Dante Carrillo
Reducing sugar intake can have several benefits for your health. Natural sugars, like glucose in bread, fructose in fruit and lactose in milk, occur naturally and provide energy and flavour. However, it is the added sugars in food and drinks that are the main concern. These are introduced during processing, cooking, or at the table and contribute to excessive calories without offering any nutritional benefits. Reducing these added sugars in your diet can improve your mood, skin health, dental hygiene, cognitive function, and even athletic performance. It can also reduce your risk of developing chronic diseases, such as Alzheimer's, heart disease, and type 2 diabetes, as well as helping with weight loss and improving sleep quality.
Reducing Sugar in Your Diet
| Characteristics | Values |
|---|---|
| Improved mood | |
| Improved skin health | Reduction in AGEs (advanced glycation end products) |
| Improved dental hygiene | Less tooth decay |
| Improved cognitive function | |
| Improved athletic performance | |
| Improved sleep quality | |
| Improved liver health | |
| Weight loss | Reduced body fat percentage |
| Lower cholesterol | Lower triglycerides |
| Reduced risk of chronic diseases | Lower risk of heart disease, stroke, diabetes, Alzheimer's disease |
| Reduced risk of tooth decay | |
| Reduced inflammation | |
| Steady energy | |
| Reduced risk of blood sugar spikes |
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What You'll Learn
You may lose weight
Cutting down on sugar can help you lose weight. This is because added sugars, such as table sugar, honey, and syrups, contribute calories while providing few nutrients. When you consume too many calories, you gain weight. Therefore, reducing your intake of added sugars can help you lower your calorie intake and body weight.
Sugar is often added to foods and beverages during processing, production, or cooking. These added sugars can be found in soda, cookies, cakes, pastries, and other prepackaged foods. By skipping these prepackaged foods and opting for whole foods like fresh fruits, vegetables, seeds, and nuts, you can reduce your sugar intake and lower the number of empty calories you consume.
Drinks can be a significant source of added sugar, with nearly a quarter of the added sugar in our diets coming from sugary drinks. A single 12-ounce can of soda can contain about 9 teaspoons of sugar, which is close to the recommended daily limit. Replacing these sugary drinks with water, unsweetened iced tea, or other unsweetened beverages can help you reduce your sugar intake and lower your calorie consumption, contributing to weight loss.
In addition to reducing added sugars, it's important to be mindful of your total calorie intake. Even natural sugars, such as those found in fruit, dairy, and some vegetables, contribute to your overall calorie intake. While these natural sugars are packaged with other nutrients like fiber, vitamins, and minerals, they can still contribute to weight gain if consumed in excess. Therefore, it's important to practice portion control and maintain a well-balanced meal plan while reducing your intake of added sugars.
Finally, it's worth noting that individual results may vary, and other factors, such as genetics, metabolism, and overall diet and lifestyle, also play a role in weight loss. However, reducing added sugars is a positive step towards a healthier diet and may contribute to weight loss when combined with other healthy habits.
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Your skin may improve
Reducing your sugar intake can have a positive impact on your skin. This is because an excessive intake of added sugar increases your risk of chronic disease and can cause body-wide inflammation, which has been linked to nearly every major disease of lifestyle and aging, including arthritis, G.I. disorders, and metabolic syndrome.
Sugar can also increase sebum (oil) production, and acne can be the result of excess sebum. By cutting back on added sugar, you may be able to reduce existing inflammation and prevent new inflammation, thereby improving your skin health and reducing acne.
In addition, a decrease in sugar intake may slow the aging effects that AGEs have on the skin, especially when your diet includes lots of fruits and vegetables, which are beneficial for skin health. This is because consuming less sugar reduces the production of harmful molecules known as AGEs, which are associated with premature aging and chronic conditions such as Alzheimer's disease.
You may begin to notice improvements in your skin within days of reducing your sugar intake. For example, one individual who reduced their sugar intake reported that their breakout around the lips had diminished significantly, and their bumps and scars were less visible.
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You may sleep better
Sugar can have a significant impact on sleep quality. Reducing your sugar intake can improve your sleep in several ways. Firstly, consuming less sugar prevents the overstimulation of the brain, making it easier to fall asleep. Sugar can cause an increase in energy levels and alertness, which can make it challenging to wind down and prepare for sleep. By reducing sugar intake, you can promote a calmer state of mind and improve your sleep onset.
Secondly, lowering your sugar consumption helps stabilise blood sugar levels, reducing the risk of blood sugar crashes during the night. When blood sugar levels drop too low, it can cause you to wake up feeling hungry, thirsty, or needing to use the bathroom. By maintaining stable blood sugar levels, you decrease the chances of these interruptions to your sleep.
Additionally, a decrease in sugar intake can lead to improved mood and energy regulation during the day. This can contribute to a more restful night's sleep. When your body and mind are in a calmer state throughout the day, it becomes easier to transition into a relaxed state at night, promoting better sleep quality.
The impact of reduced sugar intake on sleep may be particularly noticeable for individuals with high sugar consumption. The effects of sugar on sleep can be more pronounced when excessive amounts are consumed. By cutting down on sugar, you may find yourself falling asleep more easily and experiencing a deeper, more restorative sleep.
It is important to note that the relationship between sugar and sleep is complex, and individual differences may play a role. While reducing sugar intake can improve sleep for some, it is always advisable to consult with a healthcare professional or registered dietitian for personalised advice regarding your diet and sleep habits.
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You could reduce your risk of chronic diseases
Excessive added sugar intake is associated with an increased risk of chronic diseases, including heart disease, stroke, diabetes, and liver disease. Therefore, reducing added sugars in your diet is a smart move for improving your health and potentially reducing your risk of these chronic diseases.
Added sugars are sugars, syrups, or nectars introduced during food processing, cooking, or at the table. They contribute excess calories to your diet without providing essential nutrients. This can lead to weight gain, high cholesterol, and increased inflammation, all of which are risk factors for various chronic diseases.
How to reduce added sugar intake:
- Swap sugary drinks with water, unsweetened tea, or low-fat milk.
- Reduce sugar in tea or coffee gradually until you can cut it out.
- Choose lower-sugar cereals or those with no added sugar, such as porridge oats.
- Opt for wholemeal or granary bread instead of white bread.
- Select whole foods like fresh fruits, vegetables, seeds, and nuts instead of prepackaged foods.
- Read nutrition labels and choose products with lower amounts of added sugars.
- When baking, reduce the sugar in the recipe by one-third to one-half, and enhance flavour with extracts or spices.
By making these simple changes, you can reduce your added sugar intake and potentially lower your risk of chronic diseases. Remember, even a slight reduction in added sugar is a step towards a healthier diet and a lower risk of chronic health issues.
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You may have more stable energy levels
When you reduce your sugar intake, you may experience more stable energy levels throughout the day. This is because added sugars, such as table sugar, honey and syrups, provide a quick burst of energy, followed by a crash. On the other hand, natural sugars found in fruits, vegetables, and dairy products are released more slowly into the bloodstream, providing a more consistent source of energy.
Whole foods such as fruits, vegetables, seeds, and nuts are a great way to get natural sugars. These foods also contain fibre, which helps to slow the absorption of sugar, making it easier for the body to handle. For example, a mango contains natural sugar as well as fibre, ensuring that your body absorbs the sugar slowly and helping to minimise blood sugar spikes.
Additionally, reducing added sugars can help lower the production of harmful molecules known as AGEs, which are associated with premature ageing and chronic conditions. By cutting down on added sugars, you can prevent blood sugar crashes that can leave you feeling tired and irritable.
It is important to note that not all sugar is bad for you. Natural sugars provide energy and sweetness, encouraging us to consume important vitamins, minerals, and other nutrients. However, it is recommended that added sugars make up less than 10% of a healthy daily diet. This equates to about 11 teaspoons or 30-38 grams per day for anyone aged 11 and older.
To stabilise your energy levels, consider swapping sugary drinks for water or sugar-free alternatives. Gradually reduce the amount of sugar you add to tea or coffee until you can cut it out altogether. When it comes to snacks, opt for fresh or tinned fruit, unsalted nuts, plain popcorn, or rice cakes. These choices will provide your body with a steady source of energy and help you avoid the energy spikes and crashes associated with added sugars.
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Frequently asked questions
Reducing sugar intake can improve your mood, skin health, dental hygiene, cognitive function, and even athletic performance. It can also help you avoid serious illnesses such as diabetes, heart disease, high blood pressure, and liver disease.
According to the NHS, added sugars should not make up more than 5% of your daily energy intake. This is approximately 30g or about 7 teaspoons of sugar per day for anyone aged 11 and older. Other sources recommend less than 10% of your daily energy intake from added sugars, which is about 11 teaspoons or 38-39 grams for men and 25 grams for women.
You can reduce your sugar intake by making small changes such as swapping sugary drinks for water or unsweetened tea, reducing sugar in your tea or coffee, choosing lower-sugar cereals or porridge oats, and adding fruit to your cereal instead of sugar. You can also cut down on sugar by choosing whole foods like fresh fruits, vegetables, seeds, and nuts, and reading nutrition labels to choose products with lower amounts of added sugars.
Added sugars are sugars, syrups, or nectars that are added to foods and beverages during processing, production, cooking, or personally by the consumer. Examples include table sugar, honey, maple syrup, and corn syrup.
Healthier snack options include fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers with lower-fat cheese, or lower-sugar yogurts. You can also try having smaller portions of sugary snacks, such as having one biscuit instead of two.
