Discover simple steps to reduce sugar intake and improve health. Learn easy ways to cut sugar and enjoy a healthier lifestyle.
Types of Sugar Explained
Sugar is a type of carbohydrate that gives energy to our body. It comes mainly from sugarcane or sugar beet. It also comes from sorghum, maples and palms.
There are several types of sugar :
First glucose, which is one of the main sources of energy of our cells. We find it in many foods and specially carbohydrates like pasta, rice and bread. Our body transforms these foods into glucose which can be either used as energy or stored for later.
Second, fructose is another simple sugar. It is contained naturally in fruits, honey and in many vegetables. Fructose is sweeter than glucose and is used in processed food and sweeteners like high-fructose corn syrup. It is processed by our liver, and an excessive intake can cause issues like fatty liver disease.
Third is sucrose, also known as table sugar, is composed of glucose and fructose. Naturally found in many plants, it is extracted from sugar cane and beets and used in baking and cooking.
Natural sugar vs Added Sugar: What’s the Difference
We find natural sugars in foods like dairy, fruits and vegetables. They are rich in nutrients, antioxidants and fibers. Added sugars, on the other hand, are not naturally present in ingredients since they are introduced during production in order to enhance flavor or sweetness.
We find added sugars in sweets, soft drinks, baked goods, and many processed foods. In the opposite of natural sugars, added sugars do not provide much nutritional value and many contribute to health issues when consumed in large quantities.
How Sugar Affects Your Body: Health Risks and Facts
Short-term effects of sugar
Sugar gives you a quick energy boost by rapidly raising blood glucose levels. However, this is often followed by a sharp drop, leading to irritability and fatigue.
Long-term effects on weight gains
Excessive sugar consumption over time contributes to weight gain. Many sugary foods and drinks are high in calories but low in nutrients, leading to increased body fat.
Dental problems
Sugar feeds harmful bacteria in the mouth, increasing the risk of cavities and tooth decay.
Risk of type 2 diabetes
Too much sugar can cause insulin resistance, raising the risk of type 2 diabetes and other health complications.
Heart disease
Excess sugar intake contributes to inflammation, high blood pressure and weight gain, all factors linked to cardiovascular disease.
Premature skin aging
Sugar damages the collagen and elasticity in the skin, accelerating its premature aging.
Sugar addiction
Sugar gives you that feel-good by triggering dopamine release. However the more you have, the more your body craves ; just like an addiction. Before you know it, you’re reaching for more, not because you are hungry, but because your brain wants that hit of sweetness.
Increased appetite
Eating too much sugar messes with your body’s ability to know when it’s full. As a result, you end up eating more than you actually need, simply because your hunger signals get thrown off. Before you know it, you are reaching for another snack, even when you are not really hungry.
Inflammation
Eating too much sugar can fire up inflammation in your body. Over time, that can lead to issues like acne and join pain.
Mental health and mood swing
Sugar can mess with your brain, throwing off neurotransmitters that help regulate mood. Overtime, this can increase the risk of depression. And if that wasn’t enough, too much sugar in your bloodstream can trigger mood swing, making you feel anxious and even irritable.
Reducing sugar intake for better health
To avoid these risks and improve overall well-being, cutting back on sugar is crucial. Even small, consistent changes can make a big difference.
Easy Ways to Reduce Health Risks from Added Sugar
As excessive consumption of added sugar has a negative impact on our bodies, let’s look at ways to reduce sugar intake and minimize health risks.
According to Health organizations here are the quantity of sugar we can eat :
For the World Health Organization (WHO) added sugar intakes should not exceed 10% of the total calories consumption of a day for both adults and kids. We have it even better if we aim for less than 5%.
The American Heart Association (AHA) recommends 36 grams, or 150 calories, which represents 9 teaspoons of added sugar per day for the men, and 25 grams, or 100 calories (6 teaspoons) of the daily intake for the women.
How to Identify Sugar Content in Food Products
Sugar is added in almost everything that we eat or drink now and we aren’t even aware of it. Then reading food labels becomes mandatory behavior to have a little control over it.
Here are some helpful tips:
Check the Nutrition Facts Panel : whenever you buy foods or beverages always have a look at the nutrition labels on the package. Pay attention to “Total Sugars” and “Added Sugars”. The amount is usually expressed in grams. 4 grams of sugar is equivalent to 1 teaspoon.
Check the Ingredients List: the ingredients are listed in order of weight from the heaviest to the lightest. If sugar or any of its substitutes are mentioned near the top, it means that the item contains an important quantity of added sugars.
Check the percent Daily Value (%DV) : try to find the percentage of sugar per serving in relation to your daily diet. It is considered low in sugar if the daily value (DV) is under 5%. It will be considered high in sugar if the value reaches 20% or more.
Tips to Reduce Your Daily Sugar Intake
– Chose the unprocessed food as much as possible! Fruits, vegetables, whole grains, and lean proteins. These foods are naturally low in added sugars and full of essential nutrients making them a great way to reduce sugar intake.
– Avoid Sugary Drinks! Change all sodas, energy drinks and sweetened teas by water, herbal tea or sparkling water with a squeeze of lemon or lime.
– Pay attention to Food Labels! Always check the nutrition facts and ingredients list on the package.
– Buy the items with the lowest added sugars. No sugar at all is the best!
– Cook at Home! At least when you cook at home you have total control over the quantity of ingredients. You want to use natural sweeteners like raw honey or maple syrup instead of refined sugars.
– Limit Sweets and Desserts. Moderation is the key! Instead of making them a regular pleasure, use them as occasional treats. If you fall for a piece of cake, keep the portion size small. Instead of candies, cookies or pastries go for nuts, yogurt or fresh fruits.
– Boost flavor in your meals by using spices and extracts like cinnamon, nutmeg, and vanilla extract instead of sugar. This not only enhances the taste but also helps you to reduce your sugar intake.
– Try to reduce gradually. You want to give your taste buds time to adjust overtime. Reduce the quantity of sugar you add to your tea, coffee or cereals to make the transition smoother.
Healthier Sugar Alternatives for a Balanced Diet
You have many choices!
– First on the list is Raw Honey, which is more nutritious and less processed than regular honey. It is a great natural sweetener. Compared to white sugar raw honey has a lower glycemic index and is higher in antioxidants. You can include it into your baking recipes, yogurt or tea..
– Stevia is a plant-based sweetener without calories. It goes well in baking, cooking and drinks because it is much sweeter than sugar.
– Fruits like banana, apple dates and raisin make great natural confections! You can use them fresh or dried to sweeten your snacks and meals. They also supply nutrients, vitamins and fibers.
– Date sugar, made from dry dates, is rich in fiber and nutrients.
– Maple syrup, another natural sweetener offers a rich flavor along with antioxidants and minerals. Use it moderately in baking, on porridge or on pancakes.
– With coconut sugar you have an extra option. It is produced from the sap of coconut palm plants, it can be substituted for traditional sugar in recipes as it has a lower glycemic index.
– Monk fruit sweetener. It is a sugar-like sweetener that has no calories and is made of monk fruit.
– Agave syrup is another excellent substitute. Made from the sap of the agave plant, it is sweeter than sugar. You can then use less of it. This syrup won’t quickly raise your blood sugar levels because it has a lower glycemic index than white sugar. You may use it to cooking, baking and beverages. It contains a lot of fructose so consume it lightly.
Using these natural sweeteners is a great way to reduce sugar intake while still enjoying sweetness in your recipes and meals.
My Journey: How I Successfully Removed Added Sugar
We now know how added sugar affects our lives and what we can do instead to improve our health and get rid of refined sugar. Let’s try to stop eating it or at least drastically cut back for better health !
The 14 days no sugar challenge
And here comes the 14 days No Sugar Challenge. Have you heard about it?
The idea is simple: avoid added sugar for two weeks and see what happen in your body! I am not talking about absolute zero sugar; rather this challenge focuses on reducing sugar intake by limiting added sugar to the smallest amount possible.
Consuming natural sugar contained in fruits, vegetables is allowed. Using natural sugar substituted is acceptable as well like raw honey, maple syrup or any of the ones I have just mentioned earlier. However for two weeks you are not allowed to eat any food or beverage with added sugar like sodas, jam, cakes, pies and so on.
My experience
Introduction to the challenge
I’ve been addicted to sugar for years so I decided to take on this challenge for both health and aesthetic reasons. My goal? I wanted to get back the 6 pack abs of my twenties! Since I hit the gym multiple times a week already I am not really overweight. During those 2 weeks I lost around 2kgs without making too much effort but obviously my weight loss was not truly noticeable.
First days of sugar detox
The first days of sugar detox were a bit difficult but I used raw honey in very small quantity (half tea spoon of honey in my coffee) to balance the lack of sweet taste. This adjustment helped me to progressively lose my appetite for sugar. It was as if my palate had been retrained to normal quantities of sweet flavors. I naturally gave up sodas and replaced them by natural fruit drinks. I also drank a lot of water and sparkling water.
Snack ideas for success
Snacks like nuts and fruits helped me a lot during the challenge. I added a little bit of honey in my coffees, no cakes, occasionally some crepes with maple syrup, and that was it!
Gradually I lost the habit of excess sugar!! I even used sugar substitutes sparingly. After a while I eventually figure out that the drinks and pastries are overly sugary, something I was unaware of prior to the challenge!
Understanding about sugar
Reading food labels at the grocery store felt like a waste of time at first. However, it turned into a good habit, and I still do it when I buy new products. Avoid going to the grocery store when you are hungry and hopefully you won’t be tempted by unhealthy foods! The good news is that, over time, sweet foods become less appealing. You feel sweet flavors more accurately as your palate becomes more sensitive to tastes. However you still can trick your frustration of sweet tastes by using sugar substitutes.
Positive changes beyound weight loss
As I lowered my sugar intake, the “exciting” effect of sugar vanished ; instead I get more focused, calm, and less prone to impulsive behavior. On top of that I felt a noticeable boost in energy and a reduction in exhaustion, and that was great news for me!
This experiment truly works! You see and feel positive results if you are serious in following the rules. Th challenge focuses on “no added sugar”, yet you still can eat plenty of fruits and drink natural juices. While the sugar detox can be rather disturbing at first, you have plenty alternatives available like raw honey, maple syrup, etc. You reconnect your palate to delicious and natural tastes. Not only you see physical improvements quickly but you also experience better mood and more energy.
Long-term lifestyle
Actually, I never stopped the “challenge”, or perhaps I should say that what initially began as a “challenge” eventually turned into a habit, or even a way of life.
I started the challenge around 6 months ago and It is quite satisfying to see and feel the results of a better diet. I have not only cut out added sugars but I am also gradually switching to a healthier whole-food diet. Less processed foods, more veggies, natural fruit juices, the less alcohol possible.
Of course I do not control everything, I enjoy partying, dinners with “uncontrolled calories”, I occasionally have some excesses here and there from time to time, and it is totally fine to me.
Moderation is key
Sugar is really everywhere! Even if it is difficult to completely get rid of excess refined sugar in our diet, it is quite possible to do it gradually, at our own pace. Excess sugar is the real issue so moderation is your best friend! As long as you keep an eye on your consumption and stay active, you will be just fine!
References
Author
Hi! I am Mickael Regent, the founder of My Best Fit. Former martial art competitor and marathon runner, I have been practicing multiple sports since I could walk! Karate, running, basket ball, swimming and of course Fitness. Just reached my 50s and I decided to share my passion for Nutrition and Wellness through this blog.
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