And surveys claim eating less sugar makes you crave it more.

調查顯示，少吃糖會讓你更想吃糖。

Some people even say it gives them withdrawal symptoms.

有些人甚至說它會讓他們出現戒斷症狀。

So what exactly happens to your brain and body when you try to quit sugar?

那麼，你的大腦究竟發生了什麼變化？

After 24 hours of no refined sugar and you start to lose water weight.

而當你試著戒糖 24 小時不攝入精製糖後，你的體重就會開始下降。

Our body regulates our blood sugar level through the pancreas.

我們的身體通過胰腺調節血糖水準。

The pancreas releases two hormones, insulin and glucagon.

胰腺會釋放兩種激素：胰島素和胰高血糖素。

When blood sugar gets too high, the pancreas releases insulin and when it gets too low, the pancreas releases glucagon.

當血糖過高時，胰腺會釋放胰島素；當血糖過低時，胰腺會在無糖的 24 小時內釋放胰高血糖素。

In the first 24 hours of no sugar, blood sugar levels drop and the pancreas releases glucagon which breaks down glycogen, the storage of sugars in our body to create the energy you need.

血糖水準下降，胰腺會釋放胰高血糖素，分解體內儲存的糖原，從而產生所需的能量。

The thing is glycogen is bound to 3 g of water, so the breakdown of glycogen for energy is responsible for the initial loss of water weight you see in the first 24 hours of not eating sugar.

問題是糖原與 3 克水結合在一起。所以，分解糖原以獲取能量是造成最初體重減輕的原因。

On day two is when you start to feel fatigued and crave sugar as the body continually needs to create new sources of energy.

你看，在不吃糖的頭 24 小時，也就是第二天，你就會開始感到疲勞，並渴望吃糖。人體需要不斷創造新的能量來源。

Gluconeogenesis is activated which is the conversion of proteins to sugars in the body as well fats will be broken down into ketones to create energy.

糖元生成也會被激活，這也是蛋白質在體內轉化為糖的過程。脂肪會被分解成酮體，從而產生能量。

This can make you feel tired, get headaches and even have sugar cravings.

這會讓你感到疲倦、頭痛，甚至想吃糖。

But there's not enough human studies to understand why this occurs.

但目前還沒有足夠的人體研究來了解為什麼會出現這種情況。

Animal studies have shown that in rats, neurochemical pathways causing dopamine release are activated when the rats consume sugar.

動物研究表明，當老鼠攝入糖分時，會激活導致多巴胺釋放的神經化學通路。

And in some cases, this can be more potent than cocaine in rats.

在某些情況下，這比可卡因對老鼠的作用更強。

This is why you may have seen pop science article headlines like "Sugar, more addictive than cocaine?"

這就是為什麼你會看到流行科學文章的標題是 "糖比可卡因更容易上癮"。

The reason for this is that sugar activates dopamine release.

原因是糖能激活多巴胺的釋放。

This creates a positive reinforcement around wanting to eat sugar and can create cravings.

這會對想吃糖產生積極的強化作用，從而產生渴望。

But to be clear, there is no evidence that in humans, sugar can be as addictive as drugs like cocaine.

但要明確的是，沒有證據表明，在人類身上，糖會像可卡因等毒品一樣讓人上癮，第三天你的嘴裡會有金屬味，口氣開始發臭。

On day three is when you get a metallic taste in your mouth and your breath starts to stink.

The breakdown of fat into ketones due to the lack of sugar intake, creates the release of acetone in your body which when breathed out smells like nail polish remover or rotting fruit.

由於糖分攝入不足，脂肪分解成酮體，在體內釋放出丙酮，呼出時會產生洗甲水或腐爛水果的氣味。

Some studies have even shown that if you measure acetone in your breath, it can predict the level of ketones in your blood.

一些研究甚至表明，如果測量呼吸中的丙酮含量，就能預測血液中的酮含量。

This smelly breath can last a few days to a few weeks, but this is based on zero sugar.

這種口臭可能會持續幾天到幾周，但這是建立在零糖的基礎上的。

We're talking not even fruits in your diet.

我們說的甚至不是你飲食中的水果，

Unlike other parts of the video where we're mainly focusing on what happens when you cut out added or refined sugars.

而不像影片的其他部分，我們主要關注的是當你剔除添加糖或精製糖時會發生什麼。

Five to ten (days) of not eating added sugar and your taste buds have officially changed to be more sensitive to sugar.

不吃添加糖 5 到 10 天，你的味蕾就會正式發生變化，對糖更加敏感。

One study had people do a water fast for 5 to 14 days and found that the threshold to detect sweet flavor was much lower, increasing sensitivity to the taste of sugar.

一項研究讓人們禁食 5 到 14 天的水，結果發現，人們檢測甜味的閾值大大降低，對糖味的敏感度也隨之提高。

This isn't that surprising because people who consume a lot of sugar actually decrease their sensitivity to that sweet flavor,

這並不令人驚訝，因為攝入大量糖分的人實際上會降低對甜味的敏感度，

and feel like they need to add more sugar to their food or beverages in order to feel the sweet flavor again.

他們會覺得需要在食物或飲料中添加更多的糖分，才能在六週的糖分攝入後再次感受到甜味。

After six weeks of sugar and you may also notice your bowel movements are becoming more regular with less bloating or cramps.

您可能還會注意到，您的排便變得更加規律，腹脹或絞痛的症狀也有所減輕。

IBS affects almost 10 to 20% of the population in North America.

IBS 影響著北美近 10% 到 20% 的人口。

IBS is a group of symptoms that people experience their whole life such as diarrhea, constipation, cramps and bloating.

IBS 是人們一生都會經歷的一組症狀，如腹瀉、便祕、痙攣和腹脹。

And doctors recommend a low FODMAP diet.

醫生們建議採用低 FODMAP 飲食法，

FODMAP stands for fermentable, oligosaccharides, disaccharide, monosaccharide and polyols which are pretty much diets with less refined sugar and more natural sugars.

FODMAP 代表可發酵、寡糖、雙醣、單醣和多元醇，它們幾乎都是精製糖含量較低、天然糖含量較高的飲食。

Reducing refined sugars can relieve IBS and has been shown to improve symptoms within six weeks.

減少精製糖可以緩解 IBS，並在六週內改善症狀。

After ten weeks of eating no sugar, you might start to notice that your skin is looking a lot healthier.

不吃糖 10 周後，你可能會發現自己的皮膚看起來更健康了。

That is because sugar can cause acne lesions within one week of high intake.

這是因為大量攝入糖分會在一週內導致痤瘡病變。

Clinical trials have shown that after ten weeks of low-sugar diets, acne lesions have significantly reduced.

臨床試驗表明，低糖飲食 10 周後，痤瘡皮損明顯減少，一年後不再攝入額外的糖分。

After one year with no additional sugar intake. You'll also see improved sleep.

您的睡眠也會得到改善。

A study looking at 53,000 post-menopausal women showed that three years of low sugar intake was correlated with reduced insomnia.

一項針對 5.3 萬名絕經後婦女的研究表明，三年的低糖攝入與失眠的減少有關。

Although the effect of sugar on sleep is a little controversial as we don't really know if it has a negative impact on daily sleep.

儘管糖對睡眠的影響有些爭議，因為我們並不清楚它是否會對日常睡眠產生負面影響。

In fact, some studies have even found that sleep is improved with high sugar intake before bed.

事實上，一些研究甚至發現，睡前攝入大量糖分會改善睡眠。

After one to five years of no added sugar intake, your risk of high blood pressure, heart disease type two diabetes and obesity is reduced.

不攝入添加糖 1 到 5 年後，患高血壓、心臟病、二型糖尿病和肥胖症的風險就會降低。

High sugar intake is associated with a laundry list of other diseases including cancer.

高糖攝入與包括癌症在內的一系列其他疾病有關。

Cancer is mostly due to its association with obesity.

癌症大多與肥胖有關，

But people are catching on.

但人們正在逐漸認識到這一點。

It's estimated that almost 46% of added sugar in our diets comes from soda and in America, drinking pop has decreased over the past ten years.

據估計，我們飲食中近 46% 的添加糖來自汽水，而在美國，飲用汽水在過去 10 年中有所減少。

Now, some of you might be wondering, if you do cut out sugar like this, can you just replace it with something like aspartame or other artificial sweeteners?

現在，有些人可能想知道，如果你們確實像這樣戒糖，可以用阿斯巴甜或其他人造甜味劑之類的東西代替嗎？

Or our artificial sweeteners actually secretly killing you.

或者我們的人造甜味劑實際上在暗中害你。

We have a podcast on that. You can click right here.

我們有相關的播客。您可以點擊這裡。

Thanks for watching and we'll see you soon for a new science video. Peace.

感謝您的收看，我們很快就會再見面。請觀看新的科學影片。