Sugar is becoming the biggest dietary enemy we face. Many people consume more sugar than they realize. If you have a sweet tooth and love to eat sugary foods and beverages, be aware that too much sugar isn’t so sweet for your health.
The naturally occurring sugars in fruits and vegetables are absolutely fine. The problem starts when you consume more than the recommended amount of sugar that is added to foods and beverages
It can be hard to think of a life without sugar as it’s in so much that we eat. There can even be surprisingly high amounts of sugar in foods that are meant to be healthy, like fruit.
Men: 150 calories per day (37.5 grams or 9 teaspoons)
Women: 100 calories per day (25 grams or 6 teaspoons)
Added sugar is one of the worst ingredients in the modern diet. It provides empty calories with no added nutrients and leads to many health issues.
The major sources of added sugars are regular soft drinks, candies, cakes, cookies, pies and processed fruit drinks. However, there are also other foods items that have added sugar.
For More Information
Here is what happens to your body when you quit eating sugar:
1.Prevents Energy Slumps :Eating more sugar can lead to energy slumps, leaving you exhausted and irritable.
Consuming high amounts of any type of sugar appears to raise energy levels in proportion to the amount consumed. But it soon results in a sharp drop in energy levels.
Sugar gets broken down very quickly and causes a spike in blood sugar levels. During this time, the brain stops producing orexin, the neuropeptide responsible for feeling alert.
Excess dietary sugar affects the brain, nerves, digestive system and muscles. If the body is not receiving proper nutrition, it results in fatigue and tiredness.
Instead of going for a sweet beverage or a sugary dessert, opt for a protein-packed snack to keep you alert and full of energy.
2. Aids Weight Loss :
Sugar is just empty calories that you are eating and causes weight gain. When you eat more sugar, your body converts as much as it needs into energy and stores the rest away as body fat. Eventually, this fat starts showing on your waist, hips, thighs and face.
Quitting sugar can help you finally lose some of the extra pounds and prevent health problems that come with being overweight. You may crave for more sugar in the beginning but over a period of time you will experience lesser sugar cravings.
3. Reduces Your Risk of Diabetes :
Excess sugar intake leads to a buildup of fatty deposits around the liver, which contributes over time to insulin resistance by affecting the functioning of the pancreas.
As sugar intake is likely a leading cause of diabetes, those who are at a higher risk of diabetes in the coming years can benefit greatly from avoiding sugar completely.
4. Improves Oral Health :
High sugar intake and poor oral health go hand in hand. When high sugar intake is combined with poor oral hygiene, the results can be disastrous.
There are hundreds of bacteria inside the mouth, many of which are beneficial. However, certain bacteria feed on the sugars and create acids.
The acids can destroy the tooth enamel, which is the shiny, protective outer layer of the tooth. This in turn can lead to cavities, which if not treated timely can cause severe toothaches and possible tooth loss.
Keep a limit on your sugar consumption if you do not want to suffer from tooth decay, tooth loss or other poor oral health issues.
5. Promotes Sound Sleep :
Cutting back on sugar can help maintain blood sugar levels and also increase the level of serotonin within the brain, promoting a healthy and consistent sleep pattern.Eating sugary foods causes blood sugar spikes, which leads to adrenal exhaustion. This affects sleep quality.
Also, sugar suppresses the activity of orexin, a neurotransmitter produced in the brain that helps regulate arousal, wakefulness and appetite. High sugar leads to large amounts of glucose in the bloodstream, which suppress the activity of orexin neurons in the brain.
Try cutting sugar out of your diet, or at least limit your intake, to enjoy better sleep. You might be surprised by how much better you are sleeping!If you need a snack before bedtime, try some oatmeal or a whole-grain sandwich.
6. Lowers Blood Pressure and Cholesterol Level :Ditching sugar means a healthier heart. It can help lower your blood pressure and cholesterol level.
High sugar intake raises insulin levels, which in turn activates the sympathetic nervous system. This leads to an increase in blood pressure and heart rate.
High blood pressure makes your heart and arteries work harder, which gradually damages the whole circulatory system. Eventually, this increases the risk of heart disease, heart attacks, strokes and other serious coronary conditions.
After quitting sugar, you may notice a significant decrease in low-density lipoproteins (LDL or ‘bad’ cholesterol) as well as triglycerides. Moreover, your blood pressure level may get back on track.