Diets aimed at eliminating or reducing added sugar have become popular.
While cutting out all added sugar can be extreme, consuming it in moderation can benefit your body and make you feel better overall.
Nichola Ludlam-Raine, a UK registered dietitian and author of “How Not to Eat Ultra-Processed,” shared with Fox News Digital the benefits of cutting back on processed sugar for 30 days or more, and her advice for those interested. Like this meal.
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“A diet low in processed or added sugar can be very beneficial and is commonly recommended as part of a healthy lifestyle,” Raine told Fox News Digital in an email. “The key is moderation and balance. It’s important to focus on a nutrient-rich diet that includes a variety of foods to ensure you’re getting all the vitamins and minerals you need.”
When thinking about cutting out sugar, it’s important to understand the difference between added sugar and natural sugar.
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According to the American Heart Association, naturally occurring sugars are found in foods. These sugars are found in foods like fruits and milk.
Added sugars are added to foods and beverages during processing, depending on the source, such as soda and candy.
It can also refer to sugar added to food or drinks during preparation, such as adding sugar to a cup of coffee.
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Improved energy levels
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Weight management
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Reducing the risk of chronic diseases
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Improving dental health
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Better skin health
When you eliminate processed sugar from your diet, you may notice an increase in your energy levels.
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You may find yourself more productive throughout the day and more alert and ready to take on the tasks that come your way.
“Processed sugar (especially in large amounts) can cause rapid spikes and crashes in blood glucose levels, leading to energy fluctuations,” Raine told Fox News Digital. “Avoiding these can help maintain a steady level of energy throughout the day. Reducing processed sugar intake will lead to more consistent energy levels, reducing feelings of fatigue and improving overall productivity.”
Raine noted that cutting out processed sugar can improve overall mood and mental clarity.
“Research has linked high sugar consumption (especially from highly processed foods) to an increased risk of depression and anxiety—poor mental health can lead to increased consumption of sugary foods,” Raine said.
“Stabilizing blood sugar levels by avoiding processed sugar can contribute to better mood and cognitive function.”
If you want to lose weight, there are different ways to do it.
When trying to lose weight, it’s important to find a healthy balance of proper diet and exercise. Doing one without the other will make it more difficult to see results.
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By following a mostly processed sugar-free diet, you can see your weight drop the next time you step on the scale.
“Processed foods that are high in sugar are often calorie dense and can contribute to weight gain when consumed in large quantities,” Raine said. “Reducing sugar intake may help control caloric intake and aid in weight loss or maintenance.”
High sugar consumption can be linked to an increased risk of conditions including type 2 diabetes, heart disease and metabolic syndrome.
According to the World Health Organization (WHO), on a global scale, an unhealthy diet is one of the biggest contributors to heart disease. According to the National Institutes of Health (NIH), risk factors such as overweight and lack of physical activity are associated with type 2 diabetes. A person’s weight causes metabolic syndrome.
Therefore, eliminating or at least eating added sugar from your diet can reduce your risk of developing one of these diseases.
If you want pearly whites without painful cavities, cutting out added sugar from your diet is a great way to achieve a brighter and healthier smile.
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“Sugar is a primary contributor to tooth decay and cavities,” Raine said.
Eliminating added sugar will help keep your teeth strong and healthy. If you snack or drink something sugary, be sure to give your teeth a good brushing to avoid a painful trip to the dentist’s office.
Glowing skin can’t always be achieved with expensive moisturizers and creams.
Keeping your added sugar intake low can help your skin health.
“High sugar consumption can cause inflammation and contribute to skin conditions like acne,” Raine told Fox News Digital. “Reducing sugar can improve skin’s appearance and health, with fewer blemishes and less signs of aging.”
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Read food labels carefully
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Choose whole foods
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Replace with natural sweeteners
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Increase protein and fiber intake
If you want to cut out processed sugar and you’re not already in the habit of checking food labels, this is a habit you should develop.
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There are different names for added sugars that you may recognize on labels. Familiarize yourself with them, so the next time you’re at the grocery store, an alarm will go off in your head when you see added sugar in a product.
The types of added sugars you may find on labels are as follows, according to the American Heart Association:
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brown sugar
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Corn flavoring
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Corn syrup
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Concentrates fruit juice
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High fructose corn syrup
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Honey
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Stir in the sugar
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Malt sugar
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Molasses
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raw sugar
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Sugar
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Sugar molecules ending in “Os” (dextrose, fructose, glucose, lactose, maltose, sucrose)
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Syrup
The next time you go grocery shopping for the week, look for whole foods you can buy to lower your sugar intake.
“Focus on whole, unprocessed foods like fruits, vegetables, lean protein and whole grains,” Raine told Fox News Digital. “These foods have naturally occurring sugars that are released more slowly and provide additional nutrients.”
Before you head to the grocery store, it’s important to map out your diet ahead of time so you know what to look for when you’re at the store. Try to cook at home as much as possible so you know exactly what ingredients go into each dish.
If you want a touch of sweetness in a dish or drink, there are ways to satisfy that craving in a healthy way.
“If you want a sweeter taste, use natural sweeteners like honey or maple syrup in moderation,” Raine said. “Keep in mind that these also contain sugar, but they are less processed.”
Also, make sure your body is fully hydrated while trying this diet. If you want to keep track of how much water you’re consuming to make sure you’re getting enough, buy a water bottle with labels that indicate how much water you should drink at certain points throughout the day.
Even when you are not participating in vigorous activity, it is essential to keep your body hydrated. Raine noted that thirst can sometimes be mistaken for hunger or sugar cravings. So, make sure your body is fueled with water throughout the day.
To keep your body away from added sugars, make sure your fiber and protein intake is high.
“These nutrients help stabilize blood sugar levels and keep you feeling fuller longer, reducing cravings for sugary snacks,” Raine said.
Foods like eggs, nuts and fish are high in protein and can be included in your diet, says Healthline.
At the end of the day, a healthy lifestyle revolves around balance and what works best for you.
“It’s important to approach any dietary change with flexibility. Some people may experience withdrawal symptoms like headaches or irritability at first,” Raine said. “These usually go away after a few days. If you have underlying health conditions or problems, it is advisable to consult a healthcare professional or registered dietitian before making significant dietary changes.”
Original article source: Cut out processed sugar for 30 days (or more) and see these benefits provided by a registered dietitian
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