Sugar reduction can have some pretty sweet effects on your overall health.
You are not alone if you have a sweet tooth and can never get enough snacks, cookies, and cakes. Americans consume 77 grams of added sugar daily on average, three times the recommended daily amount for women. In perspective, four grams of sugar equals one teaspoon of sugar, so 77 grams is just under half a cup of sugar. It has also been discovered that beverages are the leading source of added sugar, followed by snacks and desserts. Because so many of us consume more sugar than is recommended, we may wonder about the impact on our health and the effects of sugar withdrawal.
First, look into what too much-added sugar can do to our bodies. In contrast to natural sugar, this type of sweetener includes sugars or syrups added during food processing or preparation. It may enhance food flavor, but too much of it can harm our overall health. Increased added sugar consumption has been linked to everything from diabetes and weight gain to fatty liver disease. In addition, too much added sugar can raise triglyceride levels, which is linked to an increased risk of heart disease. Some studies have even found that it can increase the risk of cognitive decline and certain cancers.
You may be inclined to reduce your sugar consumption after learning about some potential consequences of excessive sugar consumption. Unfortunately, as a result, some people may only use it partially or for a limited time. Cutting out added sugars for a month may appear complicated initially, but the benefits are well worth it. Read on for the incredible effects of giving up sugar for 30 days, including a lower risk of diabetes, better gut health, and less anxiety.
1. Less inflammation in the body
Chronic inflammation has been linked to various illnesses, including diabetes, cardiovascular disease, Alzheimer’s, and arthritis. Three out of every five people worldwide die from these inflammatory diseases. One research study from 2006 suggests that sugar may be directly linked to inflammation and other everyday lifestyle factors such as excessive drinking, smoking, obesity, and chronic stress. So, learning to live without added sugar may help you reduce your risk of developing some of these inflammatory conditions.
2. Reduced risk of cancer
Sugar consumption may be a risk factor in developing some cancers, particularly breast cancer, and eliminating sugar may also reduce your risk of certain cancers.
3. Increased energy
While sugar is an energy source, the source type (quality) is the most critical factor. Sugars that have been refined, such as those found in processed foods, cookies, chips, and cake, can make you feel sluggish and lethargic. On the other hand, we’ll have more energy and feel better than ever if we avoid these foods and thus sugar. If you tried a sugar cleanse for a month, you might notice a natural increase in your energy levels.
4. Improved gut health
Avoid sugar if you suffer from bloating and an unpredictable digestive system. As it turns out, abstaining from sugar for a month may benefit your digestive health. One way it can do this is by assisting you in achieving a better balance of “good” gut bacteria.
Sugar and refined carbohydrates feed harmful bacteria in the gut, which can cause digestive issues. This can result in too many harmful and insufficient good bacteria, which can cause gastrointestinal problems such as gas, bloating, diarrhea, or even constipation.
5. Better dental health
For a good reason, sugar has been associated with cavities since we were children. According to Healthy Food America, adults who regularly consume one to two sugary drinks per day have 30% more dental diseases than adults who do not consume sugary beverages. Furthermore, it reports that children who regularly consume sugary sodas have nearly twice the risk of dental decay as children who do not consume soda. So during your sugar-free month, replace sugary drinks with healthier alternatives like flavored seltzer water or sugar-free tea with lemon.
6. Less depression & anxiety
Giving up added sugar for a month benefits not only our bodies but also our minds. According to one study, higher sugar intake in the diet is linked to an increased risk of depression. A high-sugar diet was also found to cause neurobiological brain function changes, altered emotional states, and anxiety.
7. Lowered risk of diabetes
Increased sugar consumption in a population’s food supply was linked to higher rates of type 2 diabetes, independent of obesity rates. It was also discovered that, regardless of a person’s weight or visceral fat levels, drinking just one sugar-sweetened beverage daily was linked to an increased risk of diabetes. So, if you can avoid or severely limit your added sugar consumption, your risk of developing type 2 diabetes, the most common type of diabetes, may be reduced.
8. Better skin
A recent study in France followed over 24,000 adults to see if dietary habits influenced whether or not they developed acne. Researchers discovered that a diet high in sugar, fat, and animal products was linked to increased adult acne. Giving up sugar for a month helps clear up your skin.