You know sugar isn't good for you, but it's five in the afternoon and you're thinking about opening a package of oatmeal pancakes or opting for a can of Coke and some chips. If this sounds familiar, you're not alone. On average we usually consume around 20 teaspoons of added sugar each day. That's more than double the limit recommended by the World Health Organization (WHO), which advises no more than 6 teaspoons per day for women and 9 for men.
But can we cut that sugar addiction so that it really makes a difference when it comes to your health? It seems so: Cutting back on this substance (the kind found in sugary drinks and processed goods) has a positive effect on virtually every part of the body, from your heart to your physical and mental health.
We show you all the effects of eliminating added sugar on your body.
changes in your brain
We're not going to give you candy. Sugar withdrawal is harsh, but it also sets in motion lasting mood improvements.
Here's how it works: When you eat sweets, your body releases a surge of opioids or substances that increase mood, along with dopamine, a neurotransmitter that stimulates the reward center of your brain. In other words, it triggers a feeling of well-being that you get hooked on.
Saying no to sugar means you won't get the intense hit your brain is used to, which can make you feel more moody and irritable, leading to headaches and intense cravings. You will experience the effects of acute withdrawal, similar to someone who stops smoking or drinking. But do not give in, these unpleasant sensations only last for a week or two.
During this period, it is best to stay away from any type of food that can cause you to sin. Start by getting rid of all the sugary snacks in the pantry and avoid the candy aisle in supermarkets. Sugar triggers an inflammatory response in the brain, which plays an important role in anxiety and depression. After a few weeks without sweets, your brain will return to baseline and your mood will even out.
Before you know it, avoiding sweets won't feel like an uphill battle. High consumption of this substance stimulates your brain to produce a greater number of opioid and dopamine receptors, which causes more cravings. When you reduce sugar intake, the brain creates fewer receptors. Those neurochemical changes make it easier to ignore the urge when you see someone eating a delicious treat, or smell something from your favorite bakery.
Improve your heart health
It is evident that the less you consume this substance, the better your blood pressure will be. Also, cutting back on sweet things can also reduce your risk of heart disease.
Say goodbye to pimples on the skin
Are you prone to pimples? One study, published in the journal Advances in Dermatology and Allergology, found that a diet high in sugar exacerbates pimples. Insulin triggers elevated levels of IGF-1 hormone activity, which has been linked to increased acne severity and sebum production. When you stop eating large amounts of this sweet substance, your pancreas releases less insulin, which can lessen breakouts.
Saying sayonara to sweets can also slow down the aging process of the skin, according to an article by the Department of Dermatology at Baylor College of Medicine. Excess sugar in the bloodstream binds to proteins like collagen and elastin to form harmful new molecules called advanced glycation end products, or AGE. AGEs damage collagen and elastin, causing them to become dry and brittle, leading to wrinkles and sagging. The less sugar you eat, the less AGE you will develop.
This is how it affects your weight
Stop consuming sweet things and you will probably lose a few pounds too. When you eat a balanced diet, your gut will alert your brain when you're hungry and full. But when you're looking for a cookie, this communication system goes crazy. The sugar goes to the pleasure center of the brain and causes you to keep eating, even if you are not hungry.
And that's not all; the sugar lowers testosterone and leads to higher estrogen levels, which decreases muscle mass and increases Abdominal fat. Plus, it can cause leptin resistance and make us desensitized to the hormone that tells us we're full.
Improve your immune system
Especially during cold and flu season, you need all the help you can get to stay healthy. Studies have shown that refined versions can suppress the proper functioning of the immune system for hours after consumption, since reduce the ability of your white blood cells to fight viruses. So when you cut out or minimize processed sugar, those cells are more ready and able to take on invaders.
Sugar also alters the microbiome, which is an important part of the body's defense system and helps ingest the vitamins and minerals necessary for immune cells to function properly. When our gut bacteria are out of balance, this causes inflammation and puts us at risk for all sorts of chronic diseases, including autoimmunity. Once we stop eating sugar, we stop feeding certain bad bacteria and fungi in the gut, reduce inflammation, and allow beneficial bacteria to regain balance so they can fight pathogens and absorb nutrients.
Watch out for energy levels
When you eat a meal, your pancreas releases insulin, a hormone that helps you metabolize glucose from food into energy to fuel your body and brain. The pancreas also controls the amount of glucose in the blood; if the levels are too low, it sends a message to the brain that it's time to eat.
But if you're addicted to sugar, your glucose levels are all over the place. Blood sugar levels go up and down like a roller coaster, so you see quick spikes of energy, followed by great lethargy. If you usually consume energy drinks, you will notice it. Conversely, if you stick to low-glycemic foods, you'll have a slow and steady release of glucose. Instead of a high, you will feel a constant flow of energy throughout the day.
Your liver will thank you.
You probably know that relaxing with alcohol makes your liver happy, but a study in the Journal of Hepatology revealed that cutting back on sugar can also reduce the harmful buildup of fat in this vital organ.
According to the University of California, fructose (found in almost all types of added sugar) is processed in the liver. The liver can handle modest amounts of fructose, but a large dose overloads the system, turning the excess into fat around your abdomen and internal organs.
That's why this sweet substance is one of the main drivers of heart disease. nonalcoholic fatty liver. In some cases, the disease can develop into a more serious condition called non-alcoholic steatohepatitis, which can lead to inflammation, scarring, or even cirrhosis. Getting rid of sugar gives the liver a rest.
The chances of diabetes and kidney problems are reduced
Giving up sweets also drastically lowers the chances of Type II diabetes and the risk correlated with kidney disease.
Sugar is the number one cause of kidney failure. An uncontrolled high blood level can damage the blood vessels in the kidneys and destroy their ability to filter blood, allowing toxins to build up; this leads to type II diabetes and obesity, which are the two most important risk factors for kidney disease.
goodbye to your libido
It turns out that your morning habit of eating donuts can negatively affect your sex drive.
Sex hormones, healthy blood sugar, and insulin balance are more closely linked than meets the eye. Sugar increases insulin and creates a hormonal domino effect. It lowers testosterone and leads to higher estrogen levels, which can really reduce desire in both men and women.