Good Lifestyle

A lot of food that we eat every day Filled with added sugar . In fact, the American Heart Association reports that the American American eats 77 grams of sugar per day —Far more than recommended. This current eating habit has been linked to a wide range of medical problems, warn experts. "For living healthier, longer lives , most Americans must move more and eat better, including the consumption of fewer added sugars, "said centers for Disease Control and Prevention (CDC).

The good news? Limiting your sugar intake added to less than 10% of your daily calories is accompanied by a multitude of major health benefits. In addition, "natural sugars and carbohydrates, such as those of fruits, vegetables, low -fat dairy products and whole grains", are protective - not harmful - to your health, says, says Lindsay Delk , RD, RDN, Dietitian of food and mood .

Read the rest to find out how your body could benefit if you stop eating added sugar and why make even progressive changes can have a deep effect on your health.

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According to Delk, diets rich in added sugar can cause an increase Inflammation levels In the body, and this can fight the cardiovascular system. "By reducing or eliminating sugars added in your diet, you can see a decrease in global inflammation levels," she explains Better life . "Reducing chronic inflammation in your body can reduce your risk of heart disease and high blood pressure."

In fact, a 2014 study published in the journal Jama internal medicine found that the sugar -rich diets - those in which subjects consume 17 to 21% of their Total sugar calories —The have been linked to a 38% increase in deaths by cardiovascular disease, compared to the lower sugar diets where less than 8% of the calories of subjects come from added sugar. The more the subjects ate sugar, the more their risk of heart disease has increased.

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Delk adds that those cutting sugar from their diet are also more at risk of diabetes and other metabolic diseases. A Mayo clinic report Who examined the data of animal experiences and human studies confirms that added sugars such as sucrose and corn syrup with high fructose content were involved as one of the greatest motor forces behind the development of diabetes mellitus and related metabolic problems.

"The fructose added in particular (for example, as a constituent of added sucrose or as the main component of the sweeteners with high fructose content) can pose the biggest problem for incident diabetes, metabolic anomalies linked to diabetes", indicates the report. However, whole foods that contain fructose such as fruits and vegetables "pose no health problems and are probably protective against diabetes".

Your liver will also thank you for stopping eating so much sugar added, say the experts. "" Your liver metabolizes sugar In the same way as alcohol and converts food carbohydrates into fat, "explains Frank Hu , MD, professor of nutrition at the Harvard T.H. Chan School of Public Health who worked on the Heart Health 2014 study. "Over time, this can lead to a greater accumulation of fats, which can turn into a disease of the Liver fatty, "he warns.

It is currently estimated that 80 to 100 million Americans live with a non -alcoholic liver disease, a condition that can increase your risk of type 2 diabetes and heart disease. However, changing your diet can considerably reduce your risks: a 2019 study on Children living with foie gras disease noted that after eight weeks of consumption of a low sugar content, subjects experienced an average reduction of 31% of liver fats compared to the control group.

Your dental health Will also benefit from it if you decide to pull added sugar from your diet. When you eat sweet foods, harmful bacteria cover your plate teeth to help metabolize sugar. They ultimately produce acids in the mouth carrying the hard tissues of the teeth, known as enamel and dentine. By reducing your added sugar intake, you can help reduce the accumulation of the plate and slow down the disintegration process.

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The sugar -rich diets have been linked to a higher impact of overweight and obesity, so reducing your sugar intake could be a simple way to Help manage your weight , experts say. In addition to sweet foods being rich in calories, they can also affect your blood sugar and hormones that control appetite and satiety.

"By reducing your added sugar consumption, you may be able to lose weight when you reduce your overall caloric intake," says Delk. By exchanging sweet snacks for foods richer in nutrients, you will also hang on to more crucial vitamins and minerals, while ingesting fewer harmful ingredients found in processed foods.

Eating a sugar -rich diet was also linked to mood disorders Like depression and anxiety, studies show. In fact, a 2017 report revealed that eating high levels of added sugars had a "negative effect on long -term psychological health" due to the regulation of unstable blood sugar.

This is why eat less sugar added in your food and drinks could benefit your mental health. Although your doctor or mental health professional can also recommend medication, speech therapy or other interventions, "reducing added sugars can help reduce stress, reduce irritability and improve your mood, "explains Delk.

Although the reduction in your sugar consumption is likely to benefit your long -term health, Delk notes that many people experience sugar withdrawal symptoms in the short term. "If you stop eating sugar added both, you may feel headache, the inability to concentrate, a lack of motivation, fatigue, irritability and mood changes," she said Better life . However, she notes that these unpleasant symptoms tend to pass quickly, and the advantages of reducing your sugar consumption should take it from afar on any immediate discomfort.

Talk to your doctor or a nutritionist to learn more about how to eat less sugar can improve your health and how to change your diet for lasting advantages.

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.