Leave out sugar altogether - no cake, no smoothie, no juice, nada. Have you ever tried it? Many self-experiments on YouTube show that you notice the first effects after just a few days without sugar. Can that even be true? Which effects can be scientifically proven? And how long do you have to persevere to see the really positive effects? We looked at the studies: What happens in the body - after hours, after days, after several sugar-free weeks? And we show you principles that really help you understand what sugar does in the body - and why fructose has a completely different effect than table sugar. If you want more information - we have written down even more for you here: https://www.quarks.de/gesundheit/erna... // Our chapters 00:35 Withdrawal symptoms: Is sugar addictive? 02:19 The first week: Energy and taste 04:11 Which sugars do I have to leave out? 05:17 Point of contention: sugar and weight 08:13 The next few weeks: concentration, inflammation, liver 11:11 Fructose vs. industrial sugar 13:16 6 months sugar-free: fewer secondary diseases? 15:52 Conclusion: what are the benefits of radical abstinence? // Our team: Authors: Janina Otto, Mathias Tertilt Camera and editing: Annalena Schumacher Graphics: Judith Bornmann // Our sources [1] Max Rubner Institute [2] Mergenthaler al.: Sugar for the brain: the role of glucose in physiological and pathological brain function (Trends in Neurosciences, 2013) Torelli et al.: Fasting Headache (Headache, 2009), https://pubmed.ncbi.nlm.nih.gov/ 19472... Silva-Néto et al.: Hypnic Headache Due to Hypoglycemia: A Case Report (Headache, 2019) https://headachejournal.onlinelibrary... [3] Wise et al. (American Journal of Nutrition, 2016), https://academic.oup.com/ajcn/article... Appleton et al. (British Journal of Nutrition, 2021) [4] We have linked a list of the most important terms here: https://docs.google.com/document/d/1b... [5] Sugar consumption figures: https://www.bmel-statistik.de/ernaehr... [6] The sugar associations are the Economic Association of Sugar and the Association of the Sugar Industry: https://www.zuckerverbaende.de/unsere... Addendum: We say that the sugar industry has long denied the connection between sugar and obesity. However, when we asked, the WVZ reiterated this in exactly the same way: that obesity is only about calories, the source of the calories does not matter. (Email from the WVZ, January 25, 2023) [7] e.g. Ahmad et al. (2020): Effects of High and Low Sugar Diets on Cardiovascular Disease Risk Factors. doi: 10.3177/jnsv.66.S18; Lustig et al (2016): Isocaloric fructose restriction and metabolic improvement in children with obesity and metabolic syndrome, https://doi.org/10.1002/oby.21371; Stanhope (2016), doi: 10.3109/10408363.2015.1084990. [8] Teff et al. (2004): Dietary fructose reduces circulating insulin and leptin, attenuates postprandial suppression of ghrelin, and increases triglycerides in women, doi: 10.1210/jc.2003-031855 [9] Evans et al.: Glycemic index, glycemic load, and blood pressure: a systematic review and meta-analysis of randomized controlled trials (American Journal of Clinical Nutrition, 2017), https://acade mic.oup.com/ajcn/article... [10] Aeberli et al. (American Journal of Clinical Nutrition, 2011), https://pubmed.ncbi.nlm.nih.gov/21677... Takahashi et al. (Open Journal of Immunology, 2011), https://www.scirp.org/pdf/OJI20110200... Sanchez et al. (American Journal of Nutrition, 1973), https://academic.oup.com/ajcn/article... Jameel et al. (Lipids in Health and Disease, 2014), https://www.ncbi.nlm.nih.gov/pmc/arti... Jeong et al. (Nutrients, 2022), https://www.ncbi.nlm.nih.gov/pmc/arti... [11] Lustig et al (2016), https://doi.org/10.1002/oby.21371; Gugliucci et al. (2016) doi: 10.1016/j.atherosclerosis.2016.06.048. [12] Ter Horst et al. (2017): Fructose Consumption, Lipogenesis, and Non-Alcoholic Fatty Liver Disease. doi: 10.3390/nu9090981. [13] Farrer et al.: Advanced glycation end products in skin aging and photoageing: what are the implications for epidermal function? (Experimental Dermatology, 2016) https://onlinelibrary.wiley.com/doi/1... [14] EFSA analysis: https://www.efsa.europa.eu/sites/defa... [15] Sorry, accidentally named [14] in the video Prinz (2019): The role of dietary sugars in health: molecular composition or just calories? doi: 10.1038/s41430-019-0407-z. --- #sugar #curds #no sugar