Benefits of cutting back on added sugar
By added sugar; we’re talking about the super-processed sweet stuff added to cakes, shop bought cookies and pastries, sodas, not the natural sugars found in whole fruit and veggies. Cut down on added sugar and you’ll see the following benefits.
Your risk of chronic disease lowers
Blood sugar surges after eating sugary foods which leads to an increase in release of inflammatory messengers – cytokines. Plus sugar is acidic and acidity also causes inflammation. Chronic inflammation in turn is a major cause of asthma, allergies and cancer too. One study in the American Journal of Clinical Nutrition found that when non-soda- drinkers consumed one 12-ounce can a day for 3 weeks, their inflammation levels increased by 87%.
a. Your chance of getting diabetes will reduce
Robert Lustig, MD, author of Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease studied sugar consumption in 175 nations, and found that eating 150 calories of added sugar is 11 times more likely to contribute to the development of type 2 diabetes, compared with 150 calories from protein or fat.
Your heart will be happier
Risks of dying from heart issues is reduced by up to 3x. LDL (our bad) Cholesterol can decrease as much as by 10% and triglcerides by 20 to 30% with drops in BP shown too – and all in the space of just a few weeks too.
You’ll lose weight
Sugar leads to excess resistance to insulin over time which causes our body to store extra fat and slows down the metabolism. Leptin and Grehlin (the satiety and hunger hormones) are also compromised. Scaling back your sugar habit by 200 calories a day could help you drop 10 pounds in 5 to 6 months.
Your mental clarity and frame of mind will improve
Eating lots of sugar may damage communication among brain cells and lead to brain fog. A study by UCLA concluded a diet high in added sugar hinders learning and memory. Over time, eating lots of sugar may actually damage communication among your brain’s cells, the study shows.
You skin will thank you
Sugar is to blame for contributing to the reduction in suppleness of collagen and elastin, the proteins in our skin that keep us looking young. A study of 600 showed that those with higher blood sugar levels consistently looked older than those with lower levels. For every extra 180g of glucose their estimated age increased by 5 months. It also triggers acne.
Your mood will improve
A Columbia University study found that women who eat a diet high in added sugars and refined grains are more likely to experience anxiety, irritability, and mood swings. A British study also concluded a to a risk of depression and schizophrenia. It suppresses growth hormone BNDF (sufferers are known to have low levels of this).
Aches and pains may disappear
Again due to decrease in inflammation.
Your dentist will be happy
Sugar is a major cause of tooth decay and cavities.
Your cravings might even disappear
When we eat sugary foods our bodies release serotonin and beta-endorphin which improve our mood and naturally our body craves more of that high. Know about that slump in the afternoon around 3pm? Reduction in cravings can happen in 10 days or less of removing added sugar from…