Sugar is often seen as the enemy of our health. After all, too much of the sweet stuff can damage your teeth and make you gain weight. According to a study published in February 2023 in the National Library of Medicine, eating too much sugar can lead to obesity, diabetes, heart disease and metabolic disorders. Therefore, it is wise to stay away from cookies, pastries, brownies, cakes, ice cream, donuts, and toffee. Still, there are other ways that sugar gets into your body. There are teas and other beverages that you consume on a daily basis. How would it be if you could go 30 days without sugar?

access to health shots Ekta SinghwalDietician, Ujala Cygnus Group of Hospitals, Moradabad, Uttar Pradesh, to know what will happen to your body if you stop eating sugar for a month.

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Eating too much sugar is not healthy. Image Courtesy: Adobe Stock

Benefits of a 30 day no sugar diet

Cutting out sugar or any food group for that matter from your diet is not healthy. The right way to get a balanced diet is through portion control and avoiding excessive amounts of any one thing. Singhwal says sugar provides calories, but lacks essential nutrients, Among various things, eating sugary foods can lead to overeating and deficiencies in important vitamins and minerals. Here are some of the benefits of not eating sugar for a month:

1. Weight Loss

Reducing sugar intake or not eating it for a month can lead to weight loss as it eliminates empty calories and makes you less likely to overeat, says Singhwal.

2. Improve blood sugar levels

Cutting out sugar for 30 days may help stabilize blood sugar levels, which may reduce the risk of insulin resistance. diabetes type 2,

3. Increase in energy level

Energy levels become more stable throughout the day, without the rise and fall of blood sugar.

4. Better Dental Health

Avoiding sugar can improve oral health and reduce the risk of cavities and gum disease.

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5. Reduced risk of chronic diseases

Experts say that reducing sugar intake can reduce the risk of developing chronic diseases such as heart disease.

6. Clear skin

Some people may experience an improvement in the health of their skin, as high sugar intake has been linked to acne and other skin problems.

7. Improved mood and mental clarity

Stable blood sugar levels can have a positive effect on mood, reducing mood swings and improving mental clarity.

8. Healthy Gut

While excess sugar intake can throw off the balance of gut bacteria, reducing sugar can help promote a healthy gut environment.

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Try not eating sugar for 30 days. Image Courtesy: Adobe Stock

Tips to remove sugar from diet for 30 days

There are some fruits like mango, pineapple and strawberry which are quite sweet. Singhwal says there’s no need to completely cut fruit out of your sugar-free diet. While fruits contain natural sugars, they also provide essential vitamins, minerals, fiber and antioxidants that are beneficial to health.

From a health expert’s point of view, moderate fruit consumption is generally encouraged. The sugar found in whole fruits is completely natural, says the expert, and the fiber content in them helps slow down the absorption of sugar into the bloodstream. This, in turn, minimizes the effect on blood sugar levels. Plus, the nutrients present in fruits provide many health benefits. They promote heart healthHelp the immune system and aid digestion.

However, be mindful of portion sizes and avoid consuming too many fruit juices and dried fruits. These are concentrated sources of sugar without the fiber content found in whole fruits.

Here’s how to reduce sugar intake

1. Read the Label

Check food labels and avoid products that say “added sugars.” Look for ingredients like sucrose, high fructose, corn syrup, and other sugar derivatives.

2. Choose Whole Foods

The expert suggests focusing on whole and unprocessed foods like vegetables, fruits, lean proteins, whole grains and healthy fats.

3. Avoid Sweetened Beverages

Cut down on sweetened beverages like soda, fruit juices, and sweetened tea or coffee. Instead, choose water, herbal tea or plain coffee.

4. Cook at home

Prepare your meals at home, so you can control the ingredients and avoid hidden sugars.

5. Eat breakfast mindfully

Choose healthy snacks like nuts, seeds, yogurt or fresh fruit instead of sugary snacks.

Just be mindful of your food choices and any possible hidden sources of sugar, especially when you’re eating out or eating packaged foods.


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