Cutting added sugar is important for maintaining overall health and well-being. Excessive sugar consumption has been linked to several health issues, including weight gain, obesity, type 2 diabetes, cardiovascular disease, and dental problems. In addition, consuming large amounts of sugar can lead to spikes in blood sugar levels, which can cause fatigue, mood swings, and decreased energy.
It’s important to be mindful of added sugars in processed foods, drinks, and snacks, and to choose healthier alternatives such as fruits, nuts, and whole grains. By reducing sugar intake, people can improve their health, maintain a healthy weight, and reduce their risk of chronic diseases.
Regardless of age or health state, significantly cutting added sugar is a wise step for everyone, but this doesn’t imply avoiding all sugars. Foods containing natural sugars aren’t linked to the health hazards mentioned above since they are bundled with other nutrients including fibre, vitamins, and minerals in fruit, some dairy products, and some vegetables.
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Healthier weight management
Cutting added sugar from one’s diet can help with weight management because added sugar is high in calories and can contribute to weight gain if consumed in excess. Additionally, foods and drinks high in added sugar often lack essential nutrients and can displace more nutritious food choices, leading to an overall unbalanced diet. By reducing the amount of added sugar in the diet, individuals may consume fewer calories, eat a more balanced diet, and potentially see weight loss as a result.
Helps regulate your blood sugar
Cutting added sugar from your diet will help in regulating blood sugar levels, especially for people with conditions such as diabetes. Consuming high amounts of added sugars can lead to elevated blood sugar levels and insulin spikes, which can over time increase the risk of developing insulin resistance and related health problems. It’s recommended to opt for complex carbohydrates and limit added sugars in the diet.
Added sugars can lead to tooth decay because they provide a source of food for the bacteria in the mouth that produce acid. This acid can break down the enamel on the teeth and lead to cavities. By reducing the intake of added sugars, you can lower the risk of tooth decay and improve oral health. It’s also important to maintain good oral hygiene practices, such as brushing and flossing regularly, to protect your teeth and gums.
Good for liver health
Excessive sugar consumption can lead to the buildup of fat in the liver, which can contribute to the development of liver conditions such as non-alcoholic fatty liver disease (NAFLD). Cutting added sugar intake can help to decrease the amount of fat stored in the liver, potentially improving liver function and overall health.
Good for heart health
Cutting down the consumption of added sugar helps improve heart health. Consuming excessive amounts of added sugars can lead to weight gain, high blood pressure, and increased levels of triglycerides and LDL (bad cholesterol), which are all risk factors for heart disease. Reducing added sugars in the diet and replacing them with healthier options such as whole fruits can improve overall heart health.
Reduces acne and improves skin health
Reduced sugar consumption may also benefit the health of your skin. Your body produces more insulin and insulin-like chemicals when you consume too much sugar. As a result of these hormones, your body may create more androgen hormones (such as testosterone) and sebum (an oily material), both of which can cause acne.
Reducing added sugar may also make your skin seem younger. The collagen and elastic proteins in your skin begin to gradually deteriorate as you enter your early adult years, causing wrinkles, sagging, and creases. Foods that are grilled, fried, or roasted may have more ingredients that interact with the collagen and elastic fibres in your skin, including sugar.
Lowers the risk of depression and anxiety
Cutting added sugar can help reduce depression and anxiety by improving blood sugar regulation and reducing inflammation in the body. High sugar consumption can cause blood sugar spikes and crashes, leading to mood swings and irritability. Excessive sugar intake has also been linked to increased inflammation, which has been linked to depression and anxiety. By cutting down on sugar, people can help stabilize their blood sugar levels and reduce inflammation, potentially reducing symptoms of depression and anxiety. However, it’s important to note that sugar is just one of many factors that can contribute to these mental health conditions, and a balanced diet and lifestyle are key for overall health and well-being.
We all know that sugar adds a sweet taste to our favourite treats and it’s a tough task to quit it completely. Cutting sugar may help you maintain a healthy weight, lower your chances of getting into depression, and lower your risk of heart disease.
The good news is that you don’t have to fully give up on sugar. Each day, reducing a small quantity of added sugar should be your goal. Consult your doctor about strategies to control your sugar intake, especially if you have a particular blood sugar-related illness or are at risk of getting one.
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Written by: Anjali Sharma