What happens when... - Giving up sugar: what it really does for your health
A Donut here, a ball of ice cream there – Sweet is good for mood and gives energy. Therefore, the feeling of hunger is particularly strong when we are stressed or in need of a mood booster. However, the effect is only short-lived. And a high sugar consumption is harmful to health in the long run, suspected to contribute to diseases such as diabetes, obesity, Alzheimer's, and depression.
Children should not make up more than ten percent of their daily calorie intake from sweets, according to the World Health Organization (WHO) and the German Nutrition Society (DGE). For adults, it is a maximum of 25 to 50 grams of sugar. That's about three to six teaspoons. Maximum – ideally as little as possible. In reality, Germans consume an average of 95 grams of sugar per capita per day. No wonder, since sugar, including honey, syrup, fruit juice, and agave syrup, is found in almost all foods – even in sausages and bread.
Does Sugar Make You Addicted?
Sugar withdrawal is trending on Social Media, Blogs, and YouTube. People report headaches and extreme fatigue at the beginning but also energy boosts and better sleep after a few days of sugar abstinence. Is this possible?
Whether sugar makes you addicted or not is a topic of controversy in science. While researchers have observed withdrawal symptoms in animals when they are deprived of sugar, there is no evidence of this in humans. So while people often report headaches when they stop consuming sugar, studies do not confirm this. Instead, it has been found that people who believed they were consuming sugar but were given sugar substitutes did not complain of headaches. Are these supposed withdrawal symptoms then just a product of our imagination?
Not necessarily. Sugar activates the reward system in our brain. Dopamine is released, also known as the happiness hormone. The result: The increase in dopamine levels makes us feel better. When the dopamine push wears off, it affects our mood.
Sugar Causes Highs and Energy Drains
At the same time, sugar consumption can also trigger a sugar high, as the increase in blood sugar levels makes us feel briefly more awake, and our mood improves. The blood sugar level is regulated by the release of insulin. With a very steep increase in blood sugar levels through the consumption of strongly sugary products like soft drinks, a blood sugar peak occurs, which in turn leads to a higher release of insulin and a very rapid drop in blood sugar levels afterwards. As a result, we sometimes fall below our normal level, and the body responds with adrenaline. This can lead to feelings of stress and hunger. A state also known as being "hangry."
Additionally, the habit comes into play. When we change our diet in the context of sugar abstinence and eat instead of sweet only plum, it takes time for our body and brain to get used to this situation. At the beginning of this adaptation period, it is possible that a feeling of fatigue and general malaise sets in.
- We taste differently: Already within a few days, the brain adapts to the changed sugar consumption. This affects taste perception – it becomes finer and sweetness is intensely perceived even in small amounts. The longer one abstains from sugar, the greater this effect. People who previously consumed a lot of sugar notice it more strongly than those who already consumed little.
- Goodbye, bad breath: Oral bacteria love sugar, for many it is a nutritional basis. When it is denied to them, their reproduction is also restricted. The fewer odor-producing bacteria in the mouth, the fresher the breath.
- Blood pressure drops: Within the first two weeks, there is a decrease in blood pressure. The extent of the effect depends on the previous sugar consumption. Some people experience no or only slight effects, while others experience circulatory problems, fatigue, and weakness during this transition period. Once this transition period has been overcome, sugar abstinence leads to an energy surplus and better sleep, among other things.
- The pounds melt away: Sugar abstinence can lead to weight loss and this already shows after about a week. This is indicated by several studies. This is mainly due to insulin, which is released in response to an increase in blood sugar levels. Insulin inhibits fat burning. "A short-term sugar abstinence prevents a rapid and strong increase in blood sugar levels in you. Your pancreas has to secrete only little insulin to transport the sugar into the cells. Thus, there is no excessive blood sugar, which would otherwise be converted into fat in the liver and fat tissue," explains nutrition scientist Claus Leitzmann.
- Inflammation markers decrease: Studies have shown that sugar consumption can lead to an increase in certain inflammation markers in the blood, and a decrease when it is avoided. Thus, sugar abstinence can contribute to the reduction of inflammations in the body.
- The body recovers: After ten to 14 days, it becomes apparent that the body has recovered. This includes the improvement or even reversal of certain physical symptoms caused by too much sugar. Improvements have been observed in people with fatty liver or insulin resistance.
A short-term radical sugar abstinence does not benefit health in the long term. A seven-day abstinence is a nice try, but if one then eats as much sugar as before, one has not gained anything. It is better to change one's nutrition so that the sugar consumption is permanently lower. As always, the dose makes the poison.
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After recognizing the harmful effects of high sugar consumption on health, some individuals may opt for sugar-free alternatives to reduce their intake. Regularly consuming high amounts of sugar, including from sources like honey, syrup, fruit juice, and agave syrup, can contribute to diseases such as diabetes, obesity, Alzheimer's, and depression.
Embracing a sugar-free lifestyle can lead to several benefits. For instance, a decrease in bad breath is often observed due to the reduced presence of odor-producing bacteria that thrive on sugar. Additionally, individuals may experience weight loss after around a week due to reduced insulin production and inhibition of fat burning. Furthermore, sugar abstinence can contribute to the reduction of inflammations in the body, as shown by several studies.
