Sugar. We all know it’s bad for us but can’t help it. Opioids and dopamine are released when we indulge in something sweet, and we lust for more.
But get this:
Research shows that sugar can be even more addicting than cocaine, per Cassie Bjork, founder of Healthy Simple Life.
The negative impact of sugar on us is varied and unavoidable. Put simply, sugar hurts both our brain and body.
According to this study, those consuming the most sugar were 23% more likely to be diagnosed with a mental disorder compared to those with a lower intake.
Sugar hikes up your insulin levels, disrupts your metabolism and ultimately causes weight gain.
I read up on why sugar’s the supreme culprit of things like being overweight and mood swings.
That’s why I did a little experiment. I cut out any and all sugar. These were the differences I noticed.
More energy
Added sugars are simple carbohydrates, which means they provide you with a shot of energy — and ultimately a crash. I swapped these for protein-based foods, which take longer to digest but provide a more stable source of energy throughout the day.
High-protein diets increase the feeling of satiety and decrease hunger pangs.
I noticed that by starting the morning with lots of protein (hard-boiled eggs, Greek yogurt and nuts, grilled chicken), I was not only fuller for longer, but I also had more sustained energy.
Clearer skin
Everyone can improve one aspect of their skin. That can be a more even complexion, erasing hyperpigmentation or zapping zits.
Well, good news. Minimal to no sugar will work wonders for your face.
As an added bonus, less sugar contributes to you not looking your age. That’s because sugar “breaks down collagen, the springy substance that makes your skin look plump, youthful, and lifted”.
I didn’t need more motivation than that. I could easily do without sugar in all its forms just by taking a glance at my brighter reflection every day.
Better teeth
To keep your whites white, it’s advised to steer clear of sugar. Drinks, for one, are harmful over the long run.
Water or green tea are always the better option!
Bacteria from sugar creates acid which erodes our teeth. Our teeth can also get discolored. None of us want cavities, so say no to that soda.
It might’ve been in my head, but it seemed like my breath was more pleasant when I forwent sugar.
Sharper mind
Excessive glucose (aka refined sugar) weakens our short-term memory and compromises our attention span.
As outlined here, sugar does actually much more than that. It
- Blocks membranes and thereby slows down neural communication
- Increases free radical inflammatory stress on your brain. Free radicals can rupture cells.
- Interferes with synaptic communication
- Causes neurons to misfire and sends erroneous messages that take time and energy to sort out
- Increases delta, alpha, and theta brain waves, which make it harder to think clearly
Wow. You don’t have to be an expert to get the gist.
Sugar impairs our cognitive performance. We aren’t as alert, as even-tempered and as sensible. Ditch it to optimize your brain’s performance.
Quality sleep
This study discovered that “low fiber and high saturated fat and sugar intake is associated with lighter, less restorative sleep with more (sleep) arousals.”
Too little, or too much disrupted, sleep can be traced to our hunger hormone ghrelin and our stress hormone cortisol. This, in turn, gets us to reach for that slice of cake.
To curb late-night cravings, I did one of two things.
I removed anything sugary from my line of sight (really the general vicinity) until the cravings died down. Secondly, I had some low-sugar fruits such as strawberries and peaches on hand in case I had to taste something sweet.
Slimmer waist
This one’s common knowledge by now. Sugar is fattening. But how?
Sugar is often referred to as empty calories. Sugar is high in calories but doesn’t offer integral nutrients for your body to function at its peak.
Sugar is also linked to leptin resistance, which encourages appetite and naturally eating more.
Research found refined (white) grains, which is processed as sugar is, was associated with weight gain, whereas a diet focusing on whole grains was associated with weight loss.
Most Americans consume 20 teaspoons of sugar a day. Typically, 6 teaspoons for women and 9 for men is about the right amount.
I managed to shave off around 8–10 pounds from eliminating sugar. But if that’s not proof enough, check out this woman’s story.
Lower risk of diabetes
Regularly drinking sugary drinks can cause a 25% greater risk of type 2 diabetes. Sugar hits your liver hard, promoting fatty liver, inflammation and localized insulin resistance.
Plus sugar packs on the pounds, which is another factor in developing type 2 diabetes. Have a read of this explanation:
Sugar = potential type 2 diabetes.
If you or a friend is bound up by sugar’s evil ways, have faith. I might be off my ultra-rigid sugar-free regimen, but I still resist sugar. It’s become a lifestyle.
I just remind myself the passing high isn’t worth the many ill effects sugar rains down on our health and happiness. Though a reminder of the lopsided tradeoff isn’t the silver bullet, it’s a good place to start.
