About sugar-free living: This happens when we quit sugar
Today, we are diving into the pros and cons of sugar-free living. Most people avoid lots of sweets not only during fasting periods. But what does abstaining from sugar actually do in our body – and what does it not?
Is sugar poison?
Many think so. And more and more people are rethinking their eating habits and deliberately avoiding sweets.
When we speak of sugar, we mostly think of refined sugar. That crystalline, white powder that sweetened our lives.
However, a wide number of products contain sugar. And even without eating a lot of cake, or without drinking lemonade and sweet coffee, we sometimes take in too much sugar.
This happens without actual awareness and through foods that hold hidden sugar.
Industrial sugar – explosives for our health
The food industry knows that the word sugar is not well received by many consumers. Therefore, they try to fool us with other more melodious names, e.g. in toast, cereals, chips, bread or sauces.
There are numerous terms for sugar on packaging:
Agave syrup, dextrose, fructose, fructose-glucose syrup, barley malt, glucose, high-fructose corn syrup (HFCS), honey, invert sugar syrup, isoglucose, lactose, caramel syrup, isomalt, corn syrup, malt sugar, molasses, oligofructose, sucrose, rice syrup, sweet whey powder, whole milk powder, wheat dextrin.
Our table sugar, sucrose, consists of glucose. The other part is fructose. Our bodies process the two substances differently; fructose gets digested via the intestine.
The body uses glucose in the hormone insulin. If our insulin household gets out of control, diabetes develops.
The benefits of a sugar-free diet
Our body reacts paradoxically to sugar. Although it causes our blood sugar to derail, our sugar-hungry brains reward us when we eat it.
Every time we indulge in sugar, the brain releases messenger substances that trigger well-being. It is precisely this property that makes it so difficult for us to do without sweets.
And the industry takes advantage of the effect of sugar to make our products tasty and addictive.
After only a few weeks, however, our craving for sugar declines, and the body changes its taste patterns.
Sugar-free diet – the advantages
Fewer food cravings
Those who keep their hands off chocolate, gummy bears, lemonade, etc., and cover their daily carbohydrate needs with vegetables, fruits and whole grains, prevent strong blood sugar fluctuations; the main cause of food cravings.
Healthy gut microbiome
Sugar promotes the growth of bad bacteria in the gut. The more fresh and healthy foods we have on our menu, the healthier our intestinal flora.
The health of our gut, in turn, has a great influence on our immune system and reflects in many parts of our body.
Vascular and cardiovascular diseases
Sugar interferes with our metabolism at several levels. Too much of it increases our blood sugar and blood lipid levels.
These become, in the long-term, poison for our vessels and the first harbinger of cardiovascular diseases.
Subliminal silent inflammation plays a role in an unbelievable number of diseases. Our lifestyle is a crucial factor. Sugar and sweets in particular fuel inflammation.
Some doctors suspect that less sugar is even good for our brain. Because sugar may also promote inflammation in the brain.
Sugar only gives us a short burst of energy. Those who eat less sugar often find that they feel less tired and more concentrated during the day.
Lose weight more easily
Every time we consume sugar, the hormone insulin infuses the sweet substance into our cells. The less sugar we eat, the lower the insulin level, and the better our fat burning.
Sugar only provides “empty calories” – lots of energy, but no nutrients. Due to the varied use in industry, sugar plays too great a role in today’s diet.
That was not always so. 150 years ago, people consumed 20 times less sugar. After all, sugar was a luxury item at the time, and only a few people could afford it.
Today, however, sugar is omnipresent, thus, avoiding it is difficult. Statistics also made this clear.
The United States leads the list of most sugar consumption per capita. Americans consume approximately 126 grams of sugar every day.
Germany comes in second place with 102.9 grams per person every year. According to the World Health Organization (WHO), however, we should never eat more than 25 grams of sugar on any given day.
How sugar damages our metabolism
If you suffer from an incipient metabolic disorder or are overweight, you should pay even more attention to eating little sugar.
The body uses sugar with the help of the hormone insulin. If we consume too much of it, the cells respond less and less to insulin; doctors call this insulin resistance.
The result: the sugar remains in the blood, damages nerves and vessels, and this creates toxic metabolic products over time.
If the insulin balance gets out of control, diabetes ultimately develops. Overweight people are particularly at risk because adipose tissue is hormonally active and promotes insulin resistance through messenger substances.
Doctors have observed that overweight people already need up to 20 times more insulin. If you eat high in sugar, your body requires more insulin, which overwhelms the pancreas and further attacks your metabolism.
Eat less sugar - 8 tips on how to do it
Should healthy people eat less sugar?
And what about slim people? Is sugar consumption okay as long as you are healthy? Not necessarily, because a slim body is not an indication that the insulin balance is correct.
About 15 percent of all type 2 diabetics are slim. The liver in particular stores the excess sugar in the form of fat. This is not visible from the outside, and that is exactly what is fatal to such a fatty liver.
If you eat less sugar and cover your daily carbohydrate needs with vegetables, fruits or whole grains, you will avoid severe blood sugar fluctuations.
Food cravings also become a thing of the past, just like annoying extra pounds. We have more energy and the risk of developing diabetes, high blood pressure, cardiovascular diseases, fatty liver or tooth decay reduces itself.
Refraining from sugar has many advantages. After some time without the “sweet poison”, you will notice how much the taste buds have changed.
If you then perceive sweets as too sweet, you are definitely on the way to sugar-free living or at least a reduced sugar nutrition.
Now it’s your turn. What are your thoughts about sugar and its associated dangers? Are you already embracing sugar-free living? And if so, what steps did you take to beat the sugar craving?
Feel free to share your personal story with all of us. We are always happy to hear from you, plus, it will encourage and motivate others to follow in your footsteps.
In the meantime, I’m sending you much love, peace, happiness and an abundance of all good things. Keep in mind that you are precious, beautiful and unique regardless of what others might say.
You’re one of a kind and you’re good enough just the way you are. Know that you are cherished, appreciated and endlessly loved…~Namaste~.