Is it advantageous to follow a sugar-reduction diet?

1. Sugar is not as harmful as previously thought

2. Compulsive necessity to consume sugar

3. Sugar withdrawal and taste sensation

4. Diet optimization instead of sugar detox

1. Sugar is not as harmful as previously thought

According to Khan T. A. and Sievenpiper J. L. in their 2016 publication, the consumption of sugar is not as harmful as previously thought. The authors of the studies conduct an analysis of the genesis of the sugar scare, which began in the 1970s when research by Keys A. and others showed that the consumption of saturated fats was one of the main causes of metabolic diseases and cardiovascular diseases. After 2000, sugar with high fructose content began to be viewed in a similar way as one of the main causes of overweight and obesity. However, the authors emphasize that there are not enough evidence of the negative effects of fructose consumption to accept this thesis as certain. The WHO recommends limiting the consumption of added sugar to a maximum of 10% of daily energy needs, which is about 50 g.

2. Compulsive necessity to consume sugar

In recent years, there has also been much talk about sugar addiction, which can be misleading. So far, it has not been shown that sugar or any other food products cause addiction symptoms and show a similar mechanism to drug use. Westwater M.L., Fletcher P.C., Ziauddeen H. In their review work, they claim that studies indicate that animals have addiction-like behaviours when they have limited access to food. Rats with unlimited access to sugar do not exhibit such behaviours. We also often experience an uncontrollable craving for sweet snacks. However, this desire to consume sweets is fundamentally different from drug addiction. Firstly, longer abstinence (in this case from sweets) leads to a decrease in appetite. On the other hand, the desire to use a drug does not decrease with its unavailability. According to the authors, forced restriction of sweet consumption, such as refraining from eating chocolate, makes the product even more tempting. The more restrictions, the more often the thought of a snack returns, and such a vicious circle can be mistakenly equated with addiction. Therefore, should sugar be eliminated altogether or just limited?

3. Sugar withdrawal and taste sensation

Sugar withdrawal for two weeks likely leads to changes in taste sensation, which in turn affects the selection and preference of products in daily diet. The participants in the Bartolotto C study eliminated added sugar and artificial sweeteners for two weeks. After this period, 95% of the respondents found the taste of sweetened beverages to be significantly sweeter than before the withdrawal, while 75% of participants confirmed that the flavor of other products was perceived as more intense (e.g., sugar cane, carrots). The results of the Apolzana J.W. et al. study suggest that limiting the amount of consumed products does not lead to a decrease in appetite for specific types of food. The decision to reduce or eliminate added sugar in the diet should be made individually. Added sugar is not necessary in a diet, and an ideal eating regimen would exclude it. However, we live in a society whose traditions and customs make this decision more difficult. The WHO recommends that simple sugars should not exceed 10% of the energy content in the diet, which in the case of a daily intake of 2000 kcal corresponds to a maximum of 50 g of added sugar.

4. Diet optimization instead of sugar detox

The best solution is to improve the quality of the food consumed. This means adhering to the principles of a healthy diet, such as consuming large amounts of vegetables, fruits, fiber, and dairy products. Sweets and added sugar should not be a regular part of the diet, as they usually do not contain any nutrients (except for calories). However, this does not mean that they need to be eliminated. It is best to consume them sparingly, which helps to reduce cravings for sweets. If we allow ourselves to eat sweets twice a week (in moderate amounts, without exceeding the introduced energy balance), this should not have any negative effects. Sudden abandonment of sweets can be much more difficult than a gradual reduction. The key is to set a realistic goal. For example, someone who eats sweets every day should start by reducing their frequency to twice a week. Avoid putting too much pressure on your determination. The more often we are exposed to temptation during the day and have to resist it, the weaker our determination becomes. According to the theory of Prof. Baumeister R. F., determination can be compared to a muscle that can be exhausted. Therefore, it is not advisable to set unrealistic goals and avoid temptations. If we want to reduce sugar consumption, we should not keep the products we are eliminating at home and avoid candy stores. Another important factor is planning. We cannot always avoid situations where we have access to sweets. It is therefore advisable to decide in advance whether we will indulge in a dessert at an event we are attending and include it in the energy balance or replace sweets with fruits and eat a hearty meal before leaving to reduce appetite. A sugar detox aimed at eliminating sugar from the diet is good in principle, but requires a lot of effort and does not always lead to success. Gradual introduction of changes to optimize the diet is less demanding and provides better long-term results.