Carbohydrates are one of the three macronutrients, along with proteins and fats, essential for a healthy diet. They provide energy to the body and fuel to the brain, and perform various other functions.
Carbohydrates are found in many types of foods, such as bread, fruits, vegetables, grains, and dairy products.
So is it possible to live without sugar?
Before knowing if it is possible to live without it, let us look at its roles in the body.
The role of sugar in the body
Upon entering the bloodstream, glucose can be immediately converted into energy or stored as glycogen in the liver and muscles. This reserve varies from person to person, but on average, a man of average height weighing 70 kg can store about 100 grams of glycogen in his liver.
When carbohydrate consumption ceases for several hours, liver glycogen is broken down into glucose and released into the bloodstream to maintain adequate blood sugar levels, thus preventing excessive drops in blood sugar concentration. Unlike glycogen stored in muscles, which remains available locally to meet muscle energy needs and cannot be released into the blood to fuel other cells.
Glucose is the brain's primary fuel, essential for optimal functioning and maintaining vital functions such as breathing and nerve signal transmission. The brain consumes approximately 20% of our daily energy intake.
Lipids: another fuel for the body
Glucose isn't the only fuel the brain can use. The brain can use ketones to meet a large portion of its energy needs.
After a period of 24 to 48 hours without carbohydrate intake, the body's glycogen stores gradually become depleted. At this point, the liver increases its production of hydrophilic compounds known as ketones, which are produced from the breakdown of fatty acids. These ketones are generated from consumed fats or the body's lipid stores. They can then cross the blood-brain barrier to provide an essential energy source for the brain.
Studies have shown that for some people following a strict ketogenic diet, characterized by a low intake of carbohydrates (such as sugary foods, bread, pasta, rice, juices, etc.) and a high intake of fats (such as red meat, oily fish, cheese, butter, avocados, nuts and seeds, etc.), ketones can make up to 50% of their basic energy needs and even up to 70% of the brain's energy needs.
The ketogenic diet has been around for almost a century, but it has enjoyed renewed interest since the mid-1990s. It is based on a significant reduction in carbohydrate intake, accompanied by a substantial increase in lipid consumption, which stimulates the endogenous production of ketone bodies.
However, for individuals accustomed to a high-carb diet who choose to remove sugar from their diet, an adjustment period is necessary. The brain, which is used to running primarily on glucose, will continue to draw on body stores for a while. Once the body has adapted to a very low-carb or no-carb diet, the brain begins to use ketones to meet a large portion of its energy needs, while the liver produces the necessary amount of glucose to meet the rest of the needs, as indicated by a 2017 study.
Contraindications
Caution is advised when considering the ketogenic diet, as it can cause a variety of side effects, some serious. These include intense thirst, nausea, and abdominal pain. Additionally, the ketosis induced by this diet requires a significant increase in water intake and essential minerals such as calcium, potassium, and magnesium.
Furthermore, eliminating sugar from the diet also carries risks. Indeed, it is almost impossible to achieve such a goal, given that most foods, even in small amounts, contain carbohydrates. A drastic carbohydrate-restriction diet would mean giving up vegetables, fruits, and certain other foods that are beneficial for health. Despite their simple sugar content, limiting their consumption does not seem wise.
Conclusion
It is not impossible to live without sugar, however, it is essential to follow such a diet carefully and to supplement it with a balanced diet in order to avoid any risks, while controlling any possible adverse effects for the patient or athlete concerned.
>> Feel free to check out our other articles, including " Ketogenic Diet for Athletes ."
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