What happens to your body when you cut out sugar?

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Eating less sugar is good, what happens when we cut sugar in the body, reduce sugar in meals?

1. The basis of reducing sugar in the body, distinguishing natural sugar and added sugar

Although natural foods such as vegetables, fruits, cereals, milk, cheese already contain a natural amount of sugar, such as when processing and manufacturing foods such as confectionery, soft drinks, soda, syrups and added sugars are also added.
To serve as a basis for reducing sugar in the body, we need to distinguish between natural sugars and added sugars at what point. Natural sugar is a whole food, in addition to sugar, there are other nutrients, vitamins and minerals needed by the body.
Meanwhile, added sugar only adds calories, not nutrition. So consuming a lot of foods with added sugars can cause weight gain, overweight and other health problems.

2. What happens when you cut down on sugar in the body?

No need to argue about the benefits of natural or added sugar, it is certainly better to consume natural sugar from fresh foods than added sugar found in processed foods.
Nutritionists as well as specialists always recommend to reduce the amount of added sugars because they cause many health problems. However, nowadays it is difficult to cut back on added sugars from candies and packaged foods because they are diverse, delicious, eye-catching and convenient.
So what happens when we cut back on sugar? Here are some benefits:
Maintain a healthy weight : As mentioned above, added sugars mainly provide calories for the body. Consuming too many calories regardless of food leads to weight gain, overweight. When reducing the amount of added sugar with foods containing natural sugars in the form of whole foods, the body will soon feel full, longer hunger, thus limiting the possibility of cravings or overeating. Reduce the amount of bad fat in the body: If you are overweight, it is likely that your blood cholesterol will also be high. At that time, if you cut down on sugar in the body, especially added sugar, it will help reduce calories and thereby reduce body weight. Blood cholesterol also improves accordingly. Reduced risk of cardiovascular disease: High levels of bad fats in the blood increase the risk of cardiovascular disease. If the amount of added sugar is reduced, body weight is controlled, and the amount of bad fat accumulated in the blood is improved, which will reduce the risk of heart disease when cutting sugar in the body. Get better nutrition: When you cut back on added sugars, and replace calorie-rich processed foods with fresh foods like vegetables, nuts, and whole grains, your body will have a healthy diet. Better nutrition to protect yourself. These are also foods rich in fiber, which helps reduce the absorption of sugar, thus, helping to stabilize the blood sugar index. Stronger teeth: As is well known, sugar is the cause of tooth decay and dental diseases. Eating less sugar, especially the added sugars found in sweets and soft drinks, can help slow or stop disease-causing bacteria from growing in the mouth. Lower risk of disease: A diet high in added sugars increases your chances of getting high blood pressure, heart disease, diabetes, liver disease, etc. If you cut down on sugar, your risk of disease will be lower. than.

3. How much sugar is too much and need to cut down on sugar in the body?

According to nutritionists, a healthy diet should include only 10% of added sugars per day, equivalent to about 11 teaspoons of sugar (if the body is needing 1,800 calories a day to function).
Some other experts recommend less, about 9 teaspoons of sugar (equivalent to 38 grams) per day for men and 6 teaspoons of sugar (25 grams) for women.
Measuring sugar intake, we will know when we need to eat less sugar to be healthy. However, it's hard to measure because added sugars go by so many different names.
More than 50 names for added sugars are printed on prepackaged foods sold in supermarkets and grocery stores. The most popular are syrups, which are high in fructose. In addition, added sugar is also known by names such as cane sugar, raw sugar, coconut palm sugar, malt syrup, brown rice syrup.

4. How to measure the amount of added sugar to avoid eating too much sugar to cut down on sugar in the body

On each product's ingredient list, "total carbohydrates" is sugar. Currently, the US Food and Drug Administration (FDA) has required companies and manufacturers to provide information about sugar on product labels and packaging for consumers to know.
In addition, you also need to pay attention to the total calorie value that the product provides to measure the calorie intake of the body is not exceeded.

5. How to eat less added sugar?

Avoid processed and prepackaged foods. Instead, add fresh fruits, vegetables, nuts, and whole grains to your healthy diet.
When going to the supermarket, grocery store to buy processed foods, always read product ingredients carefully, pay attention to the carbohydrate and calorie value of products to limit and avoid consumption if they contain a lot of added sugars. and provide lots of calories.
Eat less sugar, especially foods with added sugar, the body will be healthier, control weight, blood sugar and cholesterol better, thereby reducing the risk of cardiovascular diseases, diabetes Street,...

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Reference source: webmd.com