The holidays are behind us; we’ve all enjoyed our mothers’ cakes and had our share of mulled wine. I imagine most people have made a New Year’s resolution to eat healthier. However, the optimism of January 1st fades as quickly as it does every year. What exactly happens when we reduce our sugar intake and why is it so challenging? Find out more below.
Which sugar is actually the “bad” sugar?
Of course, carbohydrates are important macronutrients that we should not avoid. However, most people stigmatize carbohydrates and don’t understand the difference between those we need and those we should avoid. When we talk about bad sugars, we are actually referring to simple, short-chain carbohydrates, which are mainly found in processed, nutrient-poor foods.
Why are simple sugars so appealing to us?
The concept of sugar addiction has become quite well-known, but addiction may not be the most appropriate term. The truth is that the sweet taste of simple sugars, especially when combined with fats, stimulates the same regions of the brain as addictive substances. Additionally, there is a possibility that an individual may develop behaviors, such as overeating, that resemble the patterns seen in addicts. However, food addiction is not yet a fully accepted concept today.
The sweet taste of simple sugars activates the reward system. This system is part of the brain that controls behavior and memory, and its activation triggers the release of dopamine, resulting in a feeling of pleasure. The brain then associates this activity with pleasure, leading to a repeated craving for sweetness.
What happens when we reduce our intake of simple sugars?
If you oppose the reward system and reduce your sugar intake, it is expected that you will experience some unpleasant symptoms, both physical and psychological.
The first few days are when the symptoms are most pronounced, especially during the times of day when you would normally consume sweets, such as in the evening while watching a movie. Initially, you may experience symptoms similar to depression due to the reduced release of dopamine. This is accompanied by headaches, decreased concentration, lack of motivation, and general dissatisfaction. Among the physical side effects, fatigue, weakness, and dizziness are noted, primarily caused by a drop in glucose levels.
However, this is only temporary, and after a week, positive changes begin to occur. Energy levels are increased as foods with a high glycemic index are eliminated. Skin health, memory, and other cognitive functions improve. A reduction in body weight is often observed, but this is not directly linked to eliminating sugar, rather it is associated with a simultaneous decrease in overall calorie intake.
As for the long-term benefits of mindful sugar intake, the risk of cardiovascular diseases, insulin resistance, diabetes, and depression is reduced.
How to survive the first phase?
The beginning is certainly not easy, especially when the symptoms are compared to withdrawal symptoms. As with all forms of detox, it is recommended to gradually reduce the intake. By making minimal changes, such as replacing juice with a glass of water, you will likely find it much easier to manage the symptoms. However, for some people, it is mentally easier to quit sugar abruptly. If you are one of those, you’ll get through those few days.
It is undeniable that reducing sugar intake has far more benefits than drawbacks, and in the end, it is worthwhile. That being said, it is perfectly fine to occasionally indulge in a piece of cake or a glass of iced tea. Allowing yourself such things is also a crucial part of taking care of your health.
Translated by: Josip Kokanović
Literature
2. Falbe J, Thompson HR, Patel A, Madsen KA Potentially Addictive Properties of Sugar-Sweetened Beverages among Adolescents. Appetite, 2018, 133, 130-137.
3. Murray S. Tulloch A, Criscitelli K, Avena NM Recent Studies of the Effects of Sugars on Brain Systems Involved in Energy Balance and Reward: Relevance to Low Calorie Sweeteners. Physiology & Behavior, 2016, 164, 504-508.