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What Happens to Your Body When You Stop Eating Sugar and Ways to Minimize Sugar Consumption in Your Diet

We've all heard the dreary statistics of global sugar consumption and how bad it impacts your body. Yet, you know more than a handful of people who consume sugary foods and drinks. We could be included. So why are we eating so much sugar? Well, first of all, it's everywhere. Sugar is the most popular food additive in processed foods, so you need to avoid them altogether to avoid sugar. Secondly, it's highly addictive. Whether we realize it or not, most of us are addicted to sugar. I would lie to say that stopping eating sugar is an easy task, but it can be done, and the rewards are many! Let's look at these things below that happen when you stop eating sugar.

You'll become sharper mentally

Are you familiar with that feeling after we consume a sugar bomb snack and feel sort of groggy and sleepy afterward? Yeah, that feeling sucks. It is because brain health is sabotaged when you're addicted to sugar and then act on your addiction. Stop eating sugar is said to increase mental productivity and improve cognition.

One study published in Nutritional Neuroscience explains how a high-fructose diet causes hippocampal insulin resistance while also exacerbating memory deficits. Another study published in Molecular Neurobiology found a link between sugar consumption and negative changes in the brain's frontal cortex - changes associated with additional cognitive problems. Stop eating sugar if you want to stay sharp and on top of things, especially as you age. Your mind will reward you in spades.

You'll have lasting energy

Added sugars are simple carbohydrates. This means they're digested fast and enter your bloodstream quickly, providing that familiar rush. But once that shot of sugar is metabolized, you're in for a crash. You may ride this energy roller coaster all day since added sugar hides in countless sneaky places, such as salad dressing and barbecue sauce. Foods high in protein and healthy fats instead, like almonds, supply you with a steadier stream of energy that lasts longer.

Your risk of diabetes decreases

Well, thanks, Ms. Obvious. But seriously, one of the primary causes of type 2 diabetes is overeating sugar. This means we have some amount of control over our diabetes risk. The majority of us can prevent this fatal disease if we make the bold choice to stop eating sugar.

Sugar increases our risk of becoming diabetic because high blood sugar levels are a large part of the diabetes equation. Overeating sugar spikes blood sugar levels. Over time, high blood sugar levels can cause insulin resistance, which wreaks havoc on your liver, pancreas, and other organs. While many factors contribute to diabetes, sugar is one of the key culprits.

You'll lose weight

Most sugar-laden foods are empty calories that you put into your body. Therefore, you'll get hungry again faster, leading to eating and putting more calories than needed into your body, contributing to weight gain. However, more robust mechanisms are at play when discussing sugar and weight gain. Sugar consumption wreaks havoc with the hormones responsible for maintaining a healthy weight and those supporting healthy weight loss.

Sugar also impacts the part of your brain that controls appetite. Overeating sugar makes your brain think it's still hungry when, in reality, there's no need to keep eating. What's more, sugar also causes changes in the brain, making it addicted to sugar and craving more and more sugar the more you eat. It's a highly vicious cycle. While everyone's weight loss journey is different, no matter who you are, you'll lose weight much easier when you stop eating sugar.

You'll feel brighter, lighter, and happier

Sure, eating your favorite desserts may make you feel better in the short term, but over the long haul, your mental health can take a beating. Sad news to us: donuts binge eaters, overeating sugar is proven to link to depression. The underlying chronic inflammation that happens when we eat a high-sugar diet negatively impacts our brain function - one of the reasons we get blue with too many sweets.

A study published in the American Journal of Clinical Nutrition found that women who ate sugary foods with a high glycemic index increased their risk for depression. Another study published in the journal Scientific Reports found that men who consumed more than 67 grams of sugar every day increased their risk for depression when compared to men who ate less than 40 grams each day. Just consider a small child after eating their Halloween or Easter stash. They often turn from little angels to pesky devils! If you want to eat to beat the blues, you'll want to stop eating sugar - especially if you're prone to depressive states.

You'll have glowing skin

A high-sugar diet has been linked to skin conditions like acne, pimples, rashes, and blemishes. A study published in Clinical, Cosmetic, and Investigative Dermatology shows how much more prone you are to acne and other skin conditions when you feed your body too many sugar-laden foods. Feeding your skin a sugar-free diet - one that's full of nutrient-dense whole foods and plenty of clean water will make your skin glow with youthful vigor.

You won't get sick as often

Sugar wreaks havoc on your immune system. Stop eating sugar supports your immune system to function in the way it was designed. The chronic inflammation linked to high sugar consumption lowers your immune response, making you more susceptible to colds and flu throughout the year.

When you stop eating sugar, you'll likely be far healthier and less likely to catch a cold or flu bug. One reason for this has to do with your white blood cells. For up to 5 hours after you've eaten a bunch of sugar, those cells are 50% less able to fight off harmful bacteria.

You'll age slower

Want to find the fountain of youth? Not on your sugar cabinet! This is especially true when it comes to your looks. Eat a nutrient-dense diet if you want to look younger than your age. Overeating sugar makes your skin wrinkle faster. The reason for this is glycation, which happens when sugar undermines the collagen and elastin production in your skin.

Inflammation is another factor that leads to premature aging, and sugar is a definite contributor to chronic inflammation. Reduce inflammation, stop eating sugar, and you might find the fountain of youth is no fantasyland.

You'll have better breath

Having bad breath is embarrassing. But hey, it's not the end of the world if you have one! Maybe you should try quitting sugar. Sugar causes the bacteria in your mouth that is responsible for bad breath. Considering this, your sweet tooth isn't so sweet - especially not for your honey. Cut back on sugar if you want more kisses and a better love life!

You'll have healthier teeth

A study published in International Scholarly Research Notices: Dentistry explains how sugar is linked to cavities and tooth decay. You'll want to do your best to stop eating sugar to preserve your teeth and prevent more significant problems like root canals. Always floss and brush your teeth at least twice a day. Your teeth will love you for it!

You'll give a boost to your sex life

Overeating sugar is detrimental to your sex life. When you cut back on sugar, your libido improves, as does your body's ability to get revved up for sex. For women, sugar disrupts the sexual hormonal balance. For men, overeating sugar can lead to erectile dysfunction and low libido due to the insulin spike that takes over after eating sugar. Let this be one of your motivating reasons for cutting sugar from your diet. Chances are, you'll have better sex and more of it!

You'll sleep better

Sugar disrupts your sleep - especially if you're prone to snacking on junk food around bedtime. Overeating sugar at this time can even cause night sweats. When you stop eating sugar, your hormones, including those responsible for healthy, restorative sleep, function better.

Stress hormones are the common culprits of poor-quality sleep. You'll want to remember this when you reach for that favorite sweet nibble. If it's high in sugar, it may increase your stress hormones and decrease your chances of restorative sleep.

So, is there a simple way or two we can slash added sugars from our diet? Good news, there are plenty! Here's how:

Cut back on sugary drinks

Your favorite sodas, energy drinks, and sweetened teas are high in sugar. Even those beverages you think are healthy might contain a hidden astounding amount of sugar that is bad for your health. Yes, fitness junkies, I'm talking about smoothies and fruit juices.

Unfortunately, your body doesn't recognize calories from drinks in the same way as those from foods. Calories from drinks are absorbed quickly, resulting in a rapid increase in your blood sugar level. You also don't feel as full drinking your favorite sweet iced tea as eating solid food, so people who consume lots of calories from drinks don't eat less to compensate.

Go with healthier beverage options that are naturally low in sugar, such as:

  • Water
  • Unsweetened sparkling water
  • Herbal teas
  • Black coffee

Substitute sugary desserts with healthier options

I love my tiramisu. But as good as that gooey melting-of-goodness tastes in my mouth, it doesn't provide much nutritional value. Most desserts are loaded with sugar, which causes blood sugar spikes that can leave you feeling tired and hungry and make you crave more sugar.

To satisfy your sweet tooth, try these healthier alternatives instead:

  • Fresh fruits
  • Greek yogurt with cinnamon or fruit
  • Dark chocolate (70% cocoa or higher)
  • Baked/grilled fruits with cream

Avoid putting too many sauces in everything that you eat

Sauces like ketchup, barbecue sauce, spaghetti sauce, and sweet chili sauce are commonplace in most kitchens. However, most of us must be aware of their sugar content. Look for condiments and sauces with the "no added sugar" label to cut back on the hidden sugars in these products. Other options for seasoning your food naturally low in added sugars include herbs and spices, chili, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice.

Eat full-fat foods

Low-fat varieties of your favorite foods - peanut butter, yogurt, and salad dressing - are everywhere. If you've been told that fat is bad, it may feel natural to reach for these alternatives rather than the full-fat versions - especially when you're trying to lose weight. However, the unsettling truth is that they usually contain more sugar and sometimes more calories than their full-fat counterparts.

When cutting your sugar intake, choosing full-fat foods is often better. But make sure to read the list of ingredients so you can make a better choice.

Eat whole foods

Whole foods are foods that haven't been processed or refined. They are also free of additives and other artificial substances. Foods such as whole fruits, legumes, whole grains, vegetables, and meat on the bone fall into the whole foods category.

At the other end of the spectrum are ultra-processed foods. These are prepared foods that contain salt, sugar, fat, and additives in combinations engineered to taste amazing - making it hard to moderate your intake of these foods. Examples of ultra-processed foods are soft drinks, sugary cereals, chips, and fast food.

Try to cook from scratch when possible so you can avoid added sugars. You don't have to cook elaborate meals. Simple preparations like marinated meats and roasted vegetables will give you delicious results.

Be careful with "healthy" processed snack foods

We've seen an increasing marketing attempt to throw out words like "wholesome" and "natural" to persuade us to eat healthier and substitute regular unhealthy snacks with healthier ones. All these snacks seem healthy at first glance, but surprisingly, your favorite granola bars can contain just as much sugar as chocolate and candy bars. Dried fruit is a great example. It's full of fiber, nutrients, and antioxidants. However, it also contains concentrated amounts of natural sugar (and some versions may be "candied" with additional added sugar), so you should moderate your intake to avoid overdoing it.

Some healthy low-sugar snack ideas:

  • Nuts and seeds
  • No sugar-added jerky
  • Hard-boiled eggs
  • Fresh fruits

The rule of thumb always in changing your habit is to do it gradually. Try giving up sugar for 2 weeks to see just how much better you feel and how much better you look. When you see positive results from short-term changes, you'll be motivated to make the long-term changes necessary for real transformation. Know that breaking the sugar habit is far from simple. When you decide to stop eating sugar, it won't be easy. But remember that it will be worth it.

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