Leena Watts
Sugar is added to three-quarters of all prepackaged foods and drinks, and it can be hard to keep track of how much we're consuming. Excess sugar is associated with several health risks, including obesity, type 2 diabetes, heart disease, and tooth decay. Reducing or eliminating added sugar from your diet can have numerous benefits, including weight loss, improved dental health, better skin, and a reduced risk of chronic disease. However, it's important to note that not all sugar is bad, and natural sugars in fruits, vegetables, and dairy provide essential nutrients and energy. A balanced diet that limits added sugars and includes nutrient-rich whole foods is generally recommended for optimal health.
Characteristics of taking sugar out of your diet
| Characteristics | Values |
|---|---|
| Weight Management | Decreases obesity risk and aids in weight loss |
| Oral Health | Prevents cavities and tooth decay |
| Heart Health | Decreases the risk of heart disease |
| Skin Health | Improved skin health |
| Liver Health | Improved liver health |
| Memory | Helps keep memory sharp |
| Energy | May cause lower energy levels |
| Cholesterol | Lowers cholesterol |
| Diabetes | Decreases diabetes risk |
| Depression | Decreases the risk of depression |
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Weight management
Sugar is added to many foods during processing, production or cooking, and these added sugars contribute calories while providing few nutrients. This means that eating the same foods without added sugars will decrease your total caloric intake, which could make it easier to lose weight and keep it off.
The NHS recommends that added sugars should make up less than 5% of the energy you get from food and drink each day. That's about 30g a day for anyone aged 11 and older. Other sources suggest a limit of 10% of your daily calories from added sugars, which is about 11 teaspoons if you eat 1,800 calories a day.
One way to cut down on sugar is to reduce the amount you add to prepared meals, baked goods and beverages. You can also try swapping sugary drinks for water, sugar-free or no-added-sugar drinks, or lower-fat milk. Fruit juice can be high in sugar, so your daily intake should be no more than 150ml.
Sugar is also found naturally in fruits, vegetables, milk and some grains. Natural sugars are packaged with other nutrients like fibre, vitamins and minerals, so they are considered important components of a healthy diet. However, even natural sugars can contribute to weight gain if consumed in excess.
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Oral health
Sugar is well-known for being bad for oral health. Tooth decay is a common issue that arises from consuming sugar. When we eat sugar, the bacteria in our mouths break it down, producing acid as a result. This acid destroys the tooth enamel, leading to tooth decay over time. Certain types of harmful bacteria feed on the sugars present in ice cream, candies, cookies, and other sugary foods, creating tooth-enamel-destroying acids.
To reduce the risk of tooth decay, it is recommended to limit the consumption of sugary foods and drinks to mealtimes only, reducing the time your mouth is at risk. It is also suggested to avoid sipping on sugary drinks throughout the day and to use a straw when consuming such beverages to limit the exposure of teeth to sugar and acid. Additionally, maintaining good oral hygiene practices, such as brushing and flossing promptly after consuming sugary substances, is crucial for oral health.
While sugar itself is not the direct cause of tooth decay, the consequential events that occur after consuming sugar lead to damage. The oral bacteria in the mouth feed on sugar and produce acid waste, disrupting the pH balance and leading to issues such as bad breath, tooth decay, and gum diseases like gingivitis and periodontal disease. Sugar binds to plaque bacteria on the teeth, and as the amount of sugar consumed increases, it becomes more challenging to clean the plaque away.
To maintain optimal oral health, it is essential to achieve a healthy balance of oral bacteria, which can be done by reducing sugar intake. While completely cutting out sugar may not be realistic for everyone, less frequent consumption can significantly reduce the damage to teeth. A balanced diet that includes whole grains, fresh fruits, vegetables, and dairy products is recommended to promote oral health and reduce the risk of tooth decay.
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Skin and liver health
Sugar is linked to skin and liver health in several ways. Excess sugar consumption can lead to skin ageing and inflammatory acne, while the liver metabolises sugar and plays a role in processing nutrients.
Skin Health
Sugar has been linked to skin ageing and acne. A high-sugar diet may lead to the production of advanced glycation end products (AGEs), which are associated with an acceleration in the skin's ageing process. Sugar also activates inflammation and binds to collagen, making the skin stiff and contributing to inflammatory acne. Studies have shown that people who overconsume added sugar are at a greater risk of developing acne and other skin issues, independent of other risk factors like weight.
Cutting back on added sugar may help slow down the skin's ageing process and reduce acne breakouts. This is because a decrease in sugar intake can lead to lower inflammation levels and a reduction in the production of AGEs. Additionally, choosing natural sugars found in fruits and vegetables can provide nutrients like fibre, vitamins, and minerals, which are beneficial for skin health.
Liver Health
The liver is responsible for processing and storing nutrients, including sugar. When we consume sugar, our bodies break it down into glucose, which can be used for energy or stored for later. However, excess glucose in the blood is turned into fat cells, which can build up in the liver and lead to non-alcoholic fatty liver disease (NAFLD). This condition can cause inflammation and increase the risk of liver cancer.
Reducing sugar intake can help prevent fatty liver disease and lower the risk of liver cancer. By eating a balanced diet with plenty of fruits and vegetables and exercising regularly, it is possible to repair and reverse any damage done to the liver by excessive sugar consumption.
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Heart health
Sugar is a powerful substance that can have a serious impact on heart health. While natural sugars found in fruits and vegetables are not linked to heart disease, added sugars are. These are sugars that are added to food or created when food is processed. They provide calories but no other nutritional value, also known as "empty calories".
A high-sugar diet has been associated with higher blood pressure, a significant risk factor for heart disease and stroke. Regularly consuming large amounts of sugar can lead to insulin resistance, which is associated with an increased risk of heart disease. Added sugar is broken down quickly by the body, causing a spike in blood sugar. This, in turn, causes the body to release the fat storage hormone insulin. The more insulin released, the greater the risk of obesity and cardiovascular disease.
In a 2014 study published in JAMA Internal Medicine, Dr. Hu and colleagues found that people who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared to those who consumed 8% of their calories as added sugar. Sugar-sweetened beverages such as sodas, energy drinks, and sports drinks are the biggest sources of added sugar in the average American's diet. Other important sources include cookies, cakes, pastries, and similar treats; fruit drinks; ice cream; candy; and ready-to-eat cereals.
Cutting back on sugar can be challenging, but it is not impossible. The American Heart Association recommends no more than 100 calories (about 6 teaspoons) of added sugar per day for females and 150 calories (about 9 teaspoons) per day for males. To reduce sugar intake, one can try natural sweeteners instead of added sugar. For example, stir fruit into plain yogurt instead of buying flavoured yogurt, or add berries to oatmeal instead of brown sugar. It is also important to read nutrition labels and be aware of sugar aliases, as added sugar goes by many names.
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Energy levels
Cutting down on sugar can have a positive impact on your energy levels. Sugar is linked to reduced energy levels and alertness during the day. It is also associated with an increased risk of type 2 diabetes, insulin resistance, and weight gain.
When you cut down on sugar, you may experience more stable energy levels throughout the day. This is because you are no longer relying on the quick energy boost that sugar provides, followed by an energy crash. Instead, your body will start using other sources of energy, such as fat, which provides a more consistent and steady release of energy.
Additionally, cutting out sugar can improve your sleep quality. Studies have linked the consumption of sugar-sweetened beverages to shorter sleep duration. So, by reducing your sugar intake, you may find that you sleep better and feel more energised during the day.
It is important to note that the impact of sugar on energy levels can vary from person to person. Some people may experience a decrease in energy levels when they first cut down on sugar, as their body adjusts to the change. This is sometimes referred to as a "sugar detox" period. However, in the long term, reducing sugar intake is likely to lead to increased and more stable energy levels.
To maintain energy levels while reducing sugar intake, it is important to focus on nutrient-dense whole foods. Complex carbohydrates, such as whole grains, fruits, and vegetables, can help sustain energy levels. Natural sugars, such as those found in fruits and dairy products, are also a good option. Adding protein to your meals can also help you avoid energy crashes and manage cravings.
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Frequently asked questions
Benefits of cutting out sugar include weight management, blood sugar regulation, improved oral health, and lower cholesterol.
Sugar is found in many processed foods and drinks, including sweets, cakes, biscuits, chocolate, sweetened juices, milkshakes, cordials, and fizzy drinks. It is also added to baked goods, sauces, and dressings.
To reduce your sugar intake, read nutrition labels, limit sugary drinks, and opt for whole foods such as fruits, vegetables, seeds, and nuts.
