Sugars

Key message

Sugars are rarely a ‘small extra’. For many people, they disrupt metabolic stability: more hunger and cravings, fluctuating energy, poorer sleep, and often slower fat loss.

What we mean by sugars

Sugars are carbohydrates that quickly enter the blood as glucose (and partly fructose). It’s not just crystal sugar, but also many ‘hidden’ sugars in processed foods.

Added sugars: soda, candy, cookies, breakfast cereals, sauces, bars
Free sugars: added sugars plus sugars in fruit juice and honey
Fast-acting starches can have a similar effect: white bread, crackers, rice cakes, many breakfast products

What happens in the body after sugars

After sugar, blood glucose rises, after which insulin rises. Insulin is a storage and inhibition hormone: it helps process glucose but simultaneously inhibits the release of fat from fat cells. With repeated sugar spikes, this ‘storage signal’ stays on more often.

Common consequences:

Faster cravings again, especially for sweet or snacking
Energy dips and irritability
Less consistent training and recovery
More difficult fat loss, despite good intentions

Sugars and fat loss: why it often stalls

Fat loss biologically requires stability above all. When insulin is frequently high, fat stays more easily ‘locked’ in storage and the body goes looking for quick energy faster, with cravings as a result.

Sugars and metabolic health

Long-term high sugar (and often lots of ultra-processed carbohydrates) is associated with:

Insulin resistance
Fat storage in the liver and unfavorable blood lipids (triglycerides)
A downward spiral: higher insulin, less fat release, more cravings, more sugar

How to recognize that sugars are working against you

Pay attention not only to weight, but especially to signals in daily life:

Do you get more cravings after sweets than before?
Do you have a dip 1 to 3 hours after a sweet meal?
Does your sleep become more restless after sweets in the evening?
Do you snack more often without real hunger?
Does your mood become more changeable or rushed?

Hidden sugars: quick checklist

Check labels for:

Yogurt drinks, protein desserts, granola, muesli bars
Ketchup, chili sauce, curry sauce, dressings, meal salads
Soups, ready-meals, stir-fry sauce, marinades
Smoothies and fruit juices (including fresh)

Keywords that often mean sugar: glucose-fructose syrup, dextrose, maltodextrin, sucrose, fructose, honey, syrup.

Practical approach in 14 days

Goal: calm in hunger, energy, and sleep. Fat loss often follows after.

Cut liquid sugar: soda, juice, smoothies with lots of fruit, sweetened coffee variants
Eat protein-rich at every meal: eggs, fish, meat, poultry, tofu/tempeh, quark (unsweetened)
Add satiety: olive oil, butter, nuts (in moderation), avocado
Choose carbohydrates consciously and lower: vegetables, possibly legumes (if suitable), limited fruit (whole fruit)
Plan a sweet moment not daily: preferably 0 to 2 times per week and then consciously

TKB/KMT compatible

For many people, a low-carbohydrate approach is effective because hunger and energy often stabilize faster.

Basis: proteins + non-starchy vegetables + healthy fats
Lower carbohydrates to a level where hunger and energy remain stable
Possibly ketogenic with clear metabolic dysregulation, in line with the treatment plan

Sweeteners: wise or not

For some, sweeteners are a temporary bridge; for others, they maintain the sweet craving.

If it triggers cravings: better to taper off
If it helps without relapse: choose simple and sparingly

Self-monitoring

Choose two measuring points for two weeks:

Hunger and snacking urge (0-10)
Energy throughout the day (stable or peaks/dips)

Optional: waist circumference, fasting glucose (if you already measure it), sleep quality.

Veelgestelde vragen

Why do sugars disrupt metabolism?

After sugar intake, blood glucose rises, after which insulin rises. Insulin is a storage and inhibition hormone: it helps process glucose but simultaneously inhibits the release of fat from fat cells. With repeated sugar spikes, this storage signal stays active more often.

What are hidden sugars?

Hidden sugars are in products where you don't expect them: yogurt drinks, protein desserts, granola, muesli bars, ketchup, sauces, soups, and smoothies. Look on labels for glucose-fructose syrup, dextrose, maltodextrin, sucrose, and syrup.

How do I recognize that sugars are working against me?

Notice: do you get more cravings after sweets than before? Do you have a dip 1-3 hours after a sweet meal? Does your sleep become more restless after sweets in the evening? Do you snack without real hunger? Is your mood changeable or rushed?

What is the practical approach to reduce sugars?

Cut liquid sugar (soda, juice, smoothies), eat protein-rich at every meal, add satiety (olive oil, nuts, avocado), choose carbohydrates consciously and lower, and plan a sweet moment maximum 0-2 times per week.

Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.

Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.