Currently Americans consume more than 68 kg of sugar per person per year, compared to barely 8 kg in the early 1900s … it’s almost nine times more! (1) In many European countries, total sugar consumption varies from 15% to 21% of daily calorie intake in adults and between 16% and 26% in children. (2) This means that most adults consume the equivalent of 300 to 450 calories of sugar (or more) per day.
Daily added sugar
The increasing consumption of sugar over the past century has had a considerable impact on the health of many adults and children. It not only leads to weight gain, but also to a large-scale extension of health problems such as cardiovascular disease, diabetes, liver disease, digestive disorders, also Alzheimer’s disease and others.
Even if you’re not really worried that sugar can cause long-term health problems, you may be fed up with the food cravings, rashes, bloating, and mood swings by a diet too high in sugar.
IS SUGAR BAD FOR YOUR HEALTH?
Consuming too much added sugar can raise blood pressure and increase the risk of chronic inflammation. High amounts of sugar can also overload the liver and cause more fat to build up, which can cause liver problems (fatty liver disease), diabetes and cardiovascular disease.
As far as the digestive system is concerned, sugar can cause chronic inflammation of low intensity which can damage the gastrointestinal system and lead to the transfer of substances from the intestine into the blood. High sugar intake and insulin resistance can disrupt communication between your cells (also called cell signaling), which increases the risk of cancer. (3)
ANTI-SUGAR DETOX: HOW DOES IT WORK ON THE BODY?
Whatever your strategy to avoid sugar , you will derive great benefits for your health by eliminating from your diet highly processed products and hidden sugars such as: sodas, flavored juices and teas in bottles, sweet yogurts, cereals , chocolate or cereal bars, cakes and desserts, ice creams, and also condiments such as ready-made sauces and dressings. Start by carefully reading the labels with the ingredients to find out how much sugar is hidden in the products you eat frequently. Better yet, prefer fresh, unprocessed products, avoid ready-made dishes with their endless list of ingredients and added substances.
Good to know
Be careful, the “anti-sugar detox” is sometimes misunderstood. Some may choose to follow a completely sugar-free diet for a period of time, eliminating all sources of sugar, including fruits and even some sweet-tasting vegetables, while others may want to avoid added sugars and sweeteners. Synthesis.
Pastries full of sugar
Here are tips for removing sugar from your diet effectively and sustainably:
Avoid artificial sweeteners. Although synthetic sweeteners may not contain any calories, they nonetheless contribute to 먹튀 cravings and can possibly cause gastrointestinal problems (diarrhea, bloating, etc.). If you choose to continue using sweeteners in limited quantities, use natural sweeteners such as stevia extract or raw honey (unfiltered, unpasteurized). A cook’s tip: cocoa powder, cinnamon or vanilla extract will make your recipes appear sweeter than they actually are.
Choose good fat. When you remove sugar and refined grains from your diet, you will likely need to replace some of these calories with other foods that contain “good fats”. Olive and coconut oil, avocado, seeds, “real butter” (produced by grass-fed cows) and ghee (clarified butter) all give delicious taste to meals and contribute to the feeling of pleasure and satiety. Consider including “good fat” in your meals and snacks to stabilize your blood sugar and also reduce your cravings.
Eat vegetables and enough protein. Without sugar in your diet, consider diversifying the sources of protein for your meals – such as meat, eggs, wild fish – not to mention vegetables and foods with “good fat”. Try to keep this triple combination with each meal. This will help you fill up and provide you with fiber, antioxidants and essential nutrients.
Get enough sleep and manage your stress. The more sleep and stress you have, the more sugar and “comfort food” you will crave. Both stress and lack of sleep can increase the production of cortisol, a hormone that studies indicate is linked to hunger dysregulation, cravings, and weight gain. Try to sleep 7 hours or more a night. Exercise is a great way to manage stress and reduce inflammation, just like other anti-stress practices like yoga, meditation, outdoor activities…
Consider a very low carbohydrate diet (ketogenic diet). If you really want to cut down on sugar cravings, increase your body’s ability to burn fat and fight inflammation, consider a diet that is very low in carbohydrates and fat. The ketogenic diet causes a transfer of the energy source used by your body. Instead of using carbohydrates, sugar (glucose) it attacks fat. Instead of burning sugar, you burn fat. Your body uses its own excess fat but also fat from the diet in order to make your brain, muscles and cells work and energize.
Whatever the reason you are starting an anti-sugar detox, the first step is to be aware of what you are eating. Once you have identified and eliminated the main sources of sugar from your diet, you can replace them with healthier alternatives, focus on “good fat”, and provide quality proteins and a wide variety of vegetables.