What If You Totally Stop Eating Sugar For 30 Days?

Hello Health Champions today we're going to  talk about what would happen if you totally stop   sugar for 30 days and please pay close attention  because you probably can't even imagine how vast   the benefits are and how many destructive factors  you can eliminate by stopping sugar and the first   thing that might happen once you stop sugar is  some degree of withdrawal and this is the number   one thing that keeps people from succeeding  where they try it for a little bit and then   they get right back into it and we're going to  talk about these things because sugar is a very   addictive substance it triggers pleasure receptors  it has HS reward centers in the brain very much   like heavy duty drugs like heroin and cocaine  and a lot of people don't understand that it   can actually be that addictive because after all  sugar is completely natural It produced in nature   it occurs in all kinds of things but especially  in fruits but then in sugar cane and sugar beets   etc. so what's so damaging about it why is it so  dangerous because when we change it when we refine   it when we concentrate it now we completely change  those properties and now that refined product that   concentrated sugar product has the ability to  bypass normal regulation if you never ate sugar   from anything else than fruit or small amounts  of sugar cane or a little bit of honey and you   never had processed foods it's not very likely  that you would get very addicted however when   you eat tons of this stuff decade after decade  now you get hooked and it bypasses your normal   ability to regulate to have just a little bit  the second reason that you get some withdrawals   is that your body will experience a temporary lack  of fuel because if you have trained your body into   depending on sugar and processed carbohydrates  for fuel for energy and then all of a sudden you   eliminate it now for a short period of time your  body is going to have a lack of energy it doesn't   know where to get energy where to derive fuel but  it's very very short term because very soon your   body starts burning fat instead and very quickly  you become fat adapted because fat is actually the   better fuel it is the preferred fuel most of your  organs run on fat and it creates a stable source   of energy and this can happen as quickly as in  a few days even in minutes to hours this change   initiates your body starts adapting once you cut  out the sugar but it's still going to take a while   for your body to fully change around to where it's  fat adapted but in a few weeks time now you become   metabolically flexible you train your body that it  can derive Fuel and energy from a lot of different   food sources and why are we talking about cutting  out sugar for 30 days because if you do it for 30   days now first of all you become fat adapted you  become metabolically flexible but also because   we're trying to change a habit and if we just do  it for a short term maybe if you did it for a week   you still see a lot of changes but it's not long  enough for you to stick to it and if you don't   stick to it and you go back to eating like you did  before now you're going to undo all the benefits   that you created I've gotten lots of questions  about how to stop sugar and like this guy he   says does this include fruits and complex carbs  so we're going to talk about that we're going to   understand exactly what those are and also we're  going to understand the variables because he says   I'm an Active Athlete who exercises many times  a week see that changes things and we need to   understand where we stand in that regard Does it  include bread rice and pasta Does it include deli   meat because they often times have some sugar  in them Does it include coffee milk and sugar   because the milk has a little bit of lactose and  often people put sugar in there and the number one   reason people are told or want to cut out sugar  is very often to lose weight but that's just   such a small thing even if it's important it's  such a small thing out of all the benefits for   example emotional benefits how about the improved  ability to focus how about stable energy how about   not having these ups and downs a lot of people  they eat breakfast and then they feel good for   a little bit but kind of around 10 or 11 o'clock  they start crashing because their body doesn't   know how to create stable energy when you eat  sugar and refined carbs very often people find   that they have a better mood more stable mood but  also a higher Baseline than what they were used   to and a huge benefit like we said is that if  you can get over an addiction now you're really   starting to get empowered by not having external  things and substances control you and then very   often people wonder should I stop right away  or can I do it gradually so with carbohydrates   in general you can usually do it gradually but  with sugar I would suggest that you do it cold   turkey stop it immediately and completely and  the reason is that it is so addictive and as   a matter of fact the more your tendency is to  be addicted to Sugar the more important it is   that you cut it out completely and immediately  because if you have even just a little bit left   that's going to keep you addicted and it's going  to trigger your behavior to go back and eating   sugar so now we need to understand what sugar  is and what the different types are and which   ones should we avoid because when we say cut out  sugar for 30 days what does that mean so sugar   is typically when we say that we talking about  sucrose table sugar and that is combined of a   six carbon ring and if you've seen my videos you  may have seen me do this a few times but I hear   from all the questions that people still don't  understand these very Basics we're going to go   through this and glucose by itself is if it's by  itself it's a monosaccharide it's a single sugar   sucrose which this is is a disaccharide meaning  Two Sugars and then once we eat this and we split   this up now we get two monosaccharides we get one  glucose and we get one fructose so the first part   here the glucose portion that's the one that  raises blood sugar when we talk about blood   sugar we're talking blood glucose so glucose is  a sugar fructose is a sugar but when we mention   table sugar or added sugar in the food it's  sucrose It's a combination of the two and the   glucose which raises blood sugar also stimulates  insulin because when blood sugar goes up we need   to get that into the cell and that's the job of  the hormone insulin fructose on the other hand is   very different it doesn't raise blood sugar very  much but instead it clogs up the liver that is the   unique proper of fructose they're two substances  that only the liver can process and break down and   that's alcohol and fructose so when we eat a lot  of fructose then it's kind of like drinking a lot   of alcohol that's why it's so bad for the liver  and fructose today is the number one cause of   non-alcoholic fatty liver disease used to be that  only alcoholics got a fatty liver now we find it   in kids because we feed them so much sugar which  is 50% fructose but a lot of people are still   confused and they get seduced and misinformed into  using other things that are basically the same   thing so for example they know sugar this white  sugar they say these white crystals I never touch   the stuff but I do use a little bit of honey and  I use some Agave I drink uh just black tea tea or   green tea and I sweeten it with agave that's good  for you right well Agave is actually worse than   high fructose corn syrup which most people know  is a terrible thing or they say I don't eat sugar   I just use maple syrup or brown sugar that's much  better right no there's virtually no difference or   molasses same thing a lot of people think that  can juice often times you'll see products that   are supposed to be health food that oh well it's  organic and it's natural and it's only sweetened   with cane juice or fruit juice or cane sugar well  they're all the same thing and in a moment we're   going to show you exactly how they compare now  let's talk about the physical benefits a little   bit they of course include weight loss that a lot  of people know about but you'll be amazed how many   people will experience reduced pain they cut out  the sugar they reduce some inflammation and a lot   of joint pain shoulder pain wrist pain finger  pain knee pain gets reduced because you reduce   inflammation and of course you probably know that  you get better teeth fewer cavities less plaque   less tartar and buildup because all those things  that you don't want they feed off the sugar and   you will also probably experience improved  performance in so many ways we talked about   about more mental stable energy but even in sports  you'll probably find that you have more endurance   and better performance because as your body learns  to use fat you have a fuel source that lasts much   longer and is more stable now let's look at the  different types of sugar and how they compare and   we're going to talk about white sugar in terms  of glucose and fructose and then compare those   so like we said sucrose white sugar is exactly  50% because one molecule of one and one molecule   of the other so we get exactly 50% then we look at  honey and a lot of people think that honey that's   so good for you that's much healthier which I  would agree it is but in terms of sugar it is   exactly the same thing they float around a little  bit differently but in the end when it's all said   and done you get 50% glucose and 50% fructose out  of honey the difference between honey and white   sugar is not in the sugar composition they're  the same however honey is a natural substance   so it contains certain things it's a natural  antibacterial it has some positive properties   and that's where this little green line over here  is I've added that just to kind of symbolize that   there are some additional benefits but if if  you're trying to avoid sugar then honey is not   something you want to be eating and then we have  agave which unfortunately a lot of health-minded   people think is a healthy product they think it's  a good thing because they've been told so in the   health food store but Agave has 20% glucose and  80% fructose so because of this it doesn't affect   blood sugar as much so you have less of a blood  sugar Spike and then people thought hey that must   be good that's great for diabetics well diabetics  also have a fatty liver and Agave has 80% fructose   which will clog up the liver so a lot of people  know about high fructose corn syrup well this is   higher fructose than high fructose corn syrup  then the next one by comparison high fructose   corn syrup normally there's different percent ages  when they buy it but the stuff they put into soda   for the most part is 45% glucose 55% fructose  now the difference why it's so much worse than   sugar is that white sugar as bad as it is it's  a disaccharide it takes a little bit of time to   break it apart just even minutes will make a big  difference because high fructose corn syrup the   these two molecules they're separate they're  floating freely from each other and now the   glucose gets absorbed instantly it doesn't have  that little DeLay So the glycemic index of high   fructose corn syrup is much higher and then of  course it has a little bit more fructose as well   and then we look at maple syrup I mean that has  to be good it's just syrup it's just juice from   a tree how bad could it be well in the end it's  exactly the same it's 50% glucose 50 fructose   and if we want to kind of really promote the  difference then it's a natural product it   probably has a few vitamins and minerals and and  some properties that Sugar doesn't have but again   it's fairly minimal if on a rare occasion you're  going to use some sugar and bake something then   yes all these natural things would be a little  bit better because they have these additional   properties but in terms of sugar they're the same  and molasses same thing it has some nutrients has   some minerals has a little bit tiny benefit but  it's still 50% glucose and fructose and cane   sugar same thing as high fructose corn syrup has  been brought out and people have been shown how   bad it is now in comparison all of a sudden cane  sugar white sugar almost become a health food of   course these are the stuff that you want to avoid  all of them but now another common question is   so how does this compare to other forms of sugar  like bread because people don't realize that white   bread all forms of bread rice etc. they are all  sugar but there is a difference and the difference   is that bread has something called starch so if we  start off with one of these GL glucose molecules   and then we start stringing them together like  big trees like pearls on a string and these can   Branch out and they can be hundreds and they can  be thousands even tens of thousands of molecules   linked together this is called starch this is  called a complex carbohydrate and now people   think hey it's good for you cuz it's complex carb  well these things break apart very very quickly   we have enzymes that as soon as you start chewing  already in the mouth you start breaking these off   and that's why starch like bread and rice Spike  glucose raise blood sugar even faster than table   sugar does but it doesn't have any fructose and  that's why starch is better than sugar it's not   because because complex carbs are good for you  they still raise blood sugar like crazy but it   matters a lot to some people and not so much  to others which we'll look at in a little bit   so while they are all sugar and they turn into  sugar the difference is that the white bread is   100% glucose now I know there's a little bit of  water a little bit of fat there's some protein   in there but in terms of the carbohydrate they  contain it is 100% glucose now if we do the whole   grain bread which is promoted as a health food it  will still raise blood sugar to the same degree   but it does have a few nutrients has a little  bit of fiber and a few nutrients in there same   thing with white rice it's all glucose brown rice  is all glucose with a Sprinkle of nutrients and   if you are to cut this out totally for 30 days you  will start seeing some amazing health benefits and   yes you lose some weight you feel better and all  that but this is really where it's lifechanging   you will improve your digestive health you will  improve your chances of restoring a healthy biome   you will improve your immune function you will  get fewer colds and flu and then we get get to   the stuff we talk about a lot here on this channel  you will reduce insulin resistance because insulin   resistance is caused by high blood sugar that's  the one factor and by fructose clogging up the   liver is the second Factor so cutting out the  sugar with the fructose is the most important   thing and that's going to be enough for a lot of  people but not enough for everybody and cutting   out sugar is your best bet to reduce a fatty  liver and for some people that's a big deal other   people don't get so excited hey what's a fatty  liver well a fatty liver is associated it's the   central mechanism around most degenerative disease  such as type 2 diabetes high blood pressure bad   cholesterol and also things like Alzheimer's and  Dementia and strokes and high blood pressure etc.   etc. now who needs to stop what do you need to  just stop the table sugar the white sugar and all   the variations of that or do you also want to cut  out more of the starches so starch is all glucose   like we talked about it's found in bread rice  corn they're basically entirely made up of starch   whatever isn't water and a tiny bit of protein  is essentially starch also in pasta potatoes now   where you are on a metabolic Spectrum a lot of  people ask well is this good for me is this bad   for me it depends on where you are some things  can be good for people at this end and terrible   for people on the other end so if we look at  something like A1C which is your 3month average of   blood glucose and a good value is less than five  and a half even though I want to see it probably   just couple of tens lower than that uh if your  insulin resistant if you're pre-diabetic but not   fully diabetic you're usually around sixish and  if you're over six and a half then they classify   you as a type 2 diabetic and of course that can go  much higher I've seen people with 15 and and even   higher than that and the corresponding levels  of glucose would be somewhere around a fasting   level of less than 95 a fasting level of 110 or  less and for type 2 diabetes a fasting glucose   level of 130 or above but as I also talked about  my videos you don't only want to look at these   the much better indicators of insulin resistance  are triglycerides and actually measuring insulin   so there'll be a link down below for blood work if  you want to get that checked out a little bit more   and a lot of people also hear that well if I stop  eating sugar I will lose weight and then they're   worried because they think that they're already  too thin what if I lose too much weight well   that's not a problem you stop the sugar because  of its detriment on every function every system   in the body and if you trend toward the thin side  if you have trouble keeping weight on then you eat   more fat and protein from healthy sources but  you can also include some of these starches so   a diabetic they want to avoid all carbohydrates  very strictly especially the sucrose but also the   starches however if you're more over on this side  now it is probably good for you to start eating   some starches your body might actually work better  on that and it doesn't mean that you base your   diet it doesn't mean it becomes a foundation food  but you can have a little bit more and I would   probably tell you to favor potatoes over grains  because a lot of people are sensitive to grains   and they tend to create some digestive problems so  everyone needs to avoid the sucrose but if you're   thin then you can have some starches if you are  heavy and or type 2 diabetic insulin resistant   then you avoid both the table sugar and all added  sugars and the starches but then people also ask   about the other little things like deli meats now  this is becoming more of a personal preference if   you want to keep it totally strict then you cut  out everything that has sugar or if you have a   tendency toward addiction that's just super super  strong you probably don't want even deli meats but   from a metabolic standpoint they don't really  matter because they'll have something like one   gram of sugar in a serving and that's not enough  to really mess with your metabolism if that's all   the sugar you're getting then don't worry about it  however if you want to be strict about it if you   want to be a purist then by all means absolutely I  recommend you cut that out as well or if even that   little bit of sweet taste kind of sets you off  then you want to avoid that as well what about   coffee with milk and sugar well you can definitely  have black coffee that's not a problem and as long   as you're not sensitive to milk I think you can  have a little bit of that don't pour tons and tons   of it but if you want to have a tablespoon or two  that's fine and if you want to make that half and   half instead of milk that's probably even better  I would however strongly suggest that you cut out   all the sugar don't put any sugar in there at all  and if you're used to Sugar it's going to taste a   little funny for a few days and then you'll never  miss it again and what about fruit fruit is so   healthy right well if you are on the green side  of the spectrum then you can probably have some   fruits you can have some berries you can have a  few fruits here and there what I want to caution   against is this idea that you hear to eat more  fruits and vegetables more fruits and vegetables   they do not go in the same category fruits and  vegetables are not in the same category so eat   more vegetables as long as you tolerate them well  but be very careful with fruit on this side you   could have one or two a day but maybe not every  day maybe not every month of the year on the red   side on the diabetic side of the spectrum you  can have a few berries you could have a handful   of berries here and there but I would strongly  suggest you avoid the other fruits now there are   even more benefits besides all the stuff we've  already talked about and one thing that people   will find is that you get new taste buds as you  get rid of all that sweet all that chemical all   that artificial processed flavor you will reset  your taste buds and your brain Pathways and you   will start tasting food maybe for the first  time and it will taste absolutely amazing to   you there is also probably going to be a cost  savings because even though healthy food tends   to cost a little bit more you get so much more  out of it and you will stop overeating so in the   end you'll probably save money you will even  possibly get better eyesight sometimes people   with very high blood sugar their blood vessels in  the retina they swell and that can affect Vision   diabetes is the number one cause of blindness  but even if you don't go blind you can still   start getting reduced Vision reduced focus and  Clarity just from a little bit of swelling and I   would suggest I would strongly recommend that you  take the challenge to stop sugar for 30 days and   see what happens and then you can come back and  leave a comment and tell us and tell others most   of all how many of those things came true for you  and if you've already done this challenge before   then please comment because it's so powerful for  other people to read these comments and see that   it is indeed true that you can transform your  life that it is life changing when you make   these changes if you enjoyed this video you're  going to love that one and if you truly want   to master Health by understanding how the body  really works make sure you subscribe hit that   Bell and turn on all the notifications  so you never miss a life-saving video

Channel: Dr. Sten Ekberg

Views: 2,221,503

Keywords: 30 days no sugar, 30 days without sugar, no sugar for 30 days, 30 days of no sugar, no sugar, sugar addiction, how to quit sugar, sugar free diet, no sugar challenge, break sugar addiction, quit sugar for a month, sugar, stopped eating sugar, quitting sugar, quit sugar for days, sugar free, how sugar effects the body, side effects of sugar, effects of sugar, how to stop eating sugar, quit sugar, sugar withdrawal, e berg, dr eckberg, eckberg, sten eckberg, Sugar dr ekberg

Id: -si1MZD5MFE

Length: 27min 57sec (1677 seconds)

Published: Fri Nov 24 2023