People consume too much sugar in their diet, which is harmful to their health. Excessive sugar intake can cause weight gain, tooth decay, increased risk of type 2 diabetes, heart disease, high blood pressure, inflammation, and poor nutrient intake. It is recommended to limit added sugar to less than 10% of daily calorie intake. Let’s explore, What Happens To Your Body When You Cut Out Sugar.
See, Warning Signs That You Are Eating Too Much Sugar and The Effects Of Sugar On The Brain
Reducing sugar in diet brings benefits including:
-Weight loss -Improved blood sugar control
-Reduced risk of heart disease
-Better oral health
-Lower risk of type 2 diabetes
-Increased energy -Improved nutrient intake
-Better digestion
-Improved skin health
-Reduced inflammation
It’s better to choose healthier options like fruits, vegetables, whole grains, and protein-rich foods instead of sugary foods.
Is it good to cut out sugar? Sugar is widely used in various forms in our daily life, such as in dishes and beverages, which is unhealthy.
According to a report, about 58 percent of Americans use more than the recommended amount of sugar daily. They are taking an average of 17 tablespoons of sugar each day which is more than recommended for a person per day. Another report showed that about 180000 deaths are linked to excessive use of sugar.
A survey report of 2020 showed that about 171.69 million metric tons of sugar were used during 2019 and 2020. Via these statistics, you can easily get an idea of how much people are addicted to sugar. Cutting sugar from your diet can profoundly impact your overall health and well-being.
Sugar provides a quick burst of energy but its high-calorie content and lack of nutrients lead to weight gain, increase the risk of chronic diseases like diabetes, and harm heart health. But what exactly happens to your body when you eliminate sugar from your diet? However, reducing or eliminating sugar from your diet can lead to numerous positive changes, including weight loss, improved energy levels, better digestion, and reduced risk of chronic diseases.
This article will delve into the various physical, and psychological benefits of cutting back on sugar and how making this simple change can improve your overall health and quality of life such as
What Happens To Your Body When You Cut Out Sugar
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Lower the Blood Sugar
Consumption of food and drinks containing harmful amounts of added sugar affects our body’s sugar management and results in an increased risk of type-2 diabetes mellitus. According to a report, about 37 million Americans are type 2, diabetic patients.
One of the major causes of type 2 diabetes is the consumption of too much sugar and sugary products. Artificially sweetened foods and drinks like candy, soda, baked items, and energy drinks contain rapidly absorbable sugars like high fructose corn syrup.
These types of diets cause increased blood sugar levels and insulin resistance. Insulin resistance is a condition in which our cells become less sensitive to insulin, a hormone that regulates blood sugar levels.
This causes high blood sugar levels and insulin levels which cause cell damage and ultimately result in various diseases.
According to a report from the American diabetes association, Reducing the consumption of added sugar, even for a short time span, benefits our body a lot.
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Improve Liver Health
Liver diseases are common, and 1.5 billion people all over the world are affected by liver issues. A report showed that 100 million people in the US are suffering from liver issues. One of the common reasons for liver diseases is taking too much sugar daily.
Diets rich in sugar, especially high fructose diets, can lead to nonalcoholic fatty liver disease NAFLD, a condition that leads to fat buildup in the liver.
According to a recent study conducted among 47 people, those who drank 34 ounces of sugar-sweetened soda daily for 6 months had significantly increased liver fat, blood triglycerides levels, and visceral fat levels than those who drank the same amount of low-fat milk, water, and diet soda.
Another study conducted on 41 children and teens with obesity and high sugar consumption revealed that just nine days of a sugar-restricted diet led to a 3.4% decrease in liver fat and improved insulin resistance as well.
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Help to lose Body Weight.
As you know, obesity and sugar have a direct link. Foods and beverages having a high amount of added sugar are extremely rich in calories yet deficient in nutrients like protein and fiber. Thus, they lead to quick weight gain. According to research, people who eat more sugar are at risk of obesity.
The high amount of sugar in our diets is also associated with elevated visceral fat, the type of fat which sits around your organs. Thus, it leads to increased disease risk. According to reports, when you decrease the use of sugar in your daily diet, it helps you to lose fat and pounds.
Decreasing sugar consumption in our daily life helps in weight loss, especially when paired with a nutrient-rich diet containing a high amount of protein and carbs. That’s why the nutritionist suggests cutting sugar from your diet during the weight loss journey.
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Your Skin’s aging process will Slow
The aging process is directly linked with your diet; if you eat an unbalanced diet and a high quantity of sugar, it boosts your aging process.
According to the researcher, high consumption of sugar increases the production of glycation by-products which fasten your aging process and make you look older than your actual age. High sugar intake reduces healthy sugar consumption and maintaining it within limits may slow skin aging. A high sugar diet leads to increased production of AGEs, which speed up skin aging. AGEs are advanced glycation end products associated with skin aging.
According to studies, reduced consumption of sugar decreased the skin aging process by 25%
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You’ll become more mentally Sharp
Reducing the consumption of sugar leads to increased mental productivity and better cognitive ability. You become more focused and clearer in your daily activities.
According to a 2014 study published in Nutritional Neuroscience, a diet rich in fructose leads to hippocampus insulin resistance while increasing memory deficits. Another study published in Molecular Neurobiology found a link between sugar consumption and negative changes in the brain’s frontal cortex, thus affecting cognitive capability.
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You’ll Sleep better
If You have junk food at bedtime, this high sugar will disturb sleep. Consumption of too much sugar at night time can even cause night sweats. Without sugar, your hormones function better, including the hormones involved in a healthy sleep pattern.
Stress hormones lead to poor sleep. A high sugar diet leads to increased release of stress hormones and affects sleep.
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Improve Heart Health
High Sugar diets lead to increased blood pressure, triglycerides, and LDL cholesterol levels which cause heart issues. The number of heart issues patients is increasing day by day.
Thus, consumption of high sugars leads to an increased risk of heart disease and heart disease mortality.
Diets that are linked with low sugar consumption, such as the paleo diet and whole foods plant-based diets, reduce the risk of coronary heart diseases.
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Reduce depression
A 2015 study published in the American Journal of Clinical Nutrition found that women with a high glycemic index are at increased risk of depression. A study published in the journal Scientific Reports in 2017 found that men who consumed more than 67 grams of sugar daily had an increased risk of depression compared to those who consumed less than 40 grams daily.
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Oral Health
Sugary foods and beverages affect dental health badly. High sugar intake leads to an increased risk of cavities and gum diseases in both children and adults. Bacteria in the mouth cause the breakdown of sugar and produce an acid that damages the teeth. Thus, reducing sugar consumption can protect your teeth.
How to cut sugar from your diet?
- Reduce sugar-sweetened drinks: switch to water, unsweetened tea, or sugar-free drinks.
- Read food labels: Look for added sugars in food ingredients, and opt for low-sugar or sugar-free options.
- Avoid processed foods: Processed foods often contain high amounts of added sugars.
- Use natural alternatives: Use honey, maple syrup, or fruit to sweeten foods instead of sugar.
- Gradually decrease sugar: Reduce the amount of sugar added to food and drinks gradually to allow taste buds to adjust.
- Eat more fiber-rich foods: Foods high in fiber can help slow down the absorption of sugar.
- Be mindful of portion sizes: Eating large portions of high-sugar foods can cause a rapid spike in blood sugar levels.
- Get regular exercise: Exercise can help regulate blood sugar levels.
- Get adequate sleep: Lack of sleep can cause hormonal imbalances, leading to cravings for sugary foods.
- Seek support: Surround yourself with friends and family who support healthy habits, and seek professional help if needed.
Conclusion
People consume too much sugar in their diet, which is harmful to their health. Excessive sugar intake can cause weight gain, tooth decay, increased risk of type 2 diabetes, heart disease, high blood pressure, inflammation, and poor nutrient intake. It is recommended to limit added sugar to less than 10% of daily calorie intake.
Cutting sugar from the diet brings benefits such as weight loss, improved blood sugar control, reduced risk of heart disease, better oral health, lower risk of type 2 diabetes, increased energy, better nutrient intake, better digestion, improved skin health, and reduced inflammation. Instead of sugary foods, it’s better to eat healthier options such as fruits, vegetables, whole grains, and protein-rich foods.
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