Natural sugar and added sugar are the two primary forms of sugar in human diets. Natural sugar is already found in organic foods like fruit and milk, while added sugar is found in processed foods and drinks. You don’t have to cut off all sugar completely. You should instead consume added sugar in moderation. Your daily calorie intake from added sugars should not exceed 10%. Here is why you should consider cutting out added sugar from your diet:
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It helps with weight management.
Remaining below the daily suggested intake of added sugar is not likely to result in weight gain. Nonetheless, studies have shown that diets with a lot of added sugar are associated with belly obesity and belly fat, also referred to as visceral fat, which envelops your internal organs. Additionally, a high intake of added sugar is associated with diabetes and heart disease.
Reducing your intake of meals and drinks with added sugar is advisable for your long-term health. Select sugar-free options, including fruits, veggies, low-sugar snacks, and sparkling water. This can help you manage your weight and minimize abdominal fat.
It enhances your dental health.
Dental cavities can result from the breakdown of added sugar by oral bacteria, which can produce an acid that erodes teeth’s surface. An overabundance of microorganisms can also cause gum disease by inflaming or infecting the gums. You can lower your chance of getting cavities by consuming less added sugar in your diet—less than 10% of total calories—daily. But no matter how much sugar you consume, you should maintain proper dental hygiene.
It aids in controlling blood sugar.
You develop insulin resistance when the pancreas releases a lot of insulin to keep up with the excess sugar in your bloodstream. According to several studies, people who regularly drink beverages sweetened with sugar have a higher chance of acquiring type 2 diabetes.
You can increase your insulin sensitivity by eating a balanced diet, exercising, and consuming less added sugar. Insulin-sensitive cells need less insulin for blood sugar absorption. This can lower your chance of developing diabetes by regulating your blood sugar levels.
It can reduce acne and enhance skin health.
Excessive sugar can cause inflammation throughout the body and increase sebum production, resulting in oily skin. Excessive sebum production may cause acne. Reducing added sugar intake may also help delay your skin’s aging process. Sugar and foods cooked on a grill, fry, or roast may have additional ingredients that interact with your skin’s collagen and elastic fibers.
It promotes heart health.
There is a direct and indirect correlation between added sugars and heart disease. Increased levels of triglycerides, a form of blood fat, are linked to diets that contain more than 20% of their calories from added sugars. Your risk of heart disease may increase if your triglyceride levels are high. Reducing added sugar consumption can help maintain good blood pressure, cholesterol, and triglyceride levels even if you are already at a healthy weight. Also, it can lower your chance of developing heart disease.
Reducing the amount of added sugar you consume is a difficult decision. However, eliminating added sugar may provide many advantages, such as weight loss and better overall wellness.