When it comes to diet, sugar’s health effects have been researched extensively in recent years. This highly addictive sweet stuff is known to bring in problems with excessive intake. With the WHO (World Health Organization) setting a recommendation for daily intake, it’s time to cut out the morbid ingredient.
Like many people who share a distinctive love-hate relationship with sugar, you’re likely to give it a failed attempt. Don’t worry; we can cheer you up with simple yet effective tricks for success. And if you’re about to try it for the first time, we outlined everything crucial to motivate you to lead a no-sugar life.
Added or Refined Sugar is the Problem Here
The grain sugar added to our favorite baked or processed foods for flavor enhancement is the added one. Chocolate cakes/pastries, sweets, cold drinks, biscuits/cookies are full of it. Naturally occurring sugar in fruits or dairy products is a different thing altogether.
We’re to be weary of the added sugar as it’s the ultimate enemy of our physical well-being and fitness. Natural sugar contains several other nutrients instead of empty calorie-full added sugar. So, the refined one doesn’t feature any nutritional value at all.
Foods from natural sources mostly contain minimal sugar content, which is beneficial for health. But the content of added sugar in baked/processed dishes is unbelievably high. That’s where the idea of a sugar-free living turns up to confront its adverse effects.
Please note that we’re not referring to the everyday table sugar as the refined one only. It includes all sorts of artificially processed sweeteners. Raw sugar, brown sugar, cane sugar, evaporated cane juice, and even corn syrup fall under the ‘added sugar’ genre.
Why Living a Sugar-Free Life?
Lots of adults and grownups take more added sugar than they should or need. And an excessive consumption of refined sugar is directly linked to several health conditions, like –
- Heart Diseases
- Type 2 Diabetes
- High Cholesterol
- Metabolic Syndrome
- High Blood Pressure
- Chronic Inflammation
- Fatty Liver Diseases
- Dental Cavity/Plaque
These complicated problems will skyrocket your medical bills for sure. However, this is merely the tip of the iceberg, as these health conditions will worsen over time to cause more issues.
Benefits of No-Sugar Diets
Well, it’s time to take a look at the many great benefits of a sugarless diet after looking into its dark side. These advantages range from mere physical improvements to satisfying mental recovery, such as –
- Weight Management – Deducting the intake to a minimum or recommended level burns down the belly-visceral fat to lose excess mass.
- Increased Energy – No-sugar diets can slow down the rapid draining of physical energy derived from carbohydrates by holding the gained boost.
- Reduced Anxiety – Saving sugary snacks can help prevent hormonal imbalance from triggering overstimulation of the senses, reducing stress.
- Few Cravings – Getting used to a controlled sugar intake keeps the dopamine level in your brain normal, cutting down the additive attraction.
- Improved Cognitive Health – Excluding sugar can improve cognitive ability by maintaining insulin resistance and blood sugar levels.
- Healthy Skins – A sugarless intake holds the protein-collagen balance with sufficient production of hormones to slow down the skin’s aging.
- Better Memory-Learning – Less sugar means less effect on BDNF (Brain-Derived Neurotropic Factor) to help your memorizing and learning skills.
Thus, controlling your sugar intake can help enable a superior psychological balance. That’s why living a sugar-free life continues to gain more attention among health-conscious people.
How to Succeed in a No-Sugar Diet?
Many concerned individuals start sugar-free diets only to hit a dead end after some time. Starting is easy, but succeeding is way harder. That’s why we outlined some tricks to help you reach the intended goal.
Make a Slow Start
Don’t rush or hurry to cut out all added sugars right away. Make a plan for diets with hour-long sessions of sugarless intakes. Also, schedule a routine for sugar meals once a day at first. But keep the content to a minimum. Gradually prolong the sugar-free session while extending the sugar meal interval.
Read Food Labels
Refined sugar comes in many names, concentrations, and syrups. At least 61 distinctive terms are used for food products alone. It’s impossible to list all the different varieties of added sugar you should avoid. Still, we tabulated the most common identifying names to indicate the presence of artificial sugar.
Also, ingredients featuring words like sugar (i.e., rice sugar), syrup (i.e., buttered syrup), sweetener (i.e., corn sweetener), and juice (i.e., cane juice) are nothing but refined sugars.
No Simple Carbohydrates Either
Consumed simple carbohydrates are soon broken down to glucose (i.e., sugar) within the body. White rice, white pasta, white flour, etc., are the everyday example of simple carbohydrates. Instead, try whole/unprocessed grain options like whole flour or whole rice.
Try Natural Foods
Stick to raw vegetables, fish, fruits, nuts, seeds, and lean meats/poultry, regardless of your eating habits. You can also keep some dairy products like simple cheese, plain yogurt, and milk to a limited amount. The moment you go for processed food, you’ll end up risking your no-sugar diet.
Spice Up Foods
While scheduling your once-a-while sugar meals, you should consider natural alternatives for sugar. But don’t expect this trick to work on high-sugar junk foods anyway. Herbs and spices like cardamom, nutmeg, cinnamon, and vanilla can easily impart the favorite taste to your coffee, yogurt, or oatmeal.
Lead a Healthy Life
Eliminating added sugar can’t guarantee your well-being by itself. Of course, planning and implementing a no-sugar diet denotes the first step. You should drink enough water, have sufficient sleep, do some workouts, and control your emotions to achieve the best result.
Just lose the added sugar from your everyday meal without cutting out the organic or natural sugar. You would only worsen the condition by excluding nutrients from the diet. Focusing on no-sugar diets to lose weight won’t do much good either. It’s because weight loss requires a more elaborate diet plan with a physical workout. However, a sugarless living can definitely mark a big leap towards a healthy life.