how to reduce sugar intake gradually / 7 reasons to cut back on sugar

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How to reduce sugar intake gradually / 7 reasons to cut back on sugar

topic:how to reduce sugar intake gradually / 7 reasons to cut back on sugar

 

 

Sugar can be hard to reduce in your diet, we know because we’ve been there but all the things that we’ve done for a healthier lifestyle reducing sugar although 

 

it’s been the most challenging it has had the most benefits and we are going to share seven evidence-based benefits of reducing your sugar intake and if you stick around till the very end

 

we are going to share three tips to get started to start reducing your sugar intake

 

 there are over 30 of them so if you want further reading you know where to go now before 

Gradually Reducing your added sugar intake

Reducing your added sugar intake what is added sugar so added sugar is the sugar that you find in processed foods such as breakfast cereals candies things like that it’s also sugar that could be in home cooking so it could be sugar that you’re adding to your baking or to your tea things like that are added sugar 

 

reducing added sugar i’m not talking about reducing sugar in whole foods that is not an added sugar so as an example sugar in blueberries not an added sugar another example sugar in carrots also not an added sugar 

 

it’s because the sugar in whole foods impacts your body differently it has vitamins and minerals and fiber and it does not have the same negative effects as added sugar does now

 

that you know the context reducing sugar intake may reduce acne and help you get clearer skin now when it comes to clear skin there are obviously many many different factors involved but 

 

what about sugar there is some research that shows that people who consume more added sugar tend to have a higher risk of acne in one 2021 study teenagers who consumed added sugar more frequently had a 30 percent greater risk of developing acne

 

now does this mean that sugar causes acne no that’s not what the study is saying it’s just merely saying that there is an association more sugar more likelihood of acne in cases like 

 

this where it’s not really clear we think the best thing you can do is to try it out on yourself reduce your added sugar intake and see if it makes a difference to your skin when i reduced my added sugar intake i went from about 80 grams of added sugar a day to about five grams of added sugar a day 

 

it made a big difference to my skin i don’t break out as often so give it a shot now the other thing i wanted to mention since we are talking about acne is that it’s not just added sugar that’s the problem refined carbohydrates too have been shown to have an association with more acne

 

 so if you’re reducing your added sugar intake and you’re not reducing your refined carb intake you might not see enough of a benefit so definitely try reducing both your sugar intake and your refined carbohydrate intake and see if that helps your skin 

7 reasons to cut back on sugar

Lose belly fat and lose weight

number two reducing sugar may help you lose belly fat and lose weight so when it comes to weight loss it is dependent on a number of different factors a lot of different things impact weight loss now what does the science have to say about weight loss and sugar so

there is evidence to show that people who consume more sugar in the form of beverages especially sugary beverages they tend to be a higher weight than those who don’t consume as much sugar 

 

now there is also evidence to show that people who consume more sugar in the form of beverages sugary beverages tend to have more belly fat so there is definitely benefit to reducing the added sugar intake 

Better energy levels

number three reducing your sugar intake can give you better energy levels basically more stable energy levels when you eat a diet that’s high in added sugar and refined carbs your energy levels are not very stable there’s a lot of fluctuation

 

so when you eat something like let’s say a sugary breakfast cereal you have a lot of energy initially and then you will have that crash and when you have that crash you are tired and you need more energy and you will go for more sugar so a lot of people have a sugary snack around 11 11 30 with their coffee

 

 this is why because they’ve experienced that crash and now they need more sugar to bring up their sugar levels, there’s a lot of benefit in reducing your added sugar intake as well as a refined carb intake so that your energy levels are not fluctuating as much 

 

when you have wild fluctuations in your blood sugar level you’re going to have fluctuations in your energy level and if you want to stabilize that the best thing you can do reduce that added sugar and reduce the refined carbohydrates 

Avoid premature skin aging

number four reducing your sugar intake may help avoid premature skin aging so skin aging is a normal part of life we’re all going to age there’s nothing wrong with it we’re all going to get wrinkles but premature skin aging is something all of us want to avoid so what causes premature skin aging well lots of things and one of them is eating a lot of sugar so

there is a process called glycation which occurs in the body and this can weaken your collagen and cause your skin to sag and form wrinkles 

 

and what happens when you have lots of sugar well the rate of glycation goes up and when you have a higher rate of glycation you get those wrinkles and sagging much faster so if you want to avoid that premature skin aging a good thing is to reduce your sugar intake as well as your refined carb intake 

 

so if you are trying to ward off the premature aging a good idea is to reduce your added sugar and refined carbs 

Reduce your risk of type 2 diabetes

number five reducing your sugar intake can reduce your risk of type 2 diabetes now type 2 diabetes is a complex disease dependent on many many different things your diet your lifestyle your stress levels genetics lots and lots of different things what does the science have to say about sugar

 

now while sugar is not the cause of type 2 diabetes that is not clear in the science there is an association people who have more added sugar especially in the form of beverages tend to have a higher risk of type 2 diabetes 

 

so if you are worried about type 2 diabetes it is a good idea to reduce your added sugar intake and also your refined carbohydrate intake out of all the things

 

this is the most important reason for reducing my added sugar intake both my parents had type 2 diabetes and they died young , if you didn’t know type 2 diabetes does have a potential genetic link in one study they found that people who had one parent with type 2 diabetes had a 40 greater risk of type 2 diabetes and people who had two parents with type 2 diabetes had a 70 percent greater risk

 

so this was just from one study there are other studies that show similar numbers not quite the same but there is definitely value in reducing your added sugar intake if you have diabetes in your family reason

Lower the risk of depression

number six reducing your sugar intake can lower your risk of depression and may result in better moods so consuming a lot of processed foods especially the sugary kinds has been shown to increase the risk of depression so if that is something that you are concerned about it is a good idea to reduce your added sugar intake and the reason why a lot of processed foods are linked to depression is probably because you’re not getting enough nutrients 

 

when you eat a lot of processed foods your diet is not as nutrient dense as it could be if you eat more whole foods and i have personally found that as i’ve increased my whole food consumption my mood is a lot better it’s a lot more stable so i definitely do think that there is value in reducing your added sugar intake for this reason

Reduce the risk of heart disease

number seven reducing your added sugar intake can reduce the risk of heart disease so heart disease is dependent on many different things but there is some evidence to show that people who eat the most sugar tend to have a higher risk of heart disease in one 2014 study that looked at 30 000 people they found that those who consumed 17 to 21 of their calories from added sugar had a 38 percent greater risk of dying from heart disease compared to those that consumed less added sugar 

 

so if you have heart disease in the family or you’re just worried about heart disease in general it is a good idea to reduce your added sugar intake 

 

there are definitely other benefits of reducing sugar things like better dental health better kidney health the list goes on 

 

a few tips here to get you started number one know how much sugar you’re eating by learning to read food labels so when it comes to creating a healthier lifestyle it’s really important to know where you’re at today and where you want to go if you were trying to lose weight you would want to know what your current weight is and what your goal weight is 

 

it would be helpful to have those numbers so similarly when it comes to reducing sugar it’s a good idea to know what your baseline is how much sugar you’re eating today and what your goal is so my suggestion is to learn how to read food labels and make it a point to read the labels on the foods that you buy the foods that you consume 

 

if you don’t know how to read food labels i have a few links in the description to get you started now once you’ve learned how to read food labels i have a suggestion for three days write down everything that you’re eating as well as drinking because a lot of people get sugar from what they’re drinking in a food journal and next to each item write down how much added sugar is in it and tally

 

it up and create an average daily sugar intake you will be shocked by how much sugar you’re having especially if you are eating processed foods because there is a lot of hidden sugar in those foods foods that you wouldn’t even realize have sugar have sugar in them so i think this is a very important exercise just for you to know how much you’re eating once you know how much sugar you’re eating you can decide how much you want to cut it down by the mistake a lot of people make

 

when they’re reducing their added sugar intake is going from a very high number to zero and then you know not being able to do it for very long and then having sugar binges that’s a good way to approach things, most people having that black and white approach is not sustainable so reduce your sugar intake in a sustainable way in a way that works for you long term because this is not a sprint this is a marathon 

 

if you’re trying to reduce your sugar intake for the reasons  you are in it for the long haul so do it gradually do it at a pace that’s comfortable to you number two don’t keep the sugary foods at home keep healthier.

 

how to reduce sugar intake gradually / 7 reasons to cut back on sugar

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