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Bala Cynwyd 610-664-6464

Feasterville 215-355-2700

Radnor 484-840-4500

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added sugar in drinks

Ditching Sugar – The Surprising Speed of How Fast Your Body Gets Better in Just Days


Are you ready to embark on a journey to a healthier, happier you? One of the most impactful changes you can make is to significantly reduce or eliminate added sugar from your diet. While it might seem daunting, the rewards are numerous and can be experienced relatively quickly.

Sugar’s Impact on The Body

We all know eating too much sugar is bad for us, with well-documented health issues like type 2 diabetes, obesity, and heart disease as proof. In fact, a study shows that just a 5 percent increase in added sugars comes with a 10 percent higher risk of stroke and a 6 percent higher risk of heart disease overall.

These adverse conditions happens, in part, due to consumed sugar that is not used by our bodies for energy and is stored as fat instead, which results in increased weight gain and insulin resistance – leading to many adverse effects.

What Kind of Sugar Is Bad For You?

In this article, we’re mainly talking about foods where sugar has been added during the process of making it.

Natural sugars on the other hand, like glucose in bread, fructose in fruit (and many vegetables), and lactose in milk are naturally occurring. They not only provide energy but also offer sweetness and flavor to entice us to eat the foods that contain important vitamins, minerals, and other nutrients like dietary fiber that helps slow the absorption of the sugar to make it easier for your body to handle.

 

DID YOU KNOW? There are over 200 different names for added sugar on food labels?

 

Sugar Shock: How Ditching the Sweet Stuff Can Make Your Body Better – in Just Days

But there is good news – we have the power to control what we eat! And It turns out that the effects of reducing sugar intake can be noticeable within only days. Here’s a breakdown of what you might expect right away:

  • Improved Energy Levels: Sugar spikes your blood sugar, leading to energy crashes. By cutting back, you’ll experience more stable energy levels throughout the day.
  • Enhanced Mood: Sugar can contribute to mood swings and irritability. Reducing it can lead to a more balanced mood and reduced feelings of anxiety.
  • Better Sleep: According to a study on the relationship of sugar intake and sleep quality, sugar can disrupt sleep patterns. By limiting your intake, you may find it easier to fall asleep and stay asleep.
  • Reduced Inflammation: Chronic inflammation is linked to many health problems. Sugar can fuel inflammation, so cutting back can help reduce it.

Long-Term Benefits of a Sugar-Free Lifestyle

The long-term benefits of a sugar-free lifestyle are even more impressive:

  • Weight Loss: Sugar is high in calories and low in nutrients. By reducing your intake, you’ll likely see a decrease in weight, especially around your midsection.
  • Healthier Skin: Sugar can contribute to premature aging, wrinkles and skin problems like acne. By reducing your intake, you may notice clearer, healthier skin.
  • Lower Risk of Chronic Diseases: A diet high in sugar is linked to a higher risk of chronic diseases, including heart disease, stroke, type 2 diabetes, and certain types of cancer.
  • Boosted Immunity: Sugar can weaken your immune system, making you more susceptible to illness. A sugar-free diet can help strengthen your immune system.
  • Improved Brain Function: Sugar can impair cognitive function, including memory. There’s evidence of sugar interfering with focus. By cutting back, you may experience sharper mental clarity.
  • Reduced Risk of Dental Problems: Sugar feeds the bacteria in your mouth that cause tooth decay. By limiting your intake, you can help protect your teeth.

Tips for a Successful Sugar Detox

Here are some tips to help you successfully reduce your sugar intake:

  • Read Food Labels Carefully: Many processed foods contain hidden sugars. Look for words like high-fructose corn syrup, sucrose, and dextrose. Look for words with syrup or “ose.” Here is a comprehensive list of over 200 various names for added sugar on food labels.
  • Avoid Or Limit Sugar-Sweetened Drinks. A single 20 oz bottle of the most common sodas can have 120% to 160% of daily sugar limits.
  • Choose Whole Foods: Opt for whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains.
  • Limit Processed Foods: Processed foods are often high in sugar and low in nutrients.
  • Find Healthy Alternatives: If you have a sweet tooth, try natural sweeteners like honey or maple syrup in moderation. You can also satisfy your cravings with fruits, yogurt, or small amounts of dark chocolate.
  • Stay Hydrated: Drinking plenty of water can help reduce sugar cravings.
  • Cook at Home: Cooking at home gives you control over the ingredients you use.
  • Seek Support: Enlist the support of friends, family, or a health professional like a nutritionist or dietitian to help you stay on track.

Remember, small changes can lead to big results. By reducing your sugar intake, you can improve your health and well-being in countless ways. Start today and experience the transformative power of a sugar-free lifestyle!