There is much discussion about the principles of a healthy diet. Vegans believe it's best to forego animal products while keto enthusiasts only want to eat all the fat. But there is one food that should be shunned by almost all nutritional preferences: sugar.
Giving up the sweet stuff is a challenge as it can be found in unsuspecting places like vegetable burgers, tomato sauce and crackers. However, if you do not add sugar from your diet, your body will benefit from it almost immediately. Eric Pham, MD, at St. Joseph's Hospital, Orange, California.
Within a week, you can expect lower blood pressure and a healthier blood lipid and insulin level, he says.
How your body reacts to the absence of sugar, of course, depends on how much white stuff you eat first ̵
But what if you cut out all foods high in blood sugar if keto enthusiasts and non-carbohydrate dieters do not try it? Brian Quebbemann, MD, a California-based obesity surgeon.
First, you're likely to have daydreams of donuts if you're the guy who regularly snaps a muffin in the morning and finishes dinner with a dessert. He explains that this happens because you do not have sugar that stimulates your brain.
You may feel rough, but there is a lot of good in your body.
Insulin, a hormone that regulates glucose, drops and becomes more stable. They will not go through the cycle of sugar highs and crashes, Quebbemann explains. You will feel tired and sluggish at first, but that will take a few days. The adrenaline increases and helps to break down the stored glycogen or the sugar in your body. This will get into your bloodstream fairly quickly, says Quebbemann.
"You'll be able to do that in less than 24 hours," he says.
Within three to five days, your liver will make ketones out of fat because there is no glucose left, the main energy source of your body. This is when your body switches to ketosis or fat burning mode.
As a result, muscle spasms can occur because you lose lots of water when you are in the ketosis after cutting out the sugar. Some people suffer from Keto flu, which is accompanied by headaches, fatigue and cramps and lasts about a week.
But when that's over, you'll feel more energetic, focused, and quiet, says Quebbemann.
It is common for people to cut out sugar and high glycemic foods to lose weight for a short time. However, doctors are still not sure if this will be healthy in the long term, explains Quebbemann.
That's why many doctors recommend consuming healthy complex carbohydrates. Although they are broken down into sugar, this is a normal and healthy process, says Quebbemann.
If you miss added sugar when consuming complex carbohydrates, your insulin levels will stay healthy.
"You do not get a headache, you do not have falls, you get a constant level of energy," he says.