What happens to the body if you stop eating sugar?

One sentence that we often heard from doctors and health physicians is to to stop eating sugar. Now The first question that comes to our mind is, what is the logic behind this? Sweet, fatty products are evolutionary, very young inventions of mankind. Our body hasn’t yet adapted to this kind of food. Physiologically, fats, and fast carbohydrates are the most energy-efficient resources. Fats have a high caloric value, sugar is fast digestibility.

The brain and all of our physiology encourage the consumption of these products in every possible way, and all serotonin-dopamine systems rejoice after each piece of cake.

But the ability to digest and metabolize them adequately has not yet developed.

On the other hand, everyone has a friend who eats chocolates and feels great.

What is sugar?

Usually by the name “sugar” we mean sucrose, a molecule which consists of the combined molecules of fructose and glucose. This large molecule brake down into constituent parts in the intestines, which are then incorporated into the metabolism involving different hormones and enzymes.

Glucose can be used in a constant form, getting into the cells thanks to the hormone insulin.

Fructose needs a number of transformations that occur under the influence of enzymes in the liver and end up forming the same glucose and glycogen.

In humans, a significant portion of fructose resulting from the breakdown of sucrose (sugar) turns into glucose directly in the intestinal walls. Fructose stimulates the formation of triglycerides in the liver, increasing their content in the blood and atherosclerosis in blood vessels.

Is sugar a white death?

So, what’s so bad about eating sugar?

Overweight

 It’s simple. Sugar is a simple and affordable calorie, physiologically and psychologically perceived by the body. They’re often also cheap. However, it is easy to go far beyond the recommended daily rates. But even if you observe the calorie intake, excessive consumption of sugar leads to obesity and type 2 diabetes.

Depression and other mental disorders

Excessive consumption of sugar-containing foods and drinks has been shown to increase the risk of these diseases, especially in men (women too, but less).

Hypertensive disease

According to this study, excessive consumption of sugar is one of the factors that increase blood pressure.

Caries

Another logical warning is from dentists to stop eating sugar. Excess sugar in the diet promotes tooth decay. Mom was right when she said that candy makes your teeth fall out. Alternatively, dentists recommend to keep a varied, complete diet.

Pregnancy and sugar

Pregnancy and sugar are not the best combination either. Excessive consumption of sugar during this period leads to a high risk of complications of pregnancy and diabetes in the mother, and the child – to high birth weight and high probability of addiction to sugar in the future.

Most of these effects result from the rapid increase in blood glucose levels after the use of sugar. Increased glucose levels stimulate the rapid secretion of insulin, which allows glucose to move quickly from blood to cells.

As a result, 40-60 minutes after the cake, our blood glucose level is low again, and we don’t mind eating again. But in fact, at this time the cells have enough glucose to cover their needs, so the next snack will go into the fats.

And with the regular release of large amounts of insulin, the sensitivity of cells to it decreases – and we get type 2 diabetes and all related problems (atherosclerosis, obesity, psychological problems).

Life without sugar

It’s hard to give up sweets because of psychological reasons. There is the strength of habit, there are social traditions. In fact, if you want to give up sugar you can replace candy with fruit and stick to this habit for a week. You will see the first results, and then you can continue eating in a new way.

Morning coffee lovers can replace sugar with spices – cinnamon, nutmeg, or cardamom. You can eat sweet vegetables – beetroot, pumpkin, carrot – and fresh fruits: they contain fiber, which provides faster saturation.

What changes will happen if you decide to give up sugar?

Two days without sugar

Digestion and intestinal function will improve. You will notice that the mood has improved as there will be no chaotic external glucose intake and therefore no abrupt insulin jumps that provoke anxiety and irritability.

Seven days without sugar

The condition of the skin, its tone, firmness and elasticity will improve.

The quality of sleep will be improved too, as sugar provokes the production of cortisol, a “stress” hormone that causes insomnia. You’ll fall asleep faster and sleep better.

Ten days without sugar

You will lose one or two kilograms without extra effort: as the sugar retains fluid in the body.

If you suffered from high blood pressure, it will be reduced, because the cholesterol in the blood will fall.

A month without sugar

In a month, you will lose three or four kilograms of weight, insomnia will disappear. Brain activity in general will improve. Hormonal balance will normalize, immunity will improve.

Your sugar rate

If you do not consider it necessary to stop eating sugar completely, note that WHO (World Health Organization) believes that adults can eat 25 grams of sugar a day without harming their health. That’s about five teaspoons. The maximum you can afford is 50 grams. For children, the norm is less – 15 grams.

The sugar contained in processed foods must also be taken into account. If you want to know whether you are in the daily limit or not, then study the labels.