Have you ever wondered why processed sugar consumption is bad for you? Quitting sugar has a lot of benefits. Let’s face it, very few people go for a day without consuming sugar.
Most Americans live with a motto that “a little bit of sugar makes everything taste better.” It is not just found in tea that you consume, it also found in processed foods and soft drinks.
However, not all of it is bad. For instance, sugar from milk products (lactose) is healthy. In addition to that, sugar from some fruit products (fructose) is also healthy. In other words, it can only be healthy when it is consumed in its natural form and moderate amounts.
Unfortunately, most sugar that we consume is unhealthy, artificial, and slowly killing us. Although it helps to make your food sweet, the negative effects that it has on your body is more than the sweetness that you enjoy.
Currently, the United States ranks number one as being the country with the highest average daily sugar intake person.
The American sugar consumption has significantly increased from 37g per day in the 1970s to a record high of 126g per day in 2018.
This is by far what the World Health Organization recommends, which is less than 25g per adult.
How sugar is ruining your health?
1. It increases the risk of obesity and heart disease
Various studies that have been conducted by reputable institutions have linked high consumption of sugar to obesity and heart disease. The number of people suffering from obesity in the United States is alarming.
It is now the leading cause of preventative death. Too much of it also harms your heart. It not only adds extra calories to your body without nutrients but it also triggers fat accumulation.
Quitting sugar can benefit your health. Consuming too much of it triggers the formation of triglycerides, which harms your heart health.
2. It causes insulin resistance
When you consume it, your blood sugar level will start to rise. This, in turn, triggers your body to produce insulin to help carry glucose from the blood to the cells. However, this process only works well if you are consuming healthy sugar levels.
If you consume highly processed sugar, then things get complicated. It will force your body to pump tons of insulin to keep up with high glucose levels in the blood, and with time, your cells will become insulin resistant.
This can lead to serious complications like type 2 diabetes, heart disease, and metabolic syndrome.
3. It causes weight gain
Unlike foods such as vegetables and fruits that provide plenty of minerals, vitamins, and fiber, simple sugar has empty calories. This is because it does not add any value to your body. Various scientific research has revealed that too much can result in weight gain.
A recent study revealed that children who drink sweetened sugar are 55% more likely to be obese or overweight than children who consume a low amount. Added calories are converted to fat leading to weight gain.
4. It causes tooth decay
Studies have shown that at least 92% of the American population has experienced tooth decay. This has largely been attributed to high sugar consumption. If you normally visit the dentist, then you must have been cautioned about the same.
The best way to prevent a dental problem such as tooth decay is by limiting or eliminating sugar from your diet.
5. It accelerates aging
High consumption of sugar can make your skin age fast. When fat and protein in your body are exposed to it, they damage elastin and collagen, a factor that makes the skin lose its elasticity and firmness. This accelerates the aging process. One of the benefits of quitting sugar is that it is a solution to your aging problems.
6. It causes cancer
One thing about sugar is that it feeds all cells in your body including cancerous cells. Research has revealed that high consumption of sugar can lead to liver, colon, pancreatic and breast cancer. Quitting sugar can benefit in preventing cancer.
7. It increases your craving for food
The reason why your cravings for food is so high is probably that of high sugar consumption. Two main hormones will let you know if you are hungry.
They include ghrelin, a hunger hormone that lets you know that it is time to eat and leptin that lets you know that you have heard enough.
When you consume too much sugar, both ghrelin and leptin hormone is not stimulated. This makes you eat a lot and on the process add some extra pounds.
Tips On How to Quit Sugar Consumption
While there is plenty of conflicting information about how addictive sugar is, one thing that all health practitioners agree with is that sugar is addictive. Some scientists equate sugars addiction to cocaine addiction.
So the big question is; how can you quit sugar consumption? Below are some tips!
1. Avoid highly processed foods and drinks
Most highly processed foods and drinks contain sweetened sugar that is harmful to your health. Instead of eating highly processed foods and drinks, replace them with healthier foods options that contain essential nutrients and minerals that are helpful to your body.
Foods to avoid include this like biscuits, cookies, cakes among many others. Avoiding such foods will significantly lower your sugar intake.
2. Avoid sugary foods that are bad for your health
There are some sugary foods that you normally consume that you know they are bad for your health. Try are much as possible to avoid such foods by looking for healthier alternatives.
3. Seek help
Sugar is addictive and quitting it is not easy. If you are finding it difficult to quit consuming sugar, don’t hesitate to seek help from a professional. You can also seek help from someone who has gone through the same struggle that you are currently going through but managed to be victorious.
By seeking help, you will know exactly what you need to do to quit it. You will also get much needed moral support.
How many calories can you cut?
If you follow the tips above, then you will help stabilize your insulin level. As a result, this will store fewer calories as fat. You can cut as many 500 calories per day if you follow the tips given above.
In conclusion, as discussed above, sugar consumption harms your health. As a result, you need to do all you can to eliminate it from your diet. It does not add any value to your body and hence should be avoided.
Instead, replace them with healthier foods that contain vital nutrients and minerals that your body needs.
- Unfortunately, most sugar that we consume today is unhealthy, artificial, and slowly killing us.
- Currently, the United States ranks first with the highest average daily sugar intake.
- High consumption of sugar can make your skin age fast. Hence, one of the benefits of quitting sugar is that it is a solution to your aging problems.
- Consuming too much sugar triggers the formation of triglycerides, which harms your heart health causing obesity as well.
- If you’re looking to cut down on sugar, avoid food items like biscuits, cookies, cakes among many others. Avoiding such foods will significantly help you.
- Say No to soda. Because soda is highly processed with artificial sweeteners that are harmful to health. Instead substitute with natural drinks like tender coconut, fruit juices, etc.
Do you recommend any other easy ways to quit sugar consumption? Drop them in the comments section below. You can also stay tuned with us by subscribing with your email address.