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What really brings health to do without sugar
Sugar is delicious, helps with energy holes and mood lows. But he is also unhealthy. What effects does a high sugar consumption have on the body and what effects does the waiver of sweets have?
A donut here, a ball of ice cream – sweets are good for the mood and gives energy. That is why the cravings for this is always particularly large when we are stressed or need a mood. However, the effect only works briefly. And in the long run a high sugar consumption of health is detrimental, it is suspected of favoring diseases such as diabetes, obesity, Alzheimer’s and depression.
The World Health Organization (WHO) and the German Society for Nutrition (DGE) recommend more than ten percent of the daily calorie needs in children. In adults it is a maximum of 25 to 50 grams of sugar. That is about three to six teaspoons. Maximum – but preferably as little as possible. In fact, an average of 95 grams of sugar per day consume the Germans. No wonder, after all, such sugar can be found, including honey, syrup, fruit juice and agave syrup, in almost all food – even in sausage and bread.
Makes sugar addicted?
Sugar waiver is in. On social media, blogs and YouTube, people report on their detox self-tests. They tell of hammering headaches and extreme fatigue at the beginning, but also of energy food and better sleep after a few days of stinency of sugar. Can this be?
Whether sugar is addicted or not, is controversial in science. There are also factors that speak against it. While researchers have observed in rodents that they have withdrawal symptoms when sugar is withheld from them, there have been no evidence for humans so far. In connection with the waiver of sugar, the headache occurring is repeatedly reported, but this does not show that this does not show. Instead, it was found that people who thought they had to consume sugar but actually got sweeteners did not complain about headaches. So are these supposed withdrawal symptoms nothing more than a product of our imagination?
Not necessarily. Sweet stuff activates the reward system in our brain. Dopamine is released, which is also called happiness hormone. The result: The increase in the dopamine level ensures that we feel better. If the dopamine push falls away, it presses on our mood.
Sugar ensures high feelings and energy holes
At the same time, sugar consumption can also trigger a sugar high, because due to the increase in blood sugar levels, we feel more awake for a short time, the mood rises. The blood sugar level is regulated by the release of insulin. With a very steep increase in the blood sugar curve, by consuming strong -sugar products such as soft drinks, there is a blood sugar tip, which in turn leads to a higher distribution of insulin and a very fast waste of blood sugar levels. As a result, we sometimes fall under our normal value, the body controls with adrenaline. Among other things, this can lead to the fact that we have a feeling of stress on the one hand, and on the other hand we get cravings. A state that is also referred to as “hangry”.
In addition, there is the cause of the getting used to. If we change our diet in the course of a sugar abstinence, instead of suddenly eating only hearty, then the blood sugar curve does not rise strongly as usual. Body and brain have to get used to this situation. Especially at the beginning of this familiarization period, it is therefore conceivable that a feeling of exhaustion and general discomfort will occur.
These effects have a short and long-term sugar waiver
- We taste different: After a few days, the brain adapts to the changed sugar consumption. This has an impact on taste perception – it is perceived intensively in small quantities. The longer there is no sugar, the greater this effect. People who have previously consumed a lot of sugar also feel him more than those who have already eaten little sugar.
- Bye, bad breath: Mund bacteria love sugar, for many it is a food basis. If this is renowned, their multiplication has also been reduced. The less odor -forming bacteria in the mouth, the fresher the breath.
- The blood pressure drops: In the first two weeks there is a drop in blood pressure. How strong the effect is also depends on the height of the sugar consumption. Some therefore don’t get anything from the lower blood pressure, others get circulatory problems during this time, feel tired and limp. Once this transition period is over, the waiver of sugar leads to an energy plus and a better sleep.
- Tumble the kilos: Sugar waiver can lead to weight loss and that after about a week. Several studies indicate this. This is partly due to the insulin, which is released in response to the increase in blood sugar levels. Because insulin blocks fat burning. “In the short term, a waiver of household sugar prevents a quick and strong increase in blood sugar levels. Your pancreas only has to distribute a little insulin to transport the sugar into the cells. This does not result in excess blood sugar that is otherwise converted into fat in the liver and adipose tissue,” explains nutritionist Claus Leitzmann.
- The inflammation values are falling: Studies have shown that sugar consumption can also cause some inflammation values in the blood and drop accordingly if you do without it. This can also help a sugar waiver that inflammation in the body subsides.
- The body rehabilitates itself: Already after ten to 14 days it turns out that the body recovers. This also includes that certain physical symptoms caused by too much sugar can be alleviated or even reversed. So improvements were observed in people with fatty liver or insulin resistance.
A short -term radical waiver of sugar does not use health in the long term. A seven-day waiver is a nice attempt, but if you eat as much sugar as before, has won nothing. It is better to change the diet in such a way that sugar consumption is permanently lower. As is so often the case: the crowd makes the poison.
What happens when
Source: Stern
I’m Caroline, a journalist and author for 24 Hours Worlds. I specialize in health-related news and stories, bringing real-world impact to readers across the globe. With my experience in journalism and writing in both print and online formats, I strive to provide reliable information that resonates with audiences from all walks of life.
