A health journalist who gave up added sugar for six weeks reports significant changes in energy levels and mood, despite initial cravings. The experiment highlights the pervasive presence of hidden sugars in everyday foods, from bread to ready meals.
The journalist, who typically consumed chocolate daily, found that avoiding added sugar required vigilance. Supermarket staples like sourdough sandwiches (5.7g sugar) and bolognese ready meals (9g) contained surprising amounts. Even bread had about 1.2g per slice.
Dietary guidelines recommend limiting added sugar to under 12 teaspoons (50g) in the US and 7 teaspoons (30g) in the UK, but average US intake is 16-17 teaspoons (65-70g) daily. Excess sugar is linked to insulin resistance, type 2 diabetes, liver fat accumulation, and other health issues.
Professor Ashley Gearhardt of the University of Michigan notes that humans are biologically predisposed to like sweetness, but modern food production has made cheap, highly sweetened products ubiquitous. She warns that diet-related diseases now kill more people than alcohol and opiates combined.
Robert Lustig, a sugar expert, explains that fructose in corn syrup can damage mitochondria, the energy-producing parts of cells. A randomised trial found that high-sugar drinks doubled liver fat in participants over several weeks, even with equal calorie intake.
