What Happens When You Quit Sugar?
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- Опубліковано 12 кві 2023
- When you stop eating sugar, you body changes. So what exactly happens to your brain and body when you try to quit sugar?
Are artificial sweeteners secretly killing you? • Artificial Sweeteners:...
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Written by: Greg Brown
Edited by: Luka Šarlija
Drawings by: Max Simmons and Greg Brown
While people are talking about succession, Jake Paul losing, or Marvel / The Marvels, I have been at home thinking about what happens when you quit sugar. It is fascinating how it interacts with your hormones and can using biology, chemistry and physics, really change how your body works!
References:
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If you're wanting to lessen your sugar intake, here's a few tips I got from a dietitian:
1. Don't stop cold turkey. It's hard to do, will make you cranky and you're going to crack and run back to sugar.
2. Eliminate sugar from everyday foods. Cook meals from scratch so you can control the amount of sugar that goes into it. Substitute sugar for fruit when possible.
3. When you have a sugar craving, eat a high-protein low-sugar snack first. Then wait 10-15 minutes before having your sweet snack. Chances are you won't be craving it. But if you are, have 1 serving (1 cookie or piece of chocolate for example) and wait another 10 minutes before having seconds. Protein often satiates sugar cravings.
4. Let yourself have sugar, but make sure you enjoy it when you eat it. Don't mindlessly eat sweet treats while doing something else, like watching a movie. Sit down and concentrate on the flavour and enjoy the fact thay you are eating something you love.
The 3. point is definitely true, and that is because eating proteins releases a molecule called CCK into the pancreas, which makes it produce more digestive enzymes (for example pancreatic amlylase), which your small intestines need to break down carbohydrates into blood sugar
Try combining protein intake (especially protein powder, which goes into the intestines much quicker than say meat or so, because it is already small chunks and passes right through the stomach, while meat has to first be reduced to small chunks) with carbs, you'll find that you get a pretty high but steady blood sugar increase for 3-4h
I've recently decided to cut most added sugar. I was eating too much. I was drinking 2 full 2 liters of soda every day. On top of other stuff. Decided I couldn't do it anymore.
I haven't fully cut sugar, only added/refined/concentrated, so maybe that's why it hasn't been hard for me. But I will still eat fruit. But no juice, that's just concentrates sugar and removes most of the good stuff in fruit. I also am drinking some diet soda occasionally. And eating some whole wheat breads. Nothing with added sugar, but still carbs. But so far, three weeks in, I am feeling better, and haven't craved it at all.
With #2, make sure the fruit isn't blended or juiced. The fiber in the fruit slows the absorption of sugars
@@bj.bruner does blending fruit get rid or destroy the fiber ?
@@tybussy1912 waiting on the response as well
Prediction before watching the video: if you quit sugar, your food will be less sweet
here before 10 likes
This is honestly one of the most profound comments I've ever read.
I expect the reverse tbh. When I quit eating sweets and sugary drinks and after like half a year I tried to eat a table of chockolate it was waaay too sweet to eat. Geil sweet.
Genius
@@TuRmIx96 same here! Whenever I quit having sweets for a while. I'd usually go back to eating chocolate and have to eat it by little pieces bc it's too sweet lol
I stopped eating and having sugary drinks for a month, and I reduced it slowly to make my body adapt. I didn't have any of these symptoms. I noticed my face looks more snatched, and well defined, and my body fat seems to be reducing( adding the fact that I also stopped eating white bread and I'm working out daily.) For anyone planning to take sugar out of their diet I advice slowly starting to reduce it to allow your body to adapt naturally, or else it might be very difficult, and the chances or failing become really high
Agreed. Cold turkey is never the way
I did the same thing for reducing the amount of sugar I add to my morning tea. I used to have a tablespoon of sugar for each cup, and I can drink 2-3 cups a day, so it was quite substantial. First, I dropped it to two teaspoons, got used to the taste, then continued to reduce it by half a teaspoon each week until finally, I'm not adding any to my tea.
@Emilie for me cold turkey was also a good option but it's been 8 years since I actually managed it. And a slow cutting out is impossible because I also crave more and more if I do it slowly. And now I'm just sad because I have no resources for cooking when I'm not on vacation and making anything beyond breakfast is too taxing (I have two jobs as a teacher and each of them is more than a full-time norm... 40 academic hours of just classes a week is a ton, it ends up like a 50-60-hour week)
I wish you all the best on your weight loss journey!
just for input: i went cold turkey and i instantly felt amazing 2 days later. it depends on the person.
Warm turkey is much better
I haven't eaten refined sugar in months and feel so much better.
Same here🥹
Liar
@@truthseek3017 I’ve lost 15 pounds for not eating sugar in 1 month.
@@Djay-tz3insame
Almost 3 years following close to no refined sugar and I’m so glad I was able to do it. I stopped craving chocolate after max 3 months and everything tastes sm sweeter now ❤
Dark chocolate now and then is good for you.
I just started by force. (My mom usaly does the grocery) My mom did not feel like grocery shopping and got only the necessities. So we had no snacks for the week. That week was agony, but I realised this was the perfect moment and decided to keep my no added sugars intake. I'm now 3 weeks in, and everything starts to taste sweeter. I also begin to like fruits (I barely ate them before) since they are way sweeter.
I like to eat the cacao beans straight up. Tastes good
@@ItalianoDio-nope
It is really possible to STOP CRAVING CHOCOLATE?? I'm a hard-core chocoholic (mostly dark chocolate now) who has eliminated soda, cookies & most other sugary foods for years (& NO toxic artificial sweeteners, just stevia), but I can't go more than a few days without ransacking the house for chocolate I must have hidden for such occasions, LOL!
Quit sugar about five years ago and fizzy drinks more than 10 and never looked back. After a certain time you realise you don't need it, simply.
After a month usually
No one says they need it. It just tastes great and becomes addictive
I was avoiding doing the homework on sugar because I knew I would change my behavior if I did. AsapScience trying to keep me healthy whether I like it or not lol! Great video guys!
coffee ?
That is so true 😂
I used to put so much sugar in coffee. Now I just use caffeine tabs. Jetalert honestly increases my outlook on life.
When humans quit sugar, they may experience an initial increase in sugar cravings, followed by weight loss, stabilized blood sugar levels, improved energy levels, and increased mental clarity.
It's important to note that quitting sugar can be challenging, especially if you have a sweet tooth or consume a lot of processed foods. It's important to gradually reduce sugar intake and replace it with healthier alternatives like fruits, vegetables, and whole grains 😇
Those Carbs still turn into sugar. I'd rather stick to a low carb 25-50g a day or fat/protein intake diet.
@@vivi_75 Good for the Health, ❤
No. It is better to go cold turkey with sugar since it only takes a couple of days for the cravings to stop. However if you gradually reduce sugar you will still get the cravings. Also fruit is high and sugar and grains will turn into sugar so those gotta go as well.
@@James-712 Seems It is your experience buddy 😁
@@ASMTrendingz just facts bro
0:01: Sugar consumption in America
0:23: Blood sugar regulation
0:41: Loss of water weight
0:47: Fatigue and sugar cravings
1:28: Dopamine release and sugar addiction
1:41: Metallic taste and bad breath
2:14: Increased sensitivity to sugar
3:14: Relief from IBS symptoms
3:30: Improved skin
3:56: Reduced risk of diseases
4:13: Decrease in soda consumption
its a 4 minute video why would i need timestamps
@@Tubbs42069 lmao
holy shit just watch the video
Damn people's attention span is really short
Why @2:02 there is a different guy narrating?
Good luck trying this. The majority of food at a modern grocery store has added sugar. From meat products like sausages to peanut butter. Going 0 added sugar is very difficult.
a cup of Walmart's cole slaw has more sugar than three Reese's Cups. It's a dessert, not a vegetable.
at least have a sugar limit of 10 grams in a day thats already much better than a regular "american diet" and if you use fats you can burn away those sugar grams and start using fat ketones primarily
its not that hard though. avacado 0 sugar, chicken 0 sugar, pork 0 sugar, beef pattie 0 sugar, lettuce 0 sugar, spinach 0 sugar, tomato 0 sugar, zucchini 0 sugar, cucumber 0 sugar, capsicum 0 sugar, may i go on?
And expensive. Quality food is expensive as heck
In the USA*
I'm going through this right now. My partner needs to get their blood pressure under control to get on the meds they need and I went on a diet with her to be supportive.
Can you do a backflip on a trampoline?
That is so supportive! Stick with it, you'll be really glad looking back 😊
This is so cute!
You need to cut fat from your diet, not sugar
Good man
The "you become more sensitive to sugar" part I've experienced; not because I am zero added sugars, but just from ratcheting way down in sugar, that still happened. It also happened when I was vegetarian/vegan for over a decade, and now I'm not because I'm on a special allergy diet instead, and I tried a few things I used to like in my pre-veggie days that I now find GROSS, mostly fast foods/sweets/treats type stuff. I still eat some sweets, but not like I used to!
Same I used to crave something sweet to complete every meal. After cutting back my sugar intake things like sodas, snack cakes, even sweet potato fries sometimes anything other than dark chocolate is overwhelmingly sweet. Vegetables I used to hate suddenly became sweeter. Like munching on a piece of raw broccoli 🥦 or cauliflower has a bit of sweetness. It’s like experiencing solid food for the first time again.
I quit consuming sugar and now anything with sugar in it tastes 10x sweeter to me. My stomach gets queasy and I get a headache.
Same...I have to get really tiny portions.
Have been sugar free for around 5 years now, and i feel great! After the cravings are gone, you kind of forget that you even want sugar so it's pretty easy to just go without
Well done. Did you cut natural sugars too? What about rice or pasta?
@@Borrister Not really into natural sugars and I don't really use pasta or eat bread, sometimes i'l have some rice with chicken. I usually like to pair meat with just salad and some vegetables like potatoes
@@juhotuho10 did you notice a positive change in your skin? Less acne and stuff?
awesome!! Do you have any tips for avoiding refined sugars? I slowly want to reduce my sugar intake, but it feels like refined sugar is in everything!
-pasta + peas + mayo + honey.
-boneless skinless chicken breasts.
-drinking fat free milk or using sugar free sodas or drink mixes (sparkling water can be used to mimic the taste of soda.)
-fresh vegetables
-fruits have natural sugars to stave off refined sugar cravings.
A few years ago I cut out all refined sugar from my diet. The first two weeks were very unpleasant , to say the least. But after I got over a certain point I was absolutely blown away as how much energy and motivation I had every day. Like, it was such a big change that I think I either thought or said "wow, I have so much energy and feel so good!" on a daily basis!
I've tried getting back to that a few times and failed, but I'm not giving up. This time I'm going with a taper off refined sugar over a few weeks to lessen the side effects.
I spend a long time without drinking soda, the next time I had some I couldn't believe how much sugar it had, the fact I used to drink many glasses a day but couldn't finish one now is just insane
I used to have an extreme sugar addiction, when i was 14, I probably ate about 500g of sugar a day. I randomly decided to quit, haven’t eaten added sugar in 7 years
would you say it affected your growth?
@@evvrsince I’m unsure what exactly you mean by growth, but I used to be very skinny fat when I ate sugar
good on ya mate
@@evvrsinceDefentily for me. I was a sugar addict in my growing period.
I think it affected my growth too
A water fast is a fast where someone drinks only water, not a fast where you don't drink water. Not drinking water for 5-14 days would kill you.
It does not kill you. Stop it. Do your research. There are many fasters who have posted videos of them fasting this length or longer.
@@ms.rivera7898 without even drinking water?
@@ranindunimesh5161 maybe sugarless soda does not count as water
@@Flawlessarcher010There’s water in soda don’t you know 😂🤦♀️
@@ms.rivera7898No it won’t be possible without them drinking water from the 3rd - 4th day
Quit sugar cold turkey about 2.5 years ago, couldn’t be happier! I lost about 60lbs in the first six months (with workouts) and I’ve felt so much healthier! I would strongly recommend quitting sugar
Any tips, what symptoms should I expect and struggle through? Ty for any response.
@@Jus4kiks just remember what you’re doing it for! For me it was easy because I had a bad sugar habit and recognized it, just stopped immediately and started working out. Some people have withdrawals/symptoms not really much you can do other than pushing through or stopping over time. Eat lots of fruits and carbs so your body still gets some natural sugars and you should be fine! Good luck and keep at it 💪
PS: eat lots of proteins too!
@@coltonmatthews3585 ty for the response!!! It’s time 💪
After quitting alcohol and then cigarettes. Sugar is next. Seems to be the same process
Sugar is proving more difficult than quitting both alcohol and cigarettes to me.
I gave up refined sugar almost entirely four years ago and I can definitely say that the cravings go down after just a little while. Glad to know there's a payoff to this lifestyle! I've been actually eating more sugar (like birthday cake, special occasions) lately and also enjoying that. I'm trying to be too strict with my diet, but follow my cravings and bodily intuition (though I can say I rarely ever crave sugar). Also, I am SUPER sensitive to it now and can tell if anything has literally 1g of sugar in it. And now sugar it even tastes gross!
I stopped having sugar 4.5 months ago as I had to go on AIP (Autoimmune Paleo) because of my autoimmune. It got easier with time. Fruits started to taste more sweet as my taste buds actually changed and adjusted to being sugar free. I feel like watermelon is my new cookie now.😊
2:27 Major correction needed! A water fast is when you only drink water! Not when you don't drink water! You can't last 5-14 days without water!
the skin part is real. i find myself having lots of bumps and pimples on my face when i drink coke regularly but lately that i've been drinking more water, the appearance of bumps and pimples start to reduce. thanks for this vid, im trying to lessen my soda in take and want to clear my skin so this is vid is like a good source of motivation for me
i used to be obsessed w coca cola but i stopped + my skin has cleared ^^
In 2021 my blood test revealed that I was pre diabetes. As someone who has grandpa and uncle passed away from diabetes and my mom is also a diabetes patient, hearing that I have pre diabetes is like a slap. Immediately I stop sugar, and white starch food (rice, noodle, potatoes etc). I stop cold turkey. I never felt so sluggish and weak in my whole life like this one. In 3 days I lost 5kg. And now 2023 that pre diabetes thingy is no more. But I gain weight because of pregnancy. I continue eating the white starch but not as much as before and I move more.
I had IBS for 15 years. I struggled daily to manage my gut issues. Gas, bloating, nausea, and lengthy visits to the bathroom were just a part of my life. A couple year ago I went to lactose free milk for my coffee and cereal and it helped. But once I quit added sugars and carbs, all my IBS issues disappeared within days. Refined sugar is poison.
Definitely. No doubt. I tried cutting down on my surger, not cutting it completely. I was drinking sweet tea on a daily. I had bad stomach pains and acid more often. I got rid of my stomach pains. I mainly quit to stop inflammation, try lose weight, cuz I worked out 4 days a week over 3 years and barely lost weight. I cut down on my sugar 2 n half months ago, and I’ve lost 10 pounds. No acid reflex or bad bloating or stomach pains.
@@krissanders987 the inflammation was key for me as well. I'm 49 with a cranky back but I weight train, hike, and Rollerblade consistently so I get some aches and inflammation. Now that I've cut out added sugars, the inflammations that do happen subside quickly, under 24 hours usually. I do think sugar is linked.
I cut out the sweet tea, too. Just black no sweeteners now. That was a big step. It was one of the first changes i made and it had an impact.
Not people in the comments equating refined sugar to natural sugars in fruits and legumes 🤦♂️🤦♂️
I've cut my added sugars to nearly 0 for 3.5 months and it has been a huge part of why I've lost 65 pounds in that time-frame. The only thing I eat that has added sugar is a small amount of yogurt in the morning with my oatmeal. It has 6g added sugar in a 3/4 cup serving but I only add 1-1.5 tablespoons of it to my yogurt so I'm only getting maybe 0.5-0.75 g there. The first week was absolute torture but after around a month I was completely fine with my new diet. Sugar is my heroin, nothing feels as good as eating a freshly baked pastry or cake, drinking soda. I was able to quit nicotine and alcohol like nothing compared to sugar.
Because sugar has been a part of your life since birth.
Any tips, or feelings/withdrawal symptoms to watch out for but struggle through?
Oat breaks into sugars too 😏
I haven't had any sugar for almost an entire month and I feel absolutely blissful, free and empowered. I feel like I can take on any challenge life has to throw at me.
Okay, so I have a funny story about this. I was once recommended a certain diet by my doctor, and I went overly gung ho on it to the point where I tried to cut out all sugar from my diet. A few days later, I saw a beautiful chocolate frosted doughnut in the kitchen of my office. While I did pass on it, I couldn't stop thinking about that doughnut for the next half an hour to the point where I couldn't concentrate at work. What's even more amusing is that I was working as a substance abuse counselor at this time, and this was when I realized why that "relapse prevention plan" is so important to our clients.
I've been off sugar now for 15 days. So, naturally I'm always curious and took a "tiny" sip of my husbands soda yesterday and holy crap, my tongue screamed "what are you doing?!!!" Super sugary! 🤮
The biggest challenge with quitting sugar is that many people think it is just sweets they need to avoid...processed food and carbs (yes, even "healthy" grains) can have the same effect on blood sugar and many people (yes, i have been there many times myself!) are still ingesting way too much of an unhealthy and addictive substance.
me having headaches from not eating sugar😂while watching this video
Slowly decrease your added sugar intake. Don't replace it with a sweetener. It was my experience, just like they said in the video, that you will become more sensitized to sugar when this happens.
Did a strict keto diet a while back and went through this. Basically a while of feeling really bad and even a fever, followed by feeling much better and even more clear-minded. The weight loss at the start is INSANE, but it plateaus when you have dropped the water weight.
True. And it's likely to gain all the weight back very quickly once you return to your usual diet. I mostly stick to natural foods which are usually low in calories
i lost 25 kgs in total (give or take 1/3 of my weight) but 7 kgs in /1/ month. Lots of water loss lol. Im on keto since nearly 2 years, why stop lol
@@RNAxRiboselost 58lbs in 2019 on keto. Eat low end glycemic now and no I haven’t gained it back. Also kept the gym as a daily routine.
@@RNAxRibosewhile I had enormous success with it my cholesterol elevated to 400, so be careful with those marbled ribeyes lol
Been following channel lightly for years. Last few subjects have been more in line with things I find really important for the world to know. Glad this mainstream science channel is discussing this!
Thanks for this. I like the disclaimers; getting harder & harder to find info that includes those. I quit all sugar a long time ago. Hardest thing I ever did. It is truly addictive, at least for my body.
I quit about ten days ago. Surprisingly I haven't had any withdrawals. I ate a ton of sugar. Mt dews, coffee with sugar, donuts, cookies, chocolate. I had some super realistic dreams though. I'd wake up and it'd take a few minutes to realize it was just a dream. I feel better already. Hardest part is going into speedway. That place is filled to the brim with sugary snacks. Cakes, candy, donuts, like 90% of the food in there!
I didn’t completely cut out sugar but my sugar intake did lower and my skin has been getting so much better. I’ve struggled with acne for so long and my face was horrible but less sugar and just a consistent skincare routine helped me a lot
Same f**k sugar
Great video, love the Detroit Tigers cap! In June of 2020, I cut out pop, bread, stuck to whole foods, held to OMAD, and walked / hiked for an hour several days a week, and by Thanksgiving lost ~40 .lbs. Now a bit less strict and fluctuate +/- ~5 .lbs, but kept it all off since. Being lighter improved my flexibility, energy, and reduced joint pain.
Thanks for the inspiration bro.. It's my day 1
I reduced my sugar for a year and noticed a difference. The part that sucks is I allowed myself to have one cookie, started giving in to sugar cravings, and I'm back up 10 pounds in the past 2 months. 😒😂 Gotta start over again. This just encouraged me to do so.
Don't give up! That old saying about picking yourself up off the ground is no joke. You can do it!
Don't think of it as a permanent change in lifestyle. You know when you go to college, you're not thinking of your degree in 4 years, you're worried about waking up in time for tomorrow's class with the cranky, old professor. Same thing with the diet. Don't worry about losing the weight, just worry about the snack right in front of you.
I have an array of health issues that have developed since the onset of puberty. I developed acne, had hirsutism, and IBS symptoms. I developed hidradenitis suppurativa during my late teens (also called acne inversa). A friend recommended I try a keto diet. There was some evidence to support that a keto diet helped with various symptoms. Ditching all the processed foods was initially difficult, and having to check nutritional information on packaging really shocked me as to what I had previously been consuming. I wouldn't go as far as to reccomending keto to everyone. I would however reccomend ditching processed sugars and being more aware of what you're eating. My health issues have dramatically improved for it.
I cut sugar in half. JUST IN HALF. The changes were very positive. This video makes me want to cut it more. My last big vice is energy drinks. Coffee can give me the runs if I change over to it too quickly, but I'm slowly trying to change over to more coffee, tea, and low sugar energy drinks like Bai Boost, Monster Rehab, etc etc. Now when I want a sweet drink, vitamin water is about as sweet as I can handle.
If you can't cut out all added sugar, cut it by half. Stop drinking soda - use 100% juice and seltzer water if you need to. That's what I did. Try to drink less energy drinks - it's still my vice but I'm still drinking half of what I did in 2019. Eat less sweets - not none, just less. It's attainable even if you have a busy life, as I was working 60-65 hours a week when I began.
The Monster 'ultras' have no sugar an many of the flavors taste amazing.
i feel like this video called me out. may change things because of this. thank you
It’s full of inaccuracies, especially about the FODMAP diet. They’ve done a huge disservice by making a diagnostic diet for IBS sound like general best practices. Doctors recommend seeing a dietitian when doing that diet.
Enjoyed watching this video!
When I reduced sugar, I also had more stable energy and my anxiety was drastically reduced.
Gave up the majority of added sugar (it's in *soooo* much stuff that sometimes it can't be avoided) about four year ago and it was one of the best things I ever did. The taste of everything is *better* without added sugar!
If i go to the grocery store,other than fruits/vegs, pretty much anything i buy has sugar added to it. Even bread or beef jerky. With my budget,i just cant afford to eat healthy. All the regular cheap foods are loaded w/sugar..not sure what i can do.
Thank you ladies.
Lively, fun and very informative. I’ve just subscribed❤
I've been on my low sugar/carb for about a month. My IBS and sleep are both already vastly improved. Particularly sleep, since the IBS is often what kept me awake.
I was drinking a 2L soda everyday for lunch during school before randomly passing out for a moment when I stood up, went to the hospital and they said to stop the sugary drinks so I stopped it cold turkey lmao Years later, now everything is too sweet ngl. I can barely enjoy a donut without just being absolutely overwhelmed by sweetness
I had High BP 160/110 but after quitting Sugar, non veg foods, Salt, spice, in 2 weeks it came to 150/90 .😅.. planning to quit all these for 3 months .
Perfect timing! I just quit 2 days ago when I quit caffeine!
I'm trying this now! Wish me luck 😅
👍👍
I honestly cut out chocolate and candy bars, lowered my soft drink intake to once every week or two and my main source of sugar are primarily fruits. Once in a while or special occasion I will have a dessert or ice cream.
Followed that and my withdrawals are quite minimal so you'll be fine. Good luck to everyone trying to quit added sugars, you can do this!
Good quality dark chocolate contains magnesium and helps create seratonin in your brain. You shouldn't cut out chocolate all together. Quit the bad store brands like Mars, Russel Stover, Reeses and Hersheys.
thank you! great video
I JUST GOT YOUR “HEAD AND SHOULDERS” AD ON ANOTHER VIDEO!!!! first time I’ve watched an ad through love you guys
I'm trying to quit sugar but a few just a few hours without it my mouth literally start drooling like a dog and i binge eat so much sugar encourage me to push through it guys!!!
Work with a dietitian, not a sloppy UA-cam video full of inaccuracies. They can help you so much more.
I've been off added sugars for like... 9 years now? And I honestly did not notice a difference in my health, behavior, or cravings throughout the process. However, having these different studies pointed out: better sleep, bowel movements, and healthier skin, I was like, "Oh hey! I guess I am pretty good in those categories!" So... I guess it has been helpful? Who knows!
Yeah, although their symptoms relating to gluconeogenesis (the liver turning proteins and fat into sugar as an emergency response) of course really doesn't happen when you just quit added sugars; that's what happens when you also quit carbohydrates
ASAP Science seems to usually be pretty well researched, but here they clearly confused sugar with carbs, in parts of the video...
But yeah, I've had the same positive symptoms that you describe since I quit sugar
I believe some people just react differently or badly to certain changes or foods, sugar is a natural thing it comes from a PLANT- the sugar cane, you can get unrefined raw sugar instead of the white.
While (high fructose) corn syrup also comes from a plant- corn- it's highly altered and not natural, this is what you get in soda these days, used to be sugar then they figured out the corn syrup was cheaper and switched to that about the time people seemed to have a lot more diabetes etc.
Stevia is another plant sugar that is sweeter than white sugar so you use less, I have stevia for things like coffee and tea, it has been slowly replacing sweeteners on the market, it has been used outside the USA for many decades but the powerful sugar industry tried hard to block its use in the USA, now you see quite a few feet of shelf space in supermarkets devoted to stevia, like Stevia by "In-the-raw"
What Is Stevia?
Stevia is a sugar substitute made from the leaves of the stevia plant. It’s about 100 to 300 times sweeter than table sugar, but it has no carbohydrates, calories, or artificial ingredients.
Stevia is natural, unlike other sugar substitutes. It’s made from a leaf related to popular garden flowers like asters and chrysanthemums.
In South America and Asia, people have been using stevia leaves to sweeten drinks like tea for many years.
Look for stevia in powder or liquid form in supermarkets and health-food stores. You’re likely to find it on the baking goods aisle or in the health food aisle.
You may even get your sweet caffeine fix without calories or artificial sweeteners. Major U.S. soda companies now sell diet cola soft drinks sweetened with stevia. Some flavored waters also have stevia.
If you have diabetes, stevia could be a way to sweeten your yogurt or hot tea without adding carbohydrates.
The FDA approved only the purified form of stevia, called stevioside, as safe to use. Products considered safe contain words in their ingredient list such as stevia extract or Stevia rebaudiana.
You can use stevia like you would table sugar.
Sweeten a drink with it or sprinkle it on your cereal.
You can also cook with it. Each brand has its own sugar-to-stevia ratio, so check the package before you measure out sweetener. It can cause a bitter aftertaste if you use too much.
Baking with stevia can be tricky. Because it doesn’t have the same chemical properties as sugar, it won’t give cakes, cookies, and breads the right texture. Try experimenting with proportions or extra ingredients. For example, adding whipped egg whites to a cake batter or extra baking powder and baking soda to a quick bread dough will help them rise.
@@HobbyOrganist I think the problem with sugar is more that it increases your blood sugar very quickly, while carbohydrates literally are chains of sugar (of glucose, as I understand it also fructose, etc), which then get broken up in the digestive system, and the sugar is slowly put into the blood stream
When you have too much sugar in the blood stream, your body produces insulin. Insulin increases how quickly blood sugar enters your muscle cells but also your fat cells; which is why when you ate a lot of sugar, for an hour or so you have more energy in your muscles; but it's also why you gain a lot of weight when you eat a lot of sugar
But eating a tiny bit of sugar isn't actually bad per se, because it doesn't result in a particularly high blood sugar level
There are only so many carbohydrate-digesting enzymes in your digestive tract/ small intestines ("pancreatic amylase"), so you'll never really get too high a blood sugar level from carbs, to the point where your body then produces (a lot of) insuline
The funny thing is that when you don't eat sugar anymore for a few months, and not even sweeteners, you miss it surprisingly little, at least that was how it was for me. Although to be fair, before I (almost entirely) quit sugar (without substituting it with sweeteners), I already quit milk, alcohol and caffeine for different reasons, so I had already gotten used to just not really thinking about someting that I'm quitting, so it may be a lot harder to do for other people. But for me at least, it seems clear that people don't actually per se "like" the taste of sugar, they are just addicted to it. Similar to how nobody actually likes coffee at all, when they first drink it, but when they drink it a few times, their brain connects the bitter taste of coffee to the "high" it's getting from the caffeine, and so the person is conditioned to like caffeine
Great videos man you have a really upbeat vibe
I did it for 40 days and nights and saw it had a mood change. Less dependpent of sugar and coffee. Self experiment, and it works . I eat less of it. I used to eat a lot of sugar.
This explains why I taste sugar so strong, I didn't even really lower my sugar intake, I just don't like sweet food, but this does mean that I can taste it if there is even a slight amount of sugar added, wich is gross, wich can be irritating sometimes, and I think this may also explain why I have to use such high amounts of salt to actually taste it.
Question; I suffer from migraines and one of my triggers is not having sugar that day. So if I were to cut out sugar cold turkey would that just make my brain explode or would my migraines also regulate with time?
If you go no sugar and switch to high fat diet (the only way to sustain energy without sugars due to ketones) you can switch your energy source to a better burning source (ketones) that actually helps with cognition so it could help but you will not be deprived of necessary nutrients by going 0 sugar as long as you switch
that's what's implied. That they would regulate eventually and you will stop having them.
The sugar migraine is very relatable lol. It goes away with time, best solution for myself was just to halve the amount of sugar I use every few weeks until there's a negligible amount left
Yes, it would go away. The fact that it is the cure to your headache exposes it as the cause in the first place.
Not a doctor, but it sounds like it is happening due to your sugar dropping. If you want to cut out added sugars while trying to avoid migraines, it might is best to lower it a little at a time. First keep a food diary on what you eat everyday for a week, this way you can see the average amount of sugar you get in a day. Then lower it bit by bit. Most places say the average person gets 77grams a day, which is a lot larger than the 24 grams as a health guideline. So if you drink 3 sodas a day, lower it to 2 for a week or two and then down to 1. Lowering it in small amounts should help avoid migraines from it. If you do the food diary and see you have healthy or close to healthy amounts of sugar intake already, maybe talk to your doctor about issues that could cause this, like diabetes. My grandma got migraines and when she was in her late 60's, started getting them when her sugar dropped suddenly, she found out she had diabetes.
Thank you for information 😊
I went off sugar for lent and never went back. Blessed with good will power.
Can you do a video about the difference between refined sugar vs naturally occurring fruit sugar?
Considering how badly they botched their discussion of the low FODMAP diet, I don’t think they should.
Basically, some sugars (including ones found in non-sweet vegetables) are prone to causing bloating, gas, and poo problems in some people. Other sugars, including some processed ones, don’t. All sugars contribute to weight gain. The best advice for cutting sugars for weight and general sugar reduction is to look at total sugars, not just added sugars, and eat less of them. The best advice for reducing sugars because of bloating and other gut problems is to see a doctor and ask about trying the FODMAP elimination diet to figure out your triggers and/or rule them out. Be warned, it’s such a difficult diet that they recommend working with a dietitian. The good news is it’s not a permanent diet, just a few weeks. I’ve done it, and it’s tough. In my case, I found out that starving my gut bacteria during the elimination phase made my triggers not trigger enough to be diagnostic, and the problems never cleared up entirely, so FODMAPs aren’t the only problem.
@@evilsharkey8954 "All sugars contribute to weight gain."
Funny though because Ive always had loads of sugary candy all my life, and at 63 I still wear the same size jeans I wore in High School- 30-31 waist and haven't gained weight, but a colleague balooned up as he liked lots of soda (high fructose corn syrup) and junk food
I'm sure its online already somewhere but you basically you just said refined sugar is refined, processed and bleached. Naturally occurring sugar in fruits is called fructose. And that's the difference, fructose is naturally occurring in fruits, refined sugar comes from the sugar plant and has been processed. Its also genetically modified unless its organic. 95% of sugar cane in the USA is GMO'd and 90% in Canada is.
@@HobbyOrganist That’s because you have a different metabolism and are probably eating a lower total quantity of carbs. Soda pop has a LOT of sugar. Each can has more sugar than the average candy bar, and people tend to drink multiple cans of pop but not usually multiple candy bars per day. Junk food also has a lot of fats and other carbs. That’s a lot of total calories.
I also love candy and used to eat it all the time and I wouldn’t gain an ounce. Then I went on an anti-anxiety medication that made me constantly hungry, and I gained 30 pounds in a few years. It was the the increase in calories that made me gain weight. Later, I developed fructose malabsorption and problems with the sugars in onions and wheat, so I can’t eat the goodies I liked before without an expensive enzyme.
In places like France, desserts are smaller but richer. They thoroughly enjoy desserts rather than eating them throughout the day to get a little dopamine squirt when bored. The total caloric intake is a lot lower, hence the smaller sizes of French people (more walkable cities also helps).
As a diabetic I can say your pancreas essentially treats it the same. Sugar is sugar
I've gone 7 days without food and nothing like this happened.
Great video and an amazing self experiment I can embark upon.
i been on the ketogenic diet for 5 years. family thinks im crazy but i dont have anxiety, brain fog, craviings, acne, low energy, inflamation, overweight anymore. it feels amazing and yes i cannot drink a regular coke or pepsi, its is WAY too sweet for me and zevia or occasional diet coke works. lots of healthy subsitutes like almond flour and stevia to make the diet flexible.
I found it incredibly hard to quit sugar. Along with a bunch other crap in a food there is a lot of sugar in even “ good “ food. Best I was able to do is very low sugar but I still produced the results I was looking for. And I’ve quit smoking, and cravings for sugar got nothing on nicotine.
Nice job!!! You are an inspiration. The FDA just outlawed 30 items in food products. Yeah! We are getting healthy, its a nice trend that I'm looking forward to. Jennifer
Nicotine is the most addictive substance bar none. Cocaine isn’t even addictive.
Good video, great timing as well. I am trying to reduce my sugar intake but get very grumpy after a while. now i know why lol.
This is hard.
I’ve recently gotten a sugar addiction since I stopped drinking alcohol. When this video mentioned headaches it made me remember how I’ve been getting headaches now that I haven’t been eating sugar for a few days 😮
Increase your water intake, its part of the withdrawal-the headaches. Also, increase your B vitamins and magnesium.
OMG 🎉 I just saw you in the H&S shampoo comercial!!! Very happy for you ❤❤❤
One time during my 4 week (hard earned) holiday I decided to only take sugar (and sweetness) from the fruits I eat. I even stopped drinking fruit juice but drink only water or coffee / tea neat with no sugar or sweeter. A holiday is a good time to try a change of life style because there is no work stress to get you into bad habits. Anyway after the 4 weeks I tried one of those "sugarless" soda drinks but the "sweetness" of my first gulp was so strong it felt like I had just taken in a table spoon of sugar. I threw the rest of the "sugarless" soda drink in the bin.
I really love the way you guys break down complex concepts into small and easily understandable manner 🙌. Thank you 😀
Excellent Vid. I'm a sugar addict in recovery but it isn't easy. When I've gone cold turkey my health improved. But I fall off the wagon. It's not as bad as it was years ago but, it's just a constant struggle to avoid the pastries. I already eat the healthy foods like a plethora of veg, fruit, nuts, seeds, vitamins, and only drink water. If I could just eat those things, I'd be fine. But usually once a week, something will tempt me.
2:27 - Water fast usually refer to a fast where you stop eating all food and only drink water.
But the illustration makes it look like water fast means that you stop drinking water and everything else stays the same.
I’ve been decreasing my refined sugar, as well as reducing my basic carbohydrate and starch intake gradually since January and let me tell you, first couple weeks my body basically forced an increase before I could get it under control. I’ve decreased quite a bit by this point but not cut any of it out completely. It’s difficult but my blood work said I was pre diabetic (though barely) so I put in the work and now instead of having multiple desserts a day it’s maybe 2 a week
You can actually lose more weight in the long run by staying on carbohydrates, while quitting sugar
Even if you quit sugar and carbohydrates, you'll still have blood sugar, because your body turns fat and proteins into blood sugar. Normally it turns carbohydrates into blood sugar, which is way, way better for your body, but if you quit that, it goes into emergency mode and uses fat and proteins for that. So you'll have blood sugar anyway, but what you really want is just a stable blood sugar level - as you get with carbohydrates - while added, simple sugars make it spike quickly and then fall quickly as well
Anyway, building up muscles, by doing weight lifting while taking in a lot of protein, is one thing that really increases how many calories your body burns every day, even on days or even weeks where you don't do exercise
@Cheydinal i second this. I eat rice, potatoes, beans, high amounts of fruit and even a bit of sourdough on a regular basis and actually struggle to GAIN weight if I want to. Also, ditching carbs entirely will certainly make you develop insulin resistance. Carbs actually play crucial roles in the body in the maintenance of muscle mass and retention of minerals (potassium, magnesium, calcium,etc)
@@gao1812 @Cheydinal carbs are too major a part of my diet to cut down, but I am following guidelines for diabetics because the reason for my diet change was because I tested pre diabetic. Weight loss is great and all and I should definitely lose some weight to be healthier but my A12 is more important. I talked to my doctor about how to change my diet and she agreed. I’ve been paying attention to what works on my diabetic relatives and what doesn’t since I was a kid since I always knew this was a possibility. Besides, I don’t know if you’ve ever tried quitting refined sugar but it’s extremely difficult and near impossible to do completely
THANK YOU for this video. I’ve struggled with sugar addiction my whole life. Going thru this rn!
I have struggled also. My son, who is worried about me sent me this video. I'm so glad he did. Jennifer
I haven't stopped consuming sugar. I switched to diet soda a couple years ago and recently replaced sugar in my coffee with aspartame. I feel less dehydrated at night and don't need to pee so bad in the morning. I've had less heart palpitations, too.
I stopped consuming anything with sugar and strictly cut down on carbohydrates after being diagnosed with type 2 diabetes and, thankfully, I had none of these symptoms except occasional nostalgia for the taste of my favorite desserts.
I just thought about I am having too much sugar and wanted to see what happens if I reduce my intake for a week to see if I am addicted. So thanks for helping me understand what I should expect!
Yeah, I mean turns out that, even though most of their videos are pretty good, they are apparently actually confusing carbohydrates with simple sugars
I've spent about 100h in the last 2 months researching this topic, and no, your body only starts to turn fat and proteins into blood sugar when you also don't eat carbs anymore (which is where your body normally takes its blood sugar from), not just when you don't eat sugar
You won't get these symptoms, except for the cravings in the beginning of course (but they'll almost certainly go more and more away after 2-3 months). Just make sure to keep eating carbohydrates (bread, noodles, stuff like that)
@@cheydinal5401 Thank you! They also got the low FODMAP diet completely wrong. It’s not recommended for everyone because you need some FODMAPs to feed your good gut bacteria, and when done for IBS is a short term, diagnostic diet to figure out which specific sugars are causing problems so patients can find the right balance for their particular guts. They were pretty sloppy with this one.
I eat some sort of sweets almost every day. However, I basically stopped drinking pop and other sugary drinks, other than juice, when I was in college. Now, when I rarely do drink pop, I feel like my mouth is on fire, and the carbonation almost makes me feel sick. I guess that's the whole thing about how you become more sensitive to sweetness.
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glad to hear this, since I am on a diet today
Love right at the end you added the common practice of using the diet soda to replace. I use it to help with the sugar craving while I try…. Again….. to curb added sugar.
I stopped eating sugar for a few months because of depression (long story) and when I tried eating stuff with sugar again, it made me really sick. Everything was too sweet. Oh...and lots of diarrhea when I did have a chocolate bar or candy so now I just don't eat candy.
Those first few days remind me of the Keto Flu! Brain haze, malaise & then BOOM - one random bout of a heavy bowel movement & the water weight is gone. Then the brain function comes back & I feel better than ever!
Doing these intermittent sugar detoxes has changed my life for the better. It physically feels great to take a break! Then, when you do have sugar again, you appreciate it THAT much more.
You have to differentiate between sugar and carbohydrates. Even on keto, your body turns fat and proteins into blood sugar. What you want is a steady blood sugar supply, which you get if you eat carbohydrats (bread, noodles etc) but no simple sugars (like from candy or fruits). Those simple sugars is really what gives you craving, and such
Also, most people don't get their (FDA-)recommended 50g of proteins a day, which is important though because those are necessary to get the needed amount of enzymes ("pancreatic amylase") in your intestines, that break down those carbohydrates into blood sugar. With too few of those enzymes, your body has a lower capacity for how many carbohydrates it can turn into blood sugar, the rest just goes out the other side
So it's definitely normal that i feel this brain fog and a major energy loss after a few days off of it ? I feel like I'm dragging so bad. Tired as hell
I eliminated all refined sugar from my diet and after several weeks, no more chronic headaches and significantly reduced joint pain.
I’ve watched this on other channels. Then I found yours, you explain with no Unneeded information. You are the only one that brought up the hormone I have never heard , the opposite of insulin. I was listening but not hearing , then bam just like that I got it. Duh!kept rewind when I didn’t understand something about the 10th time to understand the hormones in the liver I finely got it!!!! I’m so happy for me now I can finish the video!🎊 🎉
I have been working to significantly reduce refined sugar from my diet for the past like 7 months. I had replaced mayo with hummus a long time ago, and today I was all out of hummus. I usually get more before it runs out. Anyways, I had mayo in my sandwich instead hummus the first time this year and I was so disgusted. I could taste the sugar so much, it overpowered the taste of all the veggies and protein I put in there. I put so little mayo, and I was like "how did I eat this before?" Clean eating is all fun and games till your body starts rejecting mayo hahaha . Sometimes I just wanna sit down and enjoy unhealthy food but the taste buds become so dang sensitive!!!
My mom quite literally lost her mind when she stopped. Maybe she got it back.. who was she then? Sugar and Red dye 2?
I loved the mental clarity that it gave me
Also, one last point. If people are drinking less soda but at the same time consuming more sugar than ever before, where is it coming from then? Research done on this video was kinda half assed, but can't really expect much from less than 5 minute video.
Research for this one wasn’t even quarter assed! It’s one of their worst.
I've been trying to stop eating sugar for over thirty years and still can't go a day without it, so I'm going to keep calling it addictive.
Switch to Birch sugar aka xylitol
@@googlesmostwantedfrog147 that might not be a good recommendation for people with digestive issues or some other problems with sugar alcohols
day 11-this is the best video on sugar I have seen so far, thank you
One note on takeout or dine out: you’ll find the options extremely limited when you decide to cut sugar. Home cooking almost becomes essential together with this decision….speaking from experience
This channel is only one of those OG channel that remained consistent. Thank you ASAP SCIENCE! .
Please make more video about youtube shorts, future of AI and all of that.
So nice to see you both together in a video!
I know right? I genuinely exclaimed when I saw them together at the end. And then my wife made a snide remark about my sexuality
I've done a couple of added sugar "detox" cycles, where I avoid added sugars for about 2 weeks to kind of reset my taste buds. It's pretty rough, and I've been told I look sickly when I do it lol. I haven't for a while though, because I realized that I have ADHD (lack of dopamine, sugar intake gives dopamine, yay) and having 3 kids in 4 years makes my symptoms from that pretty rough lol. I am trying to lower the amount of sugar I have right now though, as part of getting back to eating healthier
Thanks!
Yes!!! This is why I love you guys been subscribed for so many years even through the slow times 😂