The Importance of Sugar in the Body; Effects of Quitting Sugar
In today's modern world, the average American
consumes half a cup or more of sugar daily. Surveys claim that eating less
sugar makes you crave it more, and some people even say it gives them
withdrawal symptoms. But what exactly happens to your brain and body when you
try to quit sugar? Let's find out.
24 hours
without Sugar: Losing Water Weight
After 24 hours of no refined sugar, you may notice
that you start to lose water weight. Our body regulates blood sugar levels
through the pancreas, which releases two hormones: insulin and glucagon. When
blood sugar gets too high, the pancreas releases insulin; when it gets too low,
it releases glucagon. In the first 24 hours of no sugar, blood sugar levels
drop, and the pancreas releases glucagon, which breaks down glycogen - the
storage of sugars in our body - to create the energy you need. The breakdown of
glycogen for energy is responsible for the initial loss of water weight.
Day 2:
Fatigue and Sugar Cravings
On day two, you may start to feel fatigued and
experience sugar cravings. This is because the body continually needs to create
new sources of energy. Gluconeogenesis is activated, which converts proteins to
sugars in the body. Fats will also be broken down into ketones to produce
energy. This process can make you feel tired, give you headaches, and even
intensify your sugar cravings. However, there needs to be more human studies to
understand why this occurs entirely. Animal studies have shown that sugar activates
dopamine release, creating a positive reinforcement around wanting to trigger
sugar cravings.
Day 3:
Metallic Taste and Smelly Breath
By day three, you may experience a metallic taste
in your mouth and notice that your breath stinks. The breakdown of fat into
ketones, due to the lack of sugar intake, releases acetone in your body. When
breathed out, acetone smells like nail polish remover or rotting fruit. Some
studies have even shown that the level of acetone in your breath can predict
the level of ketones in your blood. This smelly breath can last from a few days
to a few weeks, but it's important to note that this is based on a zero-sugar
diet. We're talking about not even consuming fruits.
Days 5-10:
Increased Sensitivity to Sugar
Between days five and ten of not eating added
sugar, your taste buds have become more sensitive to sugar. A study had people
do a water fast for 5 to 14 days and found that the threshold to detect sweet
flavour was much lower, increasing sensitivity to the taste of sugar. This
isn't surprising because people who consume a lot of sugar decrease their
sensitivity to that sweet flavour and need to add more sugar to their food or
beverages to taste the sweetness again.
Six Weeks
without Sugar: Improved Bowel Movements
After six weeks of no sugar, you may notice that
your bowel movements become more regular with less bloating or cramps.
Irritable Bowel Syndrome (IBS) affects almost 10 to 20 % of the population in
North America. People with IBS experience symptoms such as diarrhoea,
constipation, cramps, and bloating. Doctors often recommend a low FODMAP diet
consisting of less refined sugar and more natural sugars. Reducing refined
sugars can relieve IBS symptoms and improve digestive health within six weeks.
Ten Weeks
without Sugar: Healthier Skin
After ten weeks of eating no sugar, you might
notice that your skin looks much healthier. Sugar has been known to cause acne
lesions, and reducing sugar intake can lead to a significant reduction in acne.
Clinical trials have shown that acne lesions have significantly decreased after
ten weeks of following a low-sugar diet.
One Year
Without Sugar: Improved Sleep and Reduced Disease Risk
You'll also see improved sleep after one year with
no additional sugar intake. A study looking at 53,000 post-menopausal women
showed that three years of low sugar intake was correlated with reduced
insomnia. Additionally, reducing sugar intake can lower your risk of high blood
pressure, heart disease, type 2 diabetes, and obesity. High sugar intake is
associated with a laundry list of other diseases, including cancers, primarily
due to its association with obesity. However, it's promising to note that people
are becoming more aware of the dangers of excessive sugar consumption, and the
consumption of sugary drinks, like soda, has decreased in America over the past
ten years.
So, if you're considering cutting out sugar, be
prepared for some initial challenges and changes in your body. But in the long
run, reducing sugar intake can lead to various health benefits and improve
overall well-being. It's time to take control of your sugar consumption and
embrace a healthier lifestyle.