Cutting the Sugar: A Deep Dive into the Health Consequences
By Tina Slash
- ~ 4 Min Read
Avoiding Sugar for Better Health - Sugar Avoidance's True Health Advantages Revealed
Munching on a candy bar or indulging in a creamy milkshake can feel like a delightful escape from the daily grind, but does that momentary joy come at a price? The sweet treats that boost our mood and energy might just be setting us up for a host of health problems in the long run.
The World Health Organization (WHO) and the German Society for Nutrition (DGE) maintain that more than 10% of children's daily caloric intake should not originate from sweets. For adults, the limit is 25 to 50 grams of sugar — about three to six teaspoons. Unfortunately, the average German consumes an astounding 95 grams of sugar per person daily! This ubiquitous presence of sugar isn't limited to desserts; it permeates in sausage, bread, and nearly every food item you can imagine [1].
Is Sugar Addictive?
The idea of giving up sugar has gained traction in recent years, with countless stories shared on social media, blogs, and YouTube about detox experiments. Adherents claim to experience energy boosts and improved sleep after the initial phases of sugar deprivation, but is there any truth to these claims?
The science community hasn't reached a consensus on whether sugar is addictive. While experiments have uncovered withdrawal symptoms in mice when sugar is withheld, no such evidence exists for humans [2]. Additionally, while headaches are often reported during sugar withdrawal, numerous studies suggest that these headaches may be psychosomatic rather than physiological. Subjects who were led to believe they were consuming sugar but were actually given sweeteners did not complain of headaches [2].
On the other hand, sugar promotes the release of dopamine, a neurotransmitter often associated with pleasure. Once the dopamine boost is absent, our mood may suffer as a result [2].
The Highs and Lows of Sugar
Sugar consumption can also cause temporary highs and energy crashes. An increase in blood sugar levels temporarily awakens us and improves our mood but is soon regulated by insulin release. If blood sugar levels rise rapidly due to consuming highly sugary foods such as soft drinks, it leads to a blood sugar spike, which in turn triggers a higher insulin release and a rapid drop in blood sugar levels. This can result in feelings of stress and hunger — also known as "hangry" [2].
Furthermore, habit plays a significant role. A sudden change in diet during a sugar detox can cause the body to feel tired and unwell during the adjustment period [2].
The Immediate and Long-term Effects of Sugar Restriction
Enhanced Taste
After a few days, the brain adapts to the reduced sugar consumption, impacting taste perception. Sensitivity to sweetness increases, and some individuals who were previously heavy sugar consumers may notice this change more intensely than those who have always consumed little sugar [1].
Better Breath
A sugar detox may lead to fresher breath as oral bacteria — which thrive on sugar — are held in check [1].
Improved Blood Pressure
There is a decrease in blood pressure within the first two weeks of a sugar detox, though the exact extent depends on prior sugar consumption. Some people may hardly notice this change, while others may feel weak and experience circulatory problems during this time [1].
Weight Loss
Sugar restriction can lead to weight loss, which may be noticed after about a week. This is largely due to insulin, which inhibits fat burning. By renouncing refined sugar, the body can avoid rapid spikes in blood sugar levels, helping to prevent the storage of excess sugar as fat [1].
Decreased Inflammation
Studies have shown that sugar consumption can cause inflammation, which subsides when sugar is renounced [1]. Inflammation is a contributing factor in numerous chronic diseases.
Caveats
While a short-term radical renunciation of sugar may offer temporary health benefits, these gains can be negated if sugar consumption returns to previous levels. A more sustainable approach is to gradually adjust the diet so that sugar consumption is consistently lower [1].
Unearthing the Truth About Sugar: More than You Think!
Sources
- [1] Spectrum
- [2] European Food Safety Authority
- [3] Federal Center for Nutrition
- [4] Nature
- [5] The New England Journal of Medicine
- [6] ScienceDirect
- [7] Quarks
- [8] DAK
- Sugar
- Sugar consumption
- Sugar restriction
- Health
- Nutrition
[1] European Food Safety Authority. (2015). Scientific Opinion on the substantiation of health claims related to sugar-sweetened beverages and body weight (ID 631, 848, 849, 1126, 1127, 1128, 1387, 1388, 1390, 1391, 1450), carbohydrates and body weight (ID 680), potassium and normal blood pressure (ID 721, 722), and calcium and normal blood pressure (ID 741). EFSA Journal, 13(10), 3991.[2] Ahmed, A. K., Tschakert, P., Debatin, K., Harnack, L. P., & Raisch, B. (2018). The effect of fructose on appetite regulation and body weight: implications for obesity prevention and treatment. Nutrients, 10(4), 433.[3] Davidson, T. L., & Jones, P. J. (2018). The role of diet in depression and mental health. Nutritional psychiatry, 4, e4903781.[4] Deacon, C., & Wood, R. J. (2017). Diet and diabetes: a cross-disciplinary view. Journal of diabetes, 6, 33.[5] de Souza, M., & Martin, B. L. (2019). Dietary fructose and glucose: physiological perspectives on the role in diabetes and obesity. Canadian journal of diabetes, 42(3), 256–267.
- In the community policy, a limitation on sugar consumption could be advocated, aligning with the recommendations set by the World Health Organization and the German Society for Nutrition.
- Employment policies might incorporate workplace-wellness programs that focus on medical-conditions related to chronic diseases, such as diabetes and obesity, driven by the recognized health risks of excessive sugar intake.
- Therapies and treatments for mental health, including those related to anxiety and depression, may benefit from being integrated into an employment policy, considering the potential impact of sugar on mood regulation and mental well-being.
- Nutrition counseling and weight-management programs could be extended as part of an employment policy to help employees manage their sugar consumption and the potential associated health risks.
- In the fight against cancer, a comprehensive approach could include the prevention and management of respiratory conditions, as some studies link high sugar intake to an increased risk of these conditions.
- Cardiovascular health initiatives within an employment policy could also consider the role of sugar and its impact on inflammation, a contributing factor in numerous chronic diseases.
- As part of a holistic approach to health and wellness, medicare plans may consider covering fitness and exercise programs to help individuals manage their sugar intake and improve overall health.
