How healthy is it to give up sugar?
Sugar Tastes Good and Helps Through Energy Holes and Mood Dips. But it is Also Unhealthy. What Are the Effects of a High Sugar Consumption on the Body and What Are the Effects of Giving Up Sweet Things?
A donut here, an ice ball there - Sugar is good for the mood and provides energy. That's why the hunger for it is particularly strong when we are stressed or in need of a mood lifter. However, the effect is only short-lived. And in the long run, a high sugar consumption is detrimental to health, it is suspected to cause 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 recommendations of the World Health Organization (WHO) and the German Nutrition Society (DGE). Since 2015, the WHO recommends consuming no more than about 25 grams of "free sugar" per day. Adults should not exceed a range of 25 to 50 grams of sugar. That's about three to six teaspoons. The best is as little as possible. In reality, Germans consume an average of 95 grams 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?
People report withdrawal symptoms such as headaches and extreme fatigue during their sugar detox attempts on social media, blogs, and YouTube. Is this true?
Whether sugar makes you addicted or not is a topic of controversial debate in science. While researchers have observed withdrawal symptoms in animals when sugar is withheld from them, there is no evidence of this for humans. So while reports of headaches during sugar withdrawal are common, studies do not confirm this. Instead, it has been found that people who believed they were consuming sugar but were actually given sugar substitutes did not report 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, which is also known as the happiness hormone. The consequence: The increase in dopamine levels makes us feel better. When the dopamine push subsides, it affects our mood.
Sugar Causes Highs and Energy Holes
At the same time, sugar consumption can also trigger a sugar high, as the increase in blood sugar levels makes us feel temporarily more awake, and our mood lifts. However, the blood sugar level is regulated by the release of insulin. With a very steep increase in blood sugar levels through the consumption of particularly sugar-rich products such as soft drinks, a blood sugar peak occurs, which in turn leads to a higher insulin release and a very rapid drop in blood sugar levels. 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 that is also called being "hangry".
The Matter of Habit: When we make a change in our diet during a sugar abstinence, suddenly eating only bland instead of sweet, our blood sugar curve does not rise as usual after eating. Body and brain need to get used to this situation. At the beginning of this adaptation period, it is possible that a feeling of fatigue and general discomfort sets in.
Short- and Long-term Effects of Sugar Deprivation:
We Taste Differently: Already after a few days, the brain adapts to the changed sugar consumption. This has effects on taste perception – it becomes finer and sweetness is intensely perceived even in small amounts. The longer sugar is avoided, the greater this effect. People who previously consumed a lot of sugar notice it more strongly than those who already consumed little sugar.
Goodbye, Bad Breath: Oral bacteria love sugar, for many it is a nutritional base. When it is denied to them, their growth is also restricted. The fewer odor-producing bacteria in the mouth, the fresher the breath.
Blood Pressure Decreases: Already in the first two weeks, there is a decrease in blood pressure. The extent of the effect is also dependent on the previous sugar consumption. Some experience no or only slight effects, while others have circulatory problems, feel tired and sluggish during this transition period. Once this transition period is over, sugar deprivation leads to an energy surplus and better sleep, among other things.
The Pounds Melt Away: Sugar deprivation can lead to weight loss and this already after about a week. Several studies have shown this. This is partly due to insulin, which is released in response to an increase in blood sugar levels. Insulin inhibits fat burning. "Short-term, avoiding household sugar prevents a rapid and strong increase in your blood sugar levels. Your pancreas has to secrete only little insulin to transport the sugar into the cells. So there is no excess blood sugar, which would otherwise be converted into fat in the liver and fat tissue," explains nutrition scientist Claus Leitzmann.
Inflammation Levels Decrease: Studies have shown that sugar consumption can also lead to an increase in certain inflammation markers in the blood and a decrease when sugar is avoided. This means that sugar deprivation can also contribute to the reduction of inflammation in the body.
The Body Heals: After 10 to 14 days, it becomes apparent that the body has recovered. This includes the relief or even reversal of certain health problems caused by too much sugar. Improvements have been observed in people with fatty liver or insulin resistance.
A short-term radical withdrawal from sugar does not benefit health in the long term. A seven-day withdrawal is a nice try, but if one eats as much sugar again afterwards as before, one has not gained anything. It is better to change the diet so that sugar consumption is permanently lower. As often is the case: The dose makes the poison.
This text first appeared at stern.de.**
Following a high sugar consumption over an extended period, individuals may be at risk of developing health issues such as diabetes and obesity. Recognizing the potential health hazards associated with sugar, many seek education to make healthier food choices. To manage overweight and maintain optimal health, it's essential to consider the role of nutrition in your daily life. By making conscious choices in food habits, one can reduce their sugar intake and potentially reduce the risk of health complications.
