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Quitting Sugar Shows Fast Benefits, Say Global Health Experts
Health: Sacrificing sugar begins to show results within 72 hours. According to Prof. Ludwig, his research indicates that blood sugar levels become more stable within 48 to 72 hours following dietary changes. During this time, energy and mental clarity are felt, and there are signs of reduced inflammation.
Giving up sugar starts to yield effects in the body in mere days, while the effects of abstaining from alcohol and gluten are gradual and differ with individuals. The trend is corroborated by established reports by Harvard Medical School nutrition and metabolic health researchers, Prof. David Ludwig, Prof. Alessio Fasano, Dr. Kevin Hall, Professor David Nutt, Department Head of Diet Composition, and Imperial College London.
Fasting sugar starts to yield benefits in 72 hours. Ludwig states that, according to his studies, blood sugar becomes more stable within 48 to 72 hours of changes in diet. Energy, mental clarity, and inflammation are enhanced during this period. In the long run, this reduces the risk of obesity, type 2 diabetes, and heart disease.
Expert consensus suggests cutting out sugar as the first step. As glycemic spikes decrease, metabolism stabilizes, and energy becomes more sustainable. Cutting out gluten is only beneficial if celiac sensitivity is clinically confirmed. Celiac sensitivity means the body cannot digest gluten and launches an immune attack, causing intestinal damage and inhibiting nutrient absorption. While the effects of quitting alcohol are gradual, the long-term benefits, such as mental clarity, liver health, and hormonal balance, are profound and lasting. Researchers suggest that people with low metabolism, frequent sugar crashes, or chronic fatigue may see clear benefits from reducing or eliminating sugar first. Decisions about alcohol and gluten should be based on a person's medical history. Therefore, be sure to consult your doctor.
The effects of sugar withdrawal are most pronounced because it directly affects blood sugar and insulin levels, so changes are felt within 2-3 days. Alcohol's effects are slower because it has to be processed by the liver, and the body takes weeks to months to repair and balance. Gluten, on the other hand, only appears quickly in people with celiac disease or gluten sensitivity.
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On the other hand, the effects of gluten withdrawal depend on the individual. Prof. Alessio Fasano, a leading expert on celiac disease and gluten sensitivity, explains that people with this sensitivity or autoimmune reaction may experience relief from bloating, gas, and diarrhea within a few days to weeks. However, the inner lining of the intestines (villus) takes time to heal completely. Those without biological intolerances generally don't see immediate benefits. Alcohol withdrawal, on the other hand, has a slower but lasting effect. Sleep quality and mental clarity improve within the first week. Blood pressure and hydration improve within two to four weeks. Liver function and hormonal balance show significant improvements within one to three months.
