How to reduce sugar in your daily diet
Sugar is an integral part of our diet. But excess sugar is harmful to health. Excess sugar intake not only increases health risks but also causes diabetes, heart disease, and liver problems. It also hurts mental health. We sometimes eat excess sugar without even realizing it.
In this article, we will learn how to reduce sugar consumption. And how reducing sugar consumption can benefit our daily life.
Excess sugar raises inflammatory markers like CRP and IL-6. Cutting sugar lowers these quickly
Why is sugar harmful to health?
High sugar raises triglycerides and blood pressure. Just a 5% increase in added sugar can raise heart disease risk by 6% and stroke risk by 10% (National Geographic).
Sugar is often called ‘white poison’ because excess sugar can be very harmful to our bodies. Not only sweet foods, but also packaged foods, fruit juices, and fast foods contain a lot of hidden sugar. The adverse effects of this sugar on our health are detailed below:
Weight gain and obesity
Sugar contains a lot of calories, but does not contain any essential nutrients. If you consume excess sugar, it is stored as fat in the body, especially around the stomach. Not only does it cause weight gain, but it also dramatically increases the risk of obesity, which is a significant cause of heart disease, diabetes, and other serious diseases.
Increased risk of diabetes
Consuming excess sugar causes blood sugar levels to rise rapidly. The body then produces a hormone called insulin, which delivers this sugar to the cells. But when you regularly eat a lot of sugar, the body loses sensitivity to insulin. This is called insulin resistance, which can ultimately lead to type 2 diabetes.
Risk of heart disease
Excess sugar increases the levels of bad cholesterol and triglycerides in the blood. As a result, fat starts accumulating in the arteries, which obstructs blood flow and causes high blood pressure. It also increases the risk of heart attack and stroke.
Fatty liver
Our liver converts excess sugar in the body into fat and stores it. If you eat excess sugary foods, excess fat accumulates in the liver, which can cause non-alcoholic fatty liver disease. This can lead to liver dysfunction and can lead to serious diseases like cirrhosis in the future.
Tooth decay
Bacteria in the mouth break down sugar and produce acid. This acid erodes tooth enamel and causes cavities. Excessive sugary drinks and foods further aggravate this tooth damage.
Skin problems
Some studies have shown that consuming excess sugar can increase inflammation in the skin. This increases the risk of acne, psoriasis, and other skin diseases. Sugar destroys collagen in the skin, which reduces skin elasticity and causes premature wrinkles.
Easy Ways to Reduce Sugar
Cutting down on sugar is an essential step towards a healthy life, but it doesn’t happen overnight. By making some gradual and conscious changes, you can easily eliminate excess sugar from your daily diet. Here are some easy ways:
Stay away from sugary drinks: The most effective way to reduce sugar is to give up sugary drinks such as soda, fruit juices, and various flavored drinks.
Eat less packaged and processed foods: Many packaged foods contain hidden sugar, which you may not even realize—for example, sauces, ready-to-eat foods, cereals, and flavored yogurts.
Get used to reducing sweets gradually: If you stop eating sugar all at once, your body and mind will not be able to adapt. So, get used to it gradually.
Use healthy alternatives: Instead of sugar, consider natural options that are relatively less harmful.
Read food labels: Before buying any packaged food, read its nutritional value and ingredient list carefully.
Note: If a product’s ingredients list says “glucose”, “fructose”, “corn syrup”, or “maple syrup”, it means it contains sugar.
Eat protein and fiber-rich foods: Consuming these nutrients helps you stay full for a more extended period, reducing your cravings for sweet foods.
Cook at home: You never know how much sugar or oil is used in outside food. Cooking at home allows you to control the ingredients and sugar content of the food.
Where is the sugar hidden
Usually, we see the presence of sugar in sweet foods, such as sweets, cakes, or biscuits. However, we often overlook the fact that many foods we consume daily contain a lot of sugar. This hidden sugar is a silent threat to our health.
Fruit juices and smoothies:Packaged fruit juices contain a lot of added sugar in addition to the natural sugar in the fruit. Many smoothies are also made with syrup and added sugar. Since it lacks fiber, the sugar is quickly absorbed into the blood.
Packaged yogurt: Flavored yogurts (such as strawberry, vanilla, etc.) have a lot of added sugar to make them taste better. In many cases, low-fat yogurts have more added sugar to preserve the flavor.
Sauces and ketchups: Many savory sauces, such as tomato ketchup, barbecue sauce, or salad dressing, have extra sugar added to enhance the flavor.
Packaged soups and ready-to-eat foods: Many packaged soups and other ready-to-eat foods use sugar to preserve the flavor.
How to recognize the presence of sugar?
Make a habit of reading food labels. Not only is the word “Sugar” itself problematic, but sugar also has many names that you need to be careful of. For example: glucose, fructose, sucrose, corn syrup, dextrose.
Benefits of Reducing Sugar
Weight Control and Obesity
Sugar contains no essential nutrients, but it is high in calories. Excess sugar intake causes these extra calories to be stored as fat in the body, especially around the belly. Cutting back on sugary foods can help reduce these extra calories, which can help you lose weight and avoid obesity.
Reduced risk of type 2 diabetes
Consuming excess sugar regularly increases blood sugar levels, which affects the body’s insulin production. Reducing sugar keeps blood sugar levels normal, which prevents insulin resistance and significantly reduces the risk of type 2 diabetes.
Reduced risk of heart disease
High-sugar foods increase triglyceride and harmful cholesterol levels, which increase the risk of heart disease. Reducing sugary foods also reduces this risk. It keeps blood pressure under control and keeps the heart healthy.
Improved mental health and performance
Many people believe that consuming sweets boosts their energy levels. But this is a temporary excitement. After sugar is digested, blood sugar levels rise and then fall rapidly, leading to fatigue, mood swings, and lack of concentration. Reducing sugar can help alleviate these problems. It keeps your energy levels stable, keeping you feeling refreshed and energetic throughout the day.
Healthy Skin and Beautiful Smile
Sugar affects collagen and elastin, leading to the destruction of skin elasticity. Reducing sugar keeps the skin healthy and reduces the chances of premature wrinkles. Also, sugar is a significant cause of tooth decay. Eating less sugar reduces the chances of tooth decay and keeps the mouth healthy.
Better Sleep
Studies have shown that eating excess sugary foods worsens sleep quality. This is because sugar affects the body’s insulin levels at night, which disrupts the sleep cycle. Reducing sugar helps you sleep more deeply and more soundly, which makes you feel more refreshed the next day.
Keeping yourself away from excess sugary foods is not a difficult task. It is possible by changing small habits. In today’s article, we explored simple and effective strategies for reducing sugar intake. By incorporating these methods into your daily routine, you cannot only lose weight and lower your risk of diabetes but also experience significant improvements in overall health and performance. Remember, the first step to a healthy life is awareness and proper eating habits.
