Nutrition Expert: Sana Saiyed, Practicing Clinical dietitian and certified diabetes educator, Mumbai
Most of us have sweet tooth which is very satisfying for the stress but has negative effects on your over all health.
Any sweet makes us comfortable during a stressful period, but it does affect the liver in a detrimental way.
Excessive sugar consumption has been linked to:
- heart disease
- increased inflammation in the body
- high cholesterol
- high blood pressure
By making innovative changes in your daily diet of reducing sugar to zero intake can help you in achieving great health outcomes.
The National Institutes of Health (NIH), for example, estimate that adults in the United States get around 15% of their calories from added sugars alone. This sugar intake does not even include natural sugars, such as those in products such as fruit and milk.
Why cut out sugar?
The USDA now recommends less than 10% of total calories from added sugar according to the 2015-2020 Dietary Guidelines for Americans. (https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/). A review in the Journal of the American Medical Association shows that added sugar can increase the risk of cardiovascular disease
What does a no–sugar diet do to your body?
Apart from the indicated health benefits, a low sugar diet can help:
- reduce hunger pangs and cravings
- boost energy levels
- enhance mental clarity
- improve appearance
- improve dental health
- increase longevity
- improve sleep
- reduce anxiety
How to start a no–sugar diet?
It’s quite hard to change your lifestyle in one day. That’s why it’s much better to start a diet gradually to get used to a new eating pattern. One of the biggest challenges people face being on a no sugar diet is a constant craving for unhealthy foods and sugar. Here are a few tips on how to start a no sugar diet correctly:
- First of all, try to limit your sugar consumption for the first few weeks instead of completely eliminating it from your diet. It will help you adapt to a new low-sugar lifestyle and will reduce your sugar cravings.
- Your diet can include natural sugars, like fruits, to get essential nutrients and fiber.
- Provided that you can’t resist the temptation and want to eat something sweet, do it when you are in a good mood.
- Make sure not to eat sugar when you are worn out, depressed or stressed out in order to avoid creating an emotional bond to sweets.
- Try to make more changes to your diet so as to reduce your sugar intake after the adaptation period.