I think it is not just about the reward for eating something sweet, but simply about blood sugar levels. I found in the last couple of years I needed to maintain a certain amount of sugar, especially during difficult mental work, otherwise I would get a headache or not have enough energy to work. I remember as a kid, it used to be the opposite. I was able to skip breakfast without problems, whereas others would easily get a headache in school.<p>I'm trying to cut back on sugar, as in my mid-thirties I'm starting to slightly get the feared dad-bod (extra viscerial fat which is very unhealty).<p>In the beginning it was rather difficult but after one or two weeks I found I can go longer without sweets. I guess eating slow-burning carbs and non-carb calories is an important factor.<p>Does anybody here know if it is true that the body adapts to how frequent sugar is available? I don't mean full blown keto, but just dropping the snacks and sugary drinks and having larger pauses between glukose spikes. I've read about it and it matches my experience but it's hard to tell how much is backed by science.
The common theme I've seen in reading through the comments so far is the striking difference between those that are very well versed in the low carb/no sugar lifestyle and those are relying on understanding of "traditional" nutrition understanding.<p>Please keep in mind that many, many of the traditional thoughts in nutrition are currently being upset. Nutrition and athletic performance have been largely ignored in scientific circles, often relying on single variate, unrepeatable, p-hacked studies that were taken at face value and never questioned. That's not to say that this post is either gospel or trash - it's probably somewhere in between. This domain is currently changing a lot so stay tuned.
My rudimentary understanding is that the brain needs glucose to work properly. Especially for intellectual work.<p>Sugar is a shortcut to get glucose, however it burns fast so if you want to keep the same buzz you'll have to take more sugar. So a vicious cycle of ups and downs will arise.<p>In contrast, one can take slower-burning glucose sources. The good news is that this stuff is objectively measured by the Glycemic Index; here's a table for a good variety of foods. <a href="https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods" rel="nofollow">https://www.health.harvard.edu/diseases-and-conditions/glyce...</a><p>On a good week I'll stick to low GI foods and take no chocolate / red bulls. Will feel productive, and notoriously energetic.<p>Still one can mix and match - sometimes out of a self-assessment will intentionally seek a short-term boost which (I hope) will not decline <i>sharply</i> because I also ate low-GI foods.
I've completely cut out sugar from my diet and one side effect has been, pretty much all anxiety has gone away. It's like a light switch was turned off.<p>Now, if I'm in a truly stressful situation, I still get anxiety, but I think it's _appropriate_ anxiety. Big difference.<p>I also focus a lot better and I'm more clear headed.
I just want to make a statement (which I'm willing to discuss): sugar is a recreational drug, not a food. We should be having it rarely, and always with be mindful that it's taxing our bodies, hence the need for breaks. Chronic usage is, in my understanding, highly associated with almost all chronic disease.
I quit gradually, by making each step so small (e.g. no sodas in the evenings, switching to chocolate with less sugar content) that it never felt like I was making a major change. Anecdotally, it’s been the better part of a decade since I quit refined sugar completely (along with some other significant dietary and exercise regimen changes), and my health has improved tremendously. Haven’t noticed any major changes in energy levels, though.
> When we're exposed to a rewarding stimulus, the brain responds by releasing dopamine – which is why it's often called the "reward" chemical.<p>This is incorrect. Dopamine is not released as a response to a positive stimulus, it is released in anticipation of a positive stimulus.
> Table sugar – known as sucrose – is found in sugar cane, sugar beet and maple syrup while glucose and fructose are the main constituents of honey.<p>Technically correct, which is the best kind of correct, I suppose. But it does not give me a lot of confidence in any other claims they proceed to make.
I'm surprised this article made it this high up on hacker news - it seems really superficial and behind on latest research, I'm always skeptical when everything is blamed on dopamine withdrawal - isn't gut bacteria meant to play a big part in causing cravings? And ketones perhaps? I'm no expert in this stuff though, so maybe it is all just about dopamine withdrawal?
I think sugar demonization is gonna be <i>yet another</i> fail by nutritionists. In 10 years time they will say, oh actually it turns out that sugar in moderation stimulates the brain directly and increases focus. Its especially useful to animals that rely on cognitive function, like humans.<p>It will be one of those facts we will all immediately recognise as obvious in hindsight and wonder why we went along with the fad of cutting out sugar, which had a detrimental effect on our ability to think.<p>Meanwhile, nutritionists will have moved on to saying calcium isotopes are shortening our lifespan.
This is an interesting related article:<p>"What happened when I ate ultra-processed food for a month" - <a href="https://www.bbc.co.uk/food/articles/van_tulleken" rel="nofollow">https://www.bbc.co.uk/food/articles/van_tulleken</a>
Well, I already had low sugar intake and fairly healthy nutrition (almost no processed food) but still had to lose weight. So I tried intermittent fasting because it got so much hype. All I can say is that it didn't work for me at all, it was essentially impossible to work or concentrate on anything, and I even gained weight! Lack of sugar has the most severe impact on me, it really makes me dumb.<p>I now do some "moderate" calorie counting, rough estimates over the day, conscious decisions what I eat and occasional exceptions allowed. So far it looks promising. But I sometimes absolutely need sugar in order to be able focus on work, and if its just in the form of some grapes or a banana. As long as I have to use my brain, I don't think a no sugar diet could work for me. (Even worse are artificial sweeteners, but I suppose their negative impact on the brain is not very controversial anyway.)<p>This is only anecdotal evidence, of course. From what I've learned from the net on diets is (i) what works for someone may not work for someone else, and (ii) information on the net about dieting ranges from unreliable to contradictory.
It's been said that anything which gives you a high can become addictive, so using that definition I'd say sugar could be addictive (certainly I seem to experience a kind of "sugar withdrawal" when I try to cut it out).
Does anyone have any knowledge or experiences with sugar alcohols (particularly erythritol, marketed as “monkfruit sweetener”)? So far, I haven’t felt any negative effects from it while in ketosis, and a minuscule amount of research suggests 95% is passed through undigested. Curious if anyone here is more knowledgeable, and if there are any reasons I should be avoiding it (beyond a general bias/heuristic for whole foods).
><i>But people sometimes report experiencing negative side effects when they try to eat less sugar. Headaches, fatigue or mood changes, which are usually temporary, are among the symptoms.</i><p>I did keto for a few months a few years ago, and I did experience this. They call it the "keto flu" because it apparently happens to most people when they first start the diet. It was unpleasant, but it didn't last long, and I felt _incredible_ for the rest of my time on the diet. I lost weight, had a six pack, and had more energy than ever. It's definitely hard (<i>nothing</i> replaces the texture of real bread), but I do wish more people would try it, just to see if it has the same benefits for them that I experienced.
It’s terrifying that at intense amount it surpasses cocaine.
I still remember after I cut sugar, I can see significant weight loss and it improve my health ever since. Although it’s not easy, but it’s worth it
Ancedotal:<p>Unstoppable midday naps<p>Vastly improved focus<p>But I had totally cut out processed sugar from my diet and I have always had a sweet tooth.<p>Might do it again sometime.