7 Health Benefits Of Cutting Out Sugar in Health And Fitness

Making the decision to consume less added sugar is not straightforward. As a result, it may be found in even purportedly “healthy” foods and beverages. A little sweetness is OK even if sugar isn’t thought to be a particularly healthy food.

It’s important to keep in mind that these recommendations don’t include naturally occurring sugars present in full meals like fruit or milk. Whole-meal sugars take longer for your body to absorb and metabolize.

Eating too much sugar, whether it is added or natural, may be harmful to your health. The risk of developing diabetes, obesity, heart disease, liver disease, and other ailments, however, may rise if you consume a lot of added sugar.

Benefits of Cutting Out Sugar

Reducing your intake of added sugar may help you lose weight and more. Here are seven benefits of cutting less on sugar.

Helps regulate your blood sugar

Helps regulate your blood sugar


In order for your body to properly digest blood sugar, your pancreas secretes the hormone insulin. Think of insulin as the key that opens the cell door so the sugar may enter. But when a lot of sugar is absorbed at once, the pancreas creates a lot of insulin to try to keep up. If this happens often enough, you might eventually develop insulin resistance, which happens when your cells gradually stop responding to insulin and your blood sugar levels increase.

Type 2 diabetes and prediabetes may ultimately be brought on by insulin resistance. Numerous studies have shown that those who often consume beverages with added sugar have a higher chance of developing type 2 diabetes.

Increased insulin sensitivity may benefit from a nutritious diet, frequent exercise, and a reduction in added sugar consumption. When your cells are more sensitive to blood sugar, you need less insulin to absorb it. As a consequence, your blood sugar levels may be controlled, decreasing your risk of getting diabetes.

aids in managing weight

As long as your sugar intake is within the daily requirements, adding more won’t likely result in weight gain. But several studies show that diets high in added sugar are related to obesity and being overweight.

Particularly high-added-sugar diets are linked to abdominal fat. Visceral fat, sometimes referred to as belly fat, surrounds your abdominal organs. It is linked to chronic diseases including diabetes and heart disease.

For your long-term health, it is important to limit meals and drinks that are sweetened with sugar. Make careful to choose items that don’t have any added sugar, such as sparkling water, fruits, and vegetables. By doing this, you may control your weight and reduce belly fat.

increases oral health

A sweet tooth might cause issues if you’re not careful about brushing the sugar from your teeth. The bacteria in your mouth have the ability to gradually break down sugar and produce an acid. This acid gradually erodes the surface of your teeth, causing cavities. Since gum disease results in infected or irritated gums, an overpopulation of microorganisms may also cause it.

In order to reduce your risk of developing cavities, the WHO recommends limiting your daily consumption of added sugar to less than 10% of your total calorie intake.

Regardless of how much sugar you eat, you should practice good oral hygiene by using fluoride toothpaste twice a day, flossing often, and seeing the dentist at least once a year.

lowers the chance of developing liver disease

Increased intake of added sugar is linked to non-alcoholic fatty liver disease (NAFLD), according to research. There is no connection between drinking, exposure to heavy metals, or viral infections and this specific kind of liver disease.

The extra sugar, fructose, is broken down by your liver. However, additional fructose that gets into the liver, particularly from beverages with added sugar, is turned into fat. NAFLD is the end consequence of too much fat being stored in the liver.

However, cutting down on added sugar may help to reduce your risk of liver disease.

promotes heart health

There is a connection between added sugars and heart disease that is both indirect and direct. Blood fat called triglycerides is associated with high levels in diets where added sugars make up more than 20% of total calories. If your triglycerides are high, your risk of heart disease may rise.

In one research, daily added sugar intake was linked to the risk of heart disease during a 15-year period in more than 11,000 people. Participants who consumed 25% or more of their daily calories from sugar had a more than twofold greater risk of dying from heart disease compared to those who consumed less than 10% of their daily calories from added sugar. It was shown that this was probable regardless of age, sex, race or ethnicity, or level of physical exercise.

Even if you are at a healthy weight, cutting down on added sugar will help maintain your blood pressure, cholesterol, and triglycerides at healthy levels. It may also lessen your risk of acquiring heart disease.

might reduce acne and enhance skin health

Your skin’s health may also improve if you consume less sugar. When you ingest too much sugar, your body generates more insulin and compounds that resemble insulin. Your body may produce more androgen hormones (like testosterone) and sebum (an oily substance) as a consequence of these hormones, and both of these substances may result in acne.

Your skin could seem younger if you cut down on added sugar. As you approach your early adult years, the collagen and elastic proteins in your skin start to progressively disintegrate, leading to wrinkles, sagging, and creases. More elements that interact with the collagen and elastic fibers in your skin than sugar are likely to be found in foods that are grilled, fried, or roasted.

Cutting less on added sugar won’t get rid of wrinkles, but it may slow down skin aging. Consuming herbs and spices like oregano, ginger, garlic, and cloves may help prevent wrinkles from forming.

may lessen the chance of depression

The way our brains function may be impacted by our nutrition, which might then have an impact on how we feel. For instance, eating a healthy diet that emphasizes fish, whole grains, nuts, and fresh fruits and vegetables (i.e., the Mediterranean diet) is associated with a lower incidence of depressive symptoms.

According to various studies, drinking sugary beverages may also raise your risk of getting sadness and depressed symptoms. This may be because consuming too much sugar makes your brain produce feel-good chemicals like endorphins and dopamine, which may lead to addiction. Your mood may be impacted over time by this.

However, some studies have not shown a link between sugar intake and the incidence of depression. More research is needed to fully understand how sugar may affect your mood.

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