White Sugar: What Happens When You Quit It?

Yesterday we started our next challenge: POWER Challenge! This is another opportunity not only to motivate yourself to do your workouts together but also to reflect on your food choices. As most of you know, we do not use white sugar in my Diet & Training by Ann app, Super Menu catering and Foods by Ann products. Why? Let me explain! 🙂

Nowadays, sugar is one of the most-consumed foods. It can be added to practically everything: coffee, tea, water, ketchup, mayonnaise, yogurt, or cold meats. And I haven’t even mentioned sweets.

In recent years, a systematic increase in the supply of sugar has been observed. In Poland, consumption per person in 1950 was 21 kg. We are currently one of the leading OECD countries in this area. In the first year of the pandemic, this rate even increased compared to the previous year. The average consumption of sugar in various forms (in unprocessed form and contained in products) amounted to 42.7 kilograms in 2020 (Statistics Poland data)!

Research shows that carbonated beverages are the main source of simple sugars in our diet. The following positions are taken by flour desserts, fruit drinks, milk desserts, candies, tea, sugar, and honey.

 

 

Sweet beverages – the main source of simple sugars

As I’ve already mentioned, sweet beverages are the main source of simple sugars in our diet. Research studies have shown that the amount of energy supplied from sweetened beverages increased from 64.4 kcal to 141.7 kcal per day between 1970 and 2006. It has also been calculated that adding an additional portion of the beverage to the daily diet will increase body weight by almost 7 kg within a year. More recent data (Eurostat, 2021) show that as many as 12% of Poles drink sweetened beverages every day, and men do it more often than women (almost 16% of men and almost 9% of women). The highest percentage of people who drink it every day is in the 15-24 age group.

 

Sugar – a source of empty calories

Consequences of too much sugar in the diet

Sugar is a high-energy product that consists almost entirely of pure sucrose. 100 grams of sugar contain as much as 405 kcal. Apart from energy, however, sugar does not provide the body with any nutrients it needs. Foods rich in added sugars are also usually poor in other ingredients (vitamins and minerals).

Does excess sugar in the diet cause the obesity epidemic?

The role of white sugar in the development of excess weight and obesity is increasingly emphasized. Research studies have shown that along with the increase in the consumption of white sugar in the world, the incidence of obesity also increased. High sugar consumption may also contribute to the development of obesity complications. It has been observed that excess sugar in the diet can lead to lipid metabolism disorders, manifested by an increase in the level of triglycerides. It has also been shown that high sugar consumption is associated with an increase in blood pressure and the development of insulin resistance. The emerging metabolic disorders may, in turn, accelerate the development of atherosclerosis and cardiovascular diseases.

Caries

There is also a correlation between the frequency of consumption of sweetened products and the risk of tooth decay. Caries and premature tooth loss are more often observed in children who eat sweets several times a day than in those who rarely eat these types of products. Carbohydrate-rich products and drinks contribute to a rapid decrease in the pH in the mouth, which in turn initiates the process of enamel demineralization.

Constipation

High consumption of simple sugars may also have a negative effect on the functioning of the intestines, which may result in a greater predisposition to constipation. The reason for this is usually a low supply of fiber, which often accompanies an oversupply of simple sugars. I would like to remind you that dietary fiber, by accelerating intestinal transit and increasing the volume of stools, regulates the frequency and rhythm of bowel movements.

Candidiasis

Sugar can also disturb the physiological balance of the microbiota, which can lead to the development of mycosis of the digestive system. Changes in the microbiota can also reduce the body’s immunity.

The development of tumors

Excessive sugar consumption may increase the risk of developing cancer. The studies conducted so far have shown in particular the existence of a relationship between the consumption of products with a high glycemic index and an increased risk of developing cancers of the gastrointestinal tract (e.g. large intestine), cancer of the breast, ovaries and uterus.

Deterioration of mood

It has been shown that high consumption of simple sugars can cause chronic fatigue. Sugar, causing sudden fluctuations in blood glucose levels, may also adversely affect the nervous system, causing hyperactivity of the body, impaired concentration, irritability, low mood and drowsiness.

 

 

What will change when you eliminate sugar from your diet? 

Not all sugars are harmful to your health. Of course we don’t have to avoid the natural ones that we find in fruit and vegetables, because they do not affect our body in a bad way. Unless we have too much – any healthy product can be harmful if we consume it in excessive amounts. So why is giving up sugar worth it?

Feeling less hungry

Blood sugar levels rise rapidly after we eat something sweet. Why? Because our body releases too much insulin, which in turn leads to a drop in blood glucose below the standard level. As a result, we can feel hungry again, but also have headaches, feel dizzy or even anxious. If you give up sugar, you won’t experience blood sugar spikes and you won’t feel hungry again.

Better condition of the intestines

The gut microbiota will thank you for giving up sugar! Thousands of bacteria live in the intestines and some of them feed on sugar and as a result harmful substances are produced in the intestines. Excess sugar also reduces the levels of beneficial bacteria, which can lead to the development of diseases.

Weight loss

Cutting out sugar will balance your blood glucose levels, which will make you stop feeling hungry after a meal. Consequently, you will consume fewer calories and lose a few kilos.

Reducing the occurrence of inflammation in the body

Diet high in sugar causes frequent inflammation in your body. Its long-term presence is associated with the development of e.g. neoplastic diseases.

Improving the quality of sleep

Sleep quality improves when you quit sugar. Proper blood glucose levels make our sleep longer and calmer, thanks to which we are able to rest and recover better.

More energy

Eliminating sugar from your diet causes – contrary to what you might think – an inflow of strength and new energy. This is because sugar stops the hormone called orexin from working. Do you think chocolate makes you happier? You will certainly feel happier when you really give up sugar.

Improving the condition of the skin

What you eat is reflected in the condition of your skin in the first place. Sugar is not very kind to it because it contributes, among others, to the development of acne. What’s more, it accelerates the aging processes by damaging the collagen structure.

Reducing the risk of diabetes

High sugar causes pre-diabetes and even diabetes. Eliminating it from the diet means keeping your blood sugar more stable after a meal and thus the pancreas does not have to produce too much insulin.

Will you give it a go? 

Considering what we can gain by eliminating white sugar from the diet, I don’t think I need to persuade anyone to try, for example, to reduce its share in everyday meals. In my Diet & Training by Ann application you will find a whole database of delicious recipes without white sugar! In addition, in the coming days you can also expect ideas for healthy, sugar-free meals right here on the blog. Let’s take up this challenge together!

 

Bibliography:

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