What happens when you quit Sugar
The average American consumes at least half a cup of sugar on a daily basis. Surveys suggest that reducing sugar intake can actually lead to increased cravings, with some individuals experiencing withdrawal symptoms. So, what exactly happens to your brain and body when you attempt to quit sugar? Within 24 hours of eliminating refined sugar, your body starts shedding water weight. The pancreas, responsible for regulating blood sugar levels, releases insulin and glucagon. When blood sugar levels drop, glucagon breaks down glycogen (stored sugars) to provide energy. Since glycogen is bound to water, its breakdown results in initial water weight loss. On the second day, fatigue and sugar cravings kick in as the body seeks alternative energy sources. Gluconeogenesis, the conversion of proteins into sugars, is activated, and fats are broken down into ketones for energy. These processes can cause fatigue, headaches, and sugar cravings. Although human studies are limited, animal studies have shown that sugar consumption activates neurochemical pathways leading to dopamine release, similar to the effects of cocaine in rats. However, it's important to note that there is no evidence suggesting sugar is as addictive as drugs like cocaine in humans. By day three, you may experience a metallic taste in your mouth and foul-smelling breath due to the breakdown of fat into ketones. Acetone, released as a result, gives off a nail polish remover or rotting fruit odor when exhaled. This breath odor may persist for several days to weeks. It's worth mentioning that the earlier discussion refers to cutting out all sources of sugar, including fruits. From day five to ten without added sugar, your taste buds become more sensitive to sugar. Research indicates that fasting for 5 to 14 days enhances the ability to detect sweet flavors, heightening sensitivity to sugar. This sensitivity reduction is common among individuals who consume high amounts of sugar, leading them to add more sugar to regain the desired sweetness. After six weeks without sugar, you may notice improved bowel movements, reduced bloating, and fewer cramps. A low FODMAP diet, which limits refined sugars and emphasizes natural sugars, has been recommended by doctors to alleviate symptoms of irritable bowel syndrome (IBS). IBS affects a significant portion of the North American population, causing symptoms such as diarrhea, constipation, cramps, and bloating. Furthermore, after ten weeks without sugar, you may observe healthier-looking skin. Sugar has been linked to the development of acne lesions, and clinical trials have shown significant reduction in lesions after a low-sugar diet for 10 weeks. After one year without additional sugar intake, you may also experience improved sleep. A study on post-menopausal women found that three years of low sugar intake correlated with reduced insomnia, although the impact of sugar on daily sleep remains somewhat controversial. Interestingly, some studies have even suggested that high sugar intake before bed can improve sleep quality. After one to five years without added sugar, the risk of high blood pressure, heart disease, type 2 diabetes, and obesity decreases. Excessive sugar consumption is associated with numerous diseases, primarily due to its link with obesity. However, there is a positive trend as soda consumption has declined in the United States over the past decade, accounting for approximately 46% of added sugar in our diets. If you're considering cutting out sugar, you might wonder if artificial sweeteners like aspartame can be a suitable replacement. The topic of artificial sweeteners and their potential risks is discussed in our podcast, which you can find by clicking here. Thank you for watching, and we look forward to sharing more science videos with you soon. Take care!