How to Quit Sugar? What is the Easiest Way to Quit Sugar?
Sugar Detox | Sugar Side Effects | Sugar Free Recipes | Sugar Free Desserts | Quit Sugar | Sugar Diseases | Sugar Free Drinks
A Sugar Detox – or ‘abstaining from sugar’ is a wise decision for a healthier lifestyle. While it is easier said than done, the outcomes can be quite rewarding-as sugar has been linked to negative outcomes in overall health. According to research, consumption of added sugar, like that in sugary beverages or as an ingredient in the form of high fructose corn syrup, may lead to various medical conditions including obesity, diabetes, tooth decay and heart disease.
The US food industry over the last 50 years has evolved more towards processed and packaged foods. To make those foods more appealing and tastier to us the consumer, sugars have been added. The top sources of added sugars are dessert foods, soda, and energy drinks. Added sugars essentially equivocate to extra calories. Extra calorie consumption can essentially mean having more fuel than one can burn off or expend in a given day. Fuel that is not burned becomes converted to and stored as fat in the body, a reservoir for future energy needs.
Too Much Sugar
Excess sugar consumption can potentially make you feel sluggish and slow, even after the much sought-after ‘sugar rush’. Sugar has also been linked to an increase in depressive episodes and anxiety. Reducing sugar in your daily diet may help protect against chronic disease development, leading to an improvement in overall health.
Not all sugar intake is bad, though. ‘Natural sugars’ occur commonly in multiple types of vegetables, fruits, grains and dairy.
We explain the importance of sugar detox and the physical/mental effects on our bodies (and how to lower sugar intake and/orhow to quit sugar) in this article. Moreover, we mention effective ways to overcome side effects of sugar, some antidotes to excessive sugar consumption and sugar free recipes to enjoy in between all this.
What Exactly Is SUGAR?
Sugar exists in different forms-the most common ones being as follows:
- Fructose (fruit sugar)
- Sucrose (table sugar)
- High fructose corn syrup (made from cornstarch)
- Glucose (body’s primary source of energy)
Package labels may also list sugar as fruit juice concentrate, maltose, cane syrup, molasses, honey, agave nectar, date sugar, maple syrup, beet sugar.
How Much Sugar Intake Is Healthy?
The food industries systemic practices with adding sugars in various foods and the publics lack of food literacy around recognizing these hidden additive sugars correlates with the increasing obesity epidemic in urban westernized areas.
According to the dietary recommendations by World Health Organization (WHO), added sugar brings no nutritional benefit therefore there is no essential dietary advantage. However, if it is hard to quit altogether, keeping to not more than 25 grams (equal to 6 teaspoons) of daily sugar intake is ideal for a person with a normal body mass index (BMI).
Summary: Sugar exists in different forms, artificially added and natural. According to World Health Organization (WHO), the recommended daily sugar intake has been limited to 25 grams (equal to 6 teaspoons) for a person with a healthy body mass index (BMI).
Is Sugar Bad For You?
From sauces to jams, added sugar is found everywhere in our diet. If you didn’t realize it pull out that bottle of Heinz ketchup in your frig. One 20-ounce bottle of ketchup has nearly two-thirds of a cup of sugar. Due to an excessively busy work culture in today’s world, people prefer and reflexively opt for quick (fast food and processed) meals which usually contain heavy amounts of sugar (think of a regular meal from any of your favorite fast food franchises). This consumption of sugar on a regular basis is a major cause of obesity (in many developed countries).
Common diseases caused by sugar include:
-
Weight Gain
Excessive consumption of sugar (especially sugary beverages) as mentioned generates unusable calories which is converted to fat. This causes visceral fat accumulation leading to weight gain and obesity if left uncontrolled. Excessive consumption of sugar, also appears to increase hunger and appetite.
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Heart Disease
Processed and added sugar consumption increases the risk of heart disease and health issues that are linked to it, such as obesity, high blood pressure and inflammation. It can also trigger triglyceride and blood sugar. Atherosclerosis, clogging of arteries due to fat accumulation is also observed in the people who consume too much sugar, especially from sweetened drinks.
-
Acne and Skin Problems
A high sugar diet increases the secretion of androgen and increases oil production, both which can increase the risk of developing acne.
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Type 2 Diabetes
Sugar also causes obesity and insulin resistance, both which happen to be Type 2 Diabetes risk factors.
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Cancer
Obesity, insulin resistance and inflammation may also lead to cancer. Consumption of added sugar is linked to the risk of developing esophageal cancer, pleural and small intestinal cancer.
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Depression
Over consumption of sugar may increase the risk of developing depression amongst both men and women.
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Aging
Food containing sugar also increases the ageing process, fastening skin ageing and the formation of wrinkles.
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Low Energy
Sugar may also lower your energy levels throughout the day (causing a spike and crash in blood sugar).
-
Liver Disease
Too much sugar consumption may lead to NAFLD, a condition in which the liver accumulates excessive fat, causing chronic disease.
-
Kidney Disease
High blood sugar levels can damage the delicate and soft blood vessels in your kidneys, which can lead to an increase in risk of kidney diseases.
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Dental Health
Tooth decay can be caused by excessive sugar, leading to cavities in your mouth. Bacteria inside our mouth feeds on sugar, and in turn releases acidic byproducts. Tooth demineralization also leads to tooth decay or loss.
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Gout
Gout is an inflammatory condition which causes pain in joints, and sugar consumption raises uric acid levels in blood which increase the chances of developing gout.
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Cognitive Decline
Excessive sugar consumption also leads to impaired memory and is linked to an increased risk of dementia. Research on the impact of ‘added sugar’ on health is ongoing.
Summary: Consuming too much sugar may result in ‘Cognitive decline’, increase the risk for gout, harm your kidneys and cause mouth cavities. Excessive sugar intake may also lead to organ dysfunction or skin issues.
How You Can Quit Sugar
How to Quit Sugar? Reducing sugar is always healthier and more of any easier goal then completely cutting out. Eating unprocessed, more whole food options automatically decreases the amount of sugar in your daily caloric intake.
Here are a few tips to lower your intake of added sugars:
- Swap sodas, energy drinks, juices and sweetened teas for water or sugar free drinks
- Consume black coffee (or use stevia) as a natural substitute for sugar
- Prefer plain yogurt with fresh or frozen berries instead of buying flavored, sweetened yogurt
- Eat whole fruits instead of sweetened fruit juices
- Replace toffees with a homemade mixed fruit trail (including crushed nuts)
- Select marinades, nut butters, and ketchup with zero added sugars
- Buy sugar free cereals and granola bars with less than 4 grams of sugar per serving
- Prepare your sugar free cereal with rolled oats and nut butter berries in the morning
- Buy sugar free ice cream instead of full-fat ice cream to satisfy cravings
- For snacks, you may buy sugar free cookies or sugar free chocolates
- Prefer buying sugar free cake for festivals and celebrations
Food Diary
Keeping a ‘food diary’ is a popular way to become more aware of the major sources of sugar in your diet. Follow sugar-free recipes and prepare your own meals at home, instead of take-outs and quick meals from restaurants and cafes. Avoid buying food and drinks that are highly processed and check with your doctor before changing your current habits if you have any bowel issues.
Summary: Preferring to prepare meals at home is a healthier approach and the best way to indulge in a ‘sugar detox’. Limit your sugar intake by using natural substitutes for sugar, such as ‘Stevia’.
Sugar Substitutes |
||
|
Sweetener |
Glycemic index |
Replacement for 1 cup sugar |
| Stevia | 0 | 1 teaspoon |
| Xylitol | 12 | 1 cup |
| Agave | 15 | 3/4 cup |
| Honey | 30 | 1/2 cup |
| Date sugar | 50 | 1 cup |
| Maple syrup | 54 | 1/2 cup |
| Molasses | 55 | 1/3 cup |
(Source: BIGGERBOLDERBAKING)
The Bottom Line: How to Quit Sugar?
Added sugar is harmful to health, and is the major cause of various life-threatening diseases. It may even, in the long run, cause mental health issues. According to World Health Organization (WHO) recommendations, an average of 25 grams of sugar per day is more than enough for a person with a healthy body mass index (BMI).
There is a variety of natural substitutes for sugar, such as stevia, jaggery, molasses, cane sugar, date sugar and xylitol. Opt for buying whole, unprocessed or sugar free foods and prepare home-made sugar-free recipes to maintain a healthy lifestyle. You may satisfy your sugar cravings by preparing sugar free desserts (such as the Sugar-free cheesecake mentioned above).
If you are interested in learning healthy recipes to boost overall health, visit NubianDoc. NubianDoc has blogs related to skincare, mental health, at-home DIY exercises and nutrition-filled recipes for a healthier lifestyle.
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