Brenda Khan
Refined sugar is a type of added sugar, which is the kind that we should be cautious about consuming in excess. Added sugars are those that are added to foods during processing, production, or cooking. They contribute calories while providing few nutrients, making them unnecessary and harmful in excess. Cutting out refined sugar from your diet can bring about several health benefits, including improved mood, skin health, dental hygiene, cognitive function, and athletic performance. Studies have also shown that reducing added sugar intake can lower your risk of developing cardiovascular disease, type 2 diabetes, liver disease, and certain cancers.
| Characteristics | Values |
|---|---|
| Weight loss | Cutting out refined sugar can help with weight loss |
| Lower cholesterol | Lowering cholesterol numbers, including triglycerides, a type of fat in the blood |
| Dental hygiene | Lowering the risk of cavities and tooth decay |
| Lower risk of diabetes | Reducing the risk of insulin resistance and type 2 diabetes |
| Lower risk of heart disease | Lowering the risk of heart disease by reducing blood pressure, cholesterol, and triglycerides |
| Lower risk of liver disease | Reducing the risk of NAFLD (Non-Alcoholic Fatty Liver Disease) |
| Better skin health | Slowing down skin aging and improving skin health |
| Better sleep | Improving sleep quality |
| Improved mood | Lowering the risk of depression and improving mood |
| Improved memory | Keeping memory sharp |
| Better athletic performance | Boosting athletic endurance |
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What You'll Learn
You may lose weight
Refined sugar is often added to processed or prepared foods and drinks, contributing to excess calories and weight gain. When you cut out refined sugar, you may lose weight due to the following reasons:
Reduced calorie intake
Refined sugars are considered "empty calories" as they provide energy with little to no nutritional value. These added sugars can make up almost a quarter of our daily calorie intake, leading to weight gain over time. By cutting out refined sugar, you can lower your overall calorie consumption and promote weight loss.
Lower visceral fat
Excessive intake of added sugars, especially refined sugars, has been linked to increased visceral fat, or belly fat. This type of fat accumulates around the abdominal organs and is associated with a higher risk of diabetes and heart disease. Reducing refined sugar can help decrease visceral fat accumulation and lower your risk of obesity-related health issues.
Improved dietary choices
When you eliminate refined sugar, you tend to make healthier dietary choices. Whole foods, such as fruits, vegetables, seeds, and nuts, become more appealing as they provide natural sugars along with essential nutrients like fiber, vitamins, and minerals. These foods also help you feel fuller sooner, reducing your overall calorie intake and promoting weight loss.
Reduced sugar cravings
Sugar has been shown to affect the brain's chemistry, impacting mood and cravings. By cutting out refined sugar, you can reduce sugar cravings and break the cycle of overconsumption. This helps regulate your appetite and makes it easier to maintain a calorie deficit, which is crucial for weight loss.
Improved blood sugar control
Diets high in refined sugar can lead to insulin resistance, causing elevated blood sugar levels and an increased risk of type 2 diabetes. When you cut out refined sugar, you improve your body's ability to regulate blood sugar, reducing the risk of diabetes and its associated weight gain.
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Your skin may improve
Cutting down on refined sugar can have a positive impact on your skin health and appearance. Firstly, a diet high in refined sugar can lead to an increase in AGEs (advanced glycation end products), which are associated with accelerated skin ageing. AGEs can contribute to wrinkles and a loss of elasticity in the skin. By reducing your refined sugar intake, you may be able to slow down the ageing effects of AGEs and promote healthier, younger-looking skin.
Secondly, refined sugar is associated with increased inflammation in the body, which can have a negative impact on the skin. Studies have found a link between the consumption of sugar-sweetened beverages and elevated levels of C-reactive protein, a marker of inflammation. By reducing your refined sugar intake, you may be able to lower inflammation in the body, which can have a positive effect on your skin, reducing redness, swelling, and other skin issues related to inflammation.
Additionally, refined sugar is often referred to as "empty calories" because it provides calories without any meaningful amounts of vitamins, minerals, or dietary fibre. By cutting out refined sugar, you create an opportunity to replace those empty calories with nutrient-dense whole foods, fruits, and vegetables. These foods provide essential nutrients that can support skin health and promote a healthy, glowing complexion. For example, mangoes are rich in vitamin C, which is important for skin health, and other fruits and vegetables provide antioxidants that can help protect the skin from damage caused by free radicals.
Furthermore, refined sugar can affect blood sugar stability, leading to spikes and crashes in energy levels. This can impact the skin by promoting the release of insulin and other hormones that can affect skin health. By reducing refined sugar intake, you may be able to stabilise blood sugar levels, which can have a positive impact on skin health and appearance, reducing the occurrence of skin issues related to hormonal imbalances.
Finally, refined sugar can negatively affect sleep quality, which can have a knock-on effect on skin health. High sugar consumption can overstimulate the brain, making it difficult to fall asleep, and it can also cause blood sugar crashes during the night, disrupting sleep. By cutting down on refined sugar, you may improve your sleep quality, which is essential for skin repair and regeneration. A well-rested body can promote healthier, more radiant skin.
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You could sleep better
Cutting down on refined sugar can have a positive impact on your sleep quality. Firstly, sugar can overstimulate the brain, making it more difficult to fall asleep. It can also cause blood sugar crashes during sleep, which can wake you up as you may feel thirsty, hungry, or need to use the bathroom.
Studies have found a link between the consumption of sugar-sweetened beverages and shorter sleep duration. Therefore, reducing your intake of added sugar may improve your sleep, giving you more productive hours during the day.
Sugar-sweetened beverages, such as soda, fruit juice, milkshakes, and energy drinks, contain rapidly absorbable sugars, which can lead to insulin resistance. Insulin resistance occurs when the pancreas releases large amounts of insulin to manage the excess glucose in the bloodstream. This can increase the risk of prediabetes and type 2 diabetes.
To improve your sleep quality, it is recommended to reduce your consumption of sugar-sweetened drinks and opt for water or unsweetened beverages instead. Additionally, you can try herbal teas or make your own infused water with hot or cold water and a slice of lemon or ginger.
It is important to note that natural sugars found in fruits, vegetables, and dairy products are considered healthy and can be consumed as part of a balanced diet. These foods provide sweetness and flavor while also offering important vitamins, minerals, and other nutrients.
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Your risk of heart disease decreases
Refined sugar, found in processed or prepared foods and drinks, is a key contributor to weight gain. When you cut out refined sugar, you lower your calorie intake and may lose weight. This can have a direct impact on your risk of heart disease.
Firstly, excess weight can lead to high cholesterol, including high levels of triglycerides, a type of fat in the blood. High triglycerides are a risk factor for heart disease. By cutting out refined sugar, you can lower your triglyceride levels and reduce your risk of heart disease.
Secondly, refined sugar is associated with high blood pressure. A high-sugar diet can cause an increase in blood pressure, which is another risk factor for cardiovascular issues, including heart disease and stroke. Lowering your sugar intake can help to keep your blood pressure within a healthy range, thereby reducing your risk of heart-related health problems.
Thirdly, refined sugar contributes to insulin resistance, which is linked to prediabetes and type 2 diabetes. Studies have shown that people who frequently consume sugar-sweetened beverages have an increased risk of developing type 2 diabetes. By reducing your sugar intake, you can improve insulin sensitivity, lower your blood sugar levels, and decrease your risk of diabetes. As diabetes is a risk factor for heart disease, this can further reduce your chances of developing heart-related complications.
Finally, a diet high in refined sugar can lead to the production of advanced glycation end products (AGEs), which are associated with accelerated skin ageing. By cutting out refined sugar, you may be able to slow down the ageing process and reduce your risk of age-related health issues, including heart disease.
Overall, cutting out refined sugar can have a positive impact on your risk of heart disease by helping to maintain healthy weight, cholesterol, blood pressure, insulin sensitivity, and overall ageing.
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You'll be less likely to get cavities
Refined sugar is often added to processed or prepared foods and drinks. These added sugars are sometimes referred to as 'empty calories' because they contribute calories while providing few nutrients.
Sugar is the primary food source for the bacteria that grow in your mouth and cause tooth decay, which can lead to cavities and more serious infections. When bacteria in the mouth break down sugar, they produce acid that may damage your teeth. This acid causes dental cavities.
Cutting down on sugar can help prevent cavities and tooth decay. This can be achieved by reducing the amount of sugar you add to your tea or coffee, swapping sugary drinks for water, sugar-free or no-added-sugar options, and opting for whole foods like fresh fruits, vegetables, seeds and nuts.
Sugar-sweetened beverages have also been linked to insulin resistance, which can lead to prediabetes and type 2 diabetes. Reducing added sugar intake can improve insulin sensitivity and decrease your risk of developing these conditions.
In addition to the benefits for dental health, cutting down on sugar can also improve skin health, sleep quality, mood, cognitive function and athletic performance.
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Frequently asked questions
Benefits of cutting out refined sugar include improved skin health, dental hygiene, cognitive function, and athletic performance. Diets high in refined sugar are associated with obesity and an increased risk of developing autoimmune disorders, heart disease, and more than a dozen different cancers.
The recommended daily amount of added sugar is less than 10% of the energy you get from food and drink each day. That's about 30g a day for anyone aged 11 and older. Men should consume no more than 36g (9 teaspoons) and women no more than 25g (6 teaspoons) according to the American Heart Association.
Some ways to cut down on sugar include:
- Drinking water instead of sugary drinks
- Opting for unsweetened beverages
- Choosing lower-sugar cereals or those with no added sugar
- Adding fruit to sweeten foods instead of sugar
- Reading nutrition labels to understand sugar content
