and emotion involved. Sugar feels comforting in the moment, even though that comfort doesn’t last. Bread has been a part of our lives for as long as we can remember. And social events or family gatherings usually revolve around both. 

The good news is that withdrawal is temporary. Cravings usually peak in the first few days and then start to fade. Once you push through it, you’ll have more energy, fewer cravings, and better appetite control. Here’s some practical tips to help you reduce or remove sugar and wheat from your life:

You don’t have to go cold turkey

If this feels overwhelming, starting small can make the process much more manageable. Cutting sugar and wheat out of one meal a day is a gentle way to start. 

Or do go cold turkey

Some people do better by totally abstaining. Even a little sugar or wheat can send them right back into it. You know your body best. Be honest with yourself and do what works for you. 

Fill up with nutrition

Build your meals around protein like beef, eggs, or chicken. Protein helps control cravings. Eat whole foods. By focusing on whole foods, you naturally cut out refined sugars and grains, and most people notice they feel better. 

Read your labels

If you buy packaged foods, inspect those labels, and be aware that sugars and grains often go by other names. Sugar can be listed as ingredients like dextrose or high-fructose corn syrup, and wheat can go by things like bran, spelt, or starch. Generally, if there’s a long list of ingredients, or there’s ingredients you can’t even pronounce, it’s probably better left on the shelf. 

Know that cravings pass

You will have cravings, that’s going to happen. But they come and go, and they won’t last forever. Remember that just because you have a craving for something, it doesn’t mean you have to go and act on it right away. Think through the craving and consider how good you’ll feel tomorrow knowing you didn’t give in, versus how bad you’re going to feel if you did. It’s never worth it. 

Stay hydrated and don’t skip your salt

Proper hydration helps keep cravings at bay, and supports the body as it adjusts to eating fewer processed foods.  

You can do this

You don’t have to be perfect. Take it day by day. Every step away from sugar and wheat is a step toward better long-term health and longevity—and that’s something almost everyone can agree on.