Good Lifestyle

Let's face it: most of us eat too much sugar . In fact, according to the American Heart Association, the American EAT Eat ate 17 teaspoons sugar added daily. It is three times the maximum recommended for women, and twice the maximum for men-who raises the question: what happens when you stop eat sugar?

Lindsay Malone , MS, RDN, LD, A recorded dietitian And the auxiliary professor of nutrition at the Western University Case, says that there are many ways that your body benefits if you limit your sugar consumption. She says you can start by assessing your contribution and search for clues that you eat too much.

"If you drink constantly and eat foods softer than nature does not plan, your taste buds will get used to this level of sweetness., There is work to do with your taste buds," she said Better life.

Rather than rushing to replace sugar with artificial sweeteners, which, according to her, can disturb intestinal bacteria and perpetuate sweet desires, Malone recommends developing better appreciation for naturally sweet foods such as strawberries, tomatoes and Balsamic vinegar. "You can either make cold turkey with sweeteners, or switch to natural sweeteners when you start to reduce," she said.

Wondering what is happening to your body if you stop eating sugar? These are the nine greatest advantages that you probably notice, according to the experts.

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According to Lindsay Delk , RD, RDN, Dietitian of food and mood , 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 eight percent of the calories from subjects come from added sugar. The more the subjects ate sugar, the more their risk of heart disease has increased.

Delk adds that those cutting sugar from their diet are also more at risk of diabetes and other metabolic diseases.

A Mayo clinic report , which 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 sweet 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".

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Your liver will also thank you if you stop eating so much sugar added, say the experts.

"" Your liver metabolizes sugar In the same way as alcohol and converts food carbohydrates into fat, "said 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 greater accumulation of fats, which can turn into hepatic stenosis. ""

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.

One of the simplest food changes you can bring to losing weight Reduces your added sugar intake. Experts say it is important to be aware of not only snacks and sugary drinks, but also hidden sugars in prepared foods.

"Added sugars are only added calories! The sugar helps prolong food storage time such as bread and early sauces, but it also sneaks into excess calories that contribute to weight gain," explains Daryl Gioffre , DC, chiropractor, famous nutritionist for Alkamind , and author of the book Get out of your sugar: Burn the fat, mash your desires and go from stress to eat to the power of food .

"Sugar also damages the intestine lining, having an impact on its ability to absorb the nutrients we need. When we eat too much sugar, it is also converted into fat and stored for energy," note- he.

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There is another key way that sugar cut can cause weight loss: it can help you feel more full between meals, says Gioffre.

"Sugar modifies the hormonal function of two hunger hormones, leptin and ghrelin," said the nutrition expert. "When insulin levels increase sugar consumption, the effects of these two hormones are canceled, so you continue to be hungry and you never feel satisfied."

Catherine Gervacio , RDN, a registered dietitian and nutritionist working with E-mail health project , said that when you leave the added sugars, you can find your sweet tooth.

"Over time, your body adapts to your sugar-free habits and it will start to be more sensitive to other flavors," she explains. "This reduces the chances of sweet cravings and offers more room for healthy foods. With that, there is a bigger chance of entering healthy eating habits that would benefit your health in general."

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If you stop eating sugar, you can also notice improvements in your sleep quality.

"If you are on the roller coaster in blood sugar during the day, it will continue all night," said Malone. "When you dive too low, your body releases cortisol (a stress hormone) to help bring your blood sugar. This can cause interrupted sleep."

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 Delks.

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Gervacio says that something you need to expect impatiently when you leave sugar is shiny skin and better dermatological health.

"You can see your health shine from the inside," she said Better life . "Avoiding sugar can cause lighter skin because the body undergoes less inflammation. In particular, sugar causes inflammation and exacerbates skin conditions such as acne. Therefore, a sugar -free diet avoids the chances of skin problems . "

Become adequate magnesium levels is important for the function of several parts of the body, including the heart, bones, muscles and nerves. "It also gives you energy, helps you sleep better and maintains the flowing digestion," explains Gaoffre. AE0FCC31AE342FD3A1346EBB1F342FCB

The intestinal health expert warns that sugar consumption causes massive magnesium depreciation, which he calls "one of the most important minerals for overall health". He notes that research shows that 80% of Americans are missing in this vital mineral, and that excessive sugar consumption is generally to blame.

"Magnesium helps regulate glucose and insulin, so it is not surprising that there is a strong correlation between sugar consumption, magnesium deficiency and diabetes," he said.

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Of course, your teeth are also to be benefited when you stop eating sugar. As Malone points out, "added sugar can supply cavities and poor dental health, especially in the form of drinks, hard candies and sticky candies such as gum and donuts".

However, less obvious sources of added sugars, such as sauces, crackers and juices, can also contribute to dental caries.

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.