## Why is it difficult to give up sugar? Consuming white sugar — which is the most common in our diets — produces serotonin and dopamine, which are the pleasure hormones. When someone abruptly gives up sugar, the feeling is somewhat reminiscent of a drug withdrawal: irritability, disturbed sleep, fatigue, headaches, and even muscle pain can occur. However, if you can continue to eliminate sugar from your diet for 2–3 weeks, these feelings will pass. > Dieticians recommend limiting the intake of extra sugar (in addition to that naturally present in food) to 25–30 grams per day. The average daily sugar intake per person in the US is 160 grams per day. ## What are the benefits of reducing sugar intake? Giving up sugar is very important for maintaining health and youthfulness. Reducing or even eliminating sugar from the diet can help with the following: - Prevention of diabetes - Weight loss and, as a consequence, healthier joints, heart, and blood vessels - Reduced risk of [hypertension](https://ul.orna.me/KOge/librarydisease?id=173) - Improved skin condition - Prevention of [osteoporosis](https://ul.orna.me/KOge/librarydisease?id=82) (sugar prevents the absorption of calcium) - Improvement of dental enamel - Reduced burden on the [liver](https://ul.orna.me/KOge/librarydisease?id=40), [kidneys](https://ul.orna.me/KOge/librarydisease?id=75), and pancreas ## What foods does sugar hide in? Even if you do not eat sugary foods like candy, you likely are getting sugar from other sources. For example, there is a lot of sugar in carbonated drinks, alcohol, dairy products with added fruits and berries, ready-made sauces, and many other products. When in doubt, read the nutrition label carefully to find out the true sugar content. > It is recommended that blood sugar [glucose](https://ul.orna.me/KOge/librarybiomarker?id=110) levels be checked once a year, especially if you have a family history of [diabetes](https://ul.orna.me/KOge/librarydisease?id=43).