The average modern person consumes about 17 teaspoons of sugar per day, far exceeding the 12 teaspoons per day recommended by the US Dietary Guidelines. Excessive intake of added sugar is closely related to the risk of many diseases, such as heart disease, type 2 diabetes and certain cancers. Although it is difficult to completely quit sugar, reducing added sugar intake is very beneficial to health. This article will take you to understand the discomfort you may encounter in the early stage of quitting sugar, as well as the long-term physical improvements.
Discomfort reactions in the early stage of quitting sugar
Nutritionist Danielle Crumble Smith reminds that if you suddenly stop consuming high-sugar foods, your body may experience withdrawal symptoms, including:
- Headaches
- Strong sugar cravings
- Mood swings
- Fatigue
- Dizziness
- Lack of concentration
To alleviate these symptoms, it is recommended to gradually reduce sugar intake, maintain a balanced diet, consume enough protein, healthy fats and fiber, and stay hydrated and exercise regularly.
Improvement of blood sugar and metabolism
Long-term high-sugar diet leads to frequent secretion of insulin, which may cause insulin resistance and increase the risk of diabetes. After quitting sugar, blood sugar levels tend to stabilize and insulin sensitivity improves, which is conducive to overall metabolic health.
Adjustment of mood swings
Sugar affects the dopamine level in the brain. Symptoms such as depression and anxiety may occur in the early stage of quitting sugar. But as the body adapts, the mood will tend to stabilize and the overall mental state will improve. Appropriate outdoor activities and social activities can promote the natural secretion of dopamine and relieve withdrawal discomfort.
Benefits of heart health
Excessive sugar intake will increase the level of triglycerides in blood lipids and increase the risk of heart disease. Quitting sugar can help reduce triglycerides and protect cardiovascular health.
Weight management and abdominal fat reduction
Sugar is high in calories and low in nutritional value, which can easily lead to weight gain. Quitting sugar can reduce calorie intake, promote weight loss, especially reduce dangerous visceral fat, and effectively reduce the risk of chronic diseases.
Reduce chronic inflammation
Excessive sugar promotes chronic inflammation throughout the body. Quitting sugar can help reduce inflammation levels and slow the development of heart disease, arthritis and certain cancers.
Fluctuations and recovery of energy levels
You may feel tired at the beginning of quitting sugar because your body adapts to a sugar-free state. As blood sugar stabilizes, energy levels will be more sustained and balanced.
Improve skin condition
High-sugar diets are associated with acne and skin aging. Quitting sugar can help reduce skin inflammation, slow the glycation process, and improve skin radiance and elasticity.
Improve intestinal health and immunity
Excessive sugar destroys the balance of intestinal flora, leading to indigestion and decreased immune function. Quitting sugar promotes the growth of probiotics, strengthens the intestinal barrier, and improves overall immunity.
Improve sleep quality
Sugar intake affects the secretion of melatonin and serotonin. Quitting sugar can help improve sleep structure, reduce nighttime awakenings, and improve sleep depth.
Oral health benefits
Sugar is the “food” of oral bacteria. Quitting sugar reduces the production of acidic substances and reduces the risk of tooth decay and gum disease.
Quitting sugar is a process. It may be accompanied by discomfort in the early stage, but the long-term benefits are significant. As a philosopher said: “A healthy life starts with every choice.” By rationally reducing sugar intake, embracing a balanced diet and active life, the body will be rejuvenated, and health and vitality will follow.
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