The American Heart Association advises men and women should consume no more than 25 grams and 36 grams of added sugar, respectively, per day. For women, this is comparable to 6 teaspoons, while for males, it is equivalent to 9 teaspoons.

One of the world's most addictive drugs is sugar. As well, it's one of the most often used substances in our meals. Giving up sugar may present challenges, but the potential health benefits make it worthwhile. However, when you give up sugar for a month: What happens to your body?

What the experts says about cutting sugar for a month

Reducing added sugar intake is a wise strategy to decrease blood sugar and insulin levels, even if only temporarily, according to consultant Dr. Aniket Mule

"If you are overweight, you run a higher risk of having high cholesterol, particularly triglycerides, a kind of blood fat. Cut less on added sugar to lower your calorie and weight consumption, which may help your cholesterol. However, it goes beyond simply decreasing weight. People who got less than 20% of their calories from added sugars, even when they were the same weight, had lower triglycerides, the researcher said.

Dr. Abhijit Bhograj, Consultant Endocrinologist, Diabetes and Thyroid, Manipal Hospital, Hebbal, Bangalore, emphasized this and added that while cutting sugar for a month has many benefits, they are just temporary. If we want to experience long-term rewards, we must set long-term goals.

According to Bisht, whether or not it is advised to entirely cut out sugar for one month would depend on your health objectives and circumstances. "Reducing added sugars is often advised for preserving overall health for most people.

It might be difficult and not always essential to cut out all sugar from your diet, she added, so it's vital to find a balanced strategy that works for you.

What Occurs to Your Body When You Consume Too Much Sugar?

Dr. Mule highlighted that if you refrain from added sugar for 30 days but then go back to a high-sugar diet when the challenge is over, you will quickly lose these advantages.

According to Harvard Health Publishing, not all sugar is unhealthy for humans. The health concerns linked with natural sugars, including those found in fruits and vegetables, are not the same as those connected with added sugars.

Sugars or syrups that are added to foods and beverages during processing or preparation are referred to as added sugars. They may simply be substituted with healthier options because they are not necessary for our diet.

The Mayo Clinic claims that consuming too much added sugar can harm our health in several ways, including:

1. Obesity and Weight increase.

Obesity and weight gain are largely caused by added sugar. We retain extra calories as fat when we take in more than we expend. High in calories, added sugar can accumulate over time even in little amounts.

2. Raise Diabetes. 

In a recent study that was published in the journal PLOS ONE, scientists set up that" increased sugar in a population's food force was linked to advanced type 2 diabetes rates, independent of rotundity rates."

We run an advanced chance of getting type 2 diabetes if we consume too much-added sugar. We run a higher risk of getting heart disease if we consume too much-added sugar.

 

3. Heart Disease.

We run a higher risk of getting heart disease if we consume too much-added sugar. In the US, heart disease is the main factor in both male and female fatalities.

Added sugar has the potential to increase triglyceride, cholesterol, and blood pressure levels. These elements may make us more likely to acquire heart disease.

4. Stroke.

In the US, stroke is the fifth-leading cause of mortality for both men and women. Our chance of having a stroke might rise if we consume too much-added sugar.

A stroke occurs when the blood flow to the brain is interrupted. This may occur as a result of a blood clot or a brain hemorrhage. Sugary foods can increase our blood pressure and cholesterol levels, which can increase our chance of having a stroke.

5. Non-alcoholic fatty liver disease (NAFLD. 

NAFLD is a condition where people who don't consume alcohol have fat buildup in their livers. In the US, NAFLD is becoming more and more of an issue. According to estimates, NAFLD affects up to 30% of individuals in the US.

Our chance of having NAFLD might rise if we consume too much-added sugar. Our triglyceride levels might rise due to added sugar, which can harm the liver.

6. Tooth Decay

Too much added sugar consumption can make us more likely to have cavities. When bacteria in our mouths make acids that destroy the enamel of our teeth, tooth decay develops.

The germs in our mouths are fed by added sugar. We expose the bacteria to more food by consuming more added sugar, which increases our chance of getting dental decay.

7. Gut:

Gut is a kind of arthritis that develops when the blood's uric acid levels are too high. When our bodies break down purines, urate is created as a waste product.

Meat, fish, and certain vegetables are just a few of the meals that contain purines. Our uric acid levels can be increased by added sugar, which increases our chance of developing gout.

8. Some Cancers

According to several studies, eating too much-added sugar may raise our chance of getting some cancers, including breast, colon, and pancreatic cancer. However, further research is needed to verify these findings.

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 9. Adverse Effects on Mental Health:

Some studies indicate that a high diet of added sugar may have detrimental impacts on mental health, while more study is required in this area.

Consuming too much sugar has been linked to a higher chance of developing depression, anxiety, and cognitive deterioration. However, further research is needed to determine the precise processes behind these relationships.

10. Chronic Inflammation Risk:

Chronic inflammation in the body has been related to a high diet of added sugar. Although inflammation is a normal reaction to injury or infection, it may also be a factor in many chronic illnesses, such as cancer, heart disease, and autoimmune disorders.

When you give up sugar for a month what happens to your body?

The dietician in charge, Primus Super Speciality Hospital Ankita Ghoshal Bisht said, “Several positive changes may occur in your body When you completely give up sugar for a month”

1. Healthy Teeth

Individuals who routinely eat one to two sugary beverages per day have 30% more dental diseases than individuals who do not. This is according to Healthy Food America. Furthermore, according to HFA, children who regularly consume sugar-sweetened beverages have a roughly two-fold increased risk of developing tooth decay compared to those who do not.

2. Better Gut Health

Bad bacteria in the gut are fed by sugar and refined carbohydrates, which can cause digestive issues." said Jenny Askew. “Think of acne, headaches, and rashes as inflammatory disorders that can be enhanced by this,” he says

3. Weight Loss

You'll probably start losing weight when you cut back on your sugar intake. This is because sugar has a high-calorie content and may induce weight gain. Research indicated that over 12 weeks, participants who eliminated added sugar from their diets lost an average of 2.6 pounds.

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4. Healthy Skin

Cutting sugar from your diet can contribute to promoting healthy skin and reducing the occurrence of acne.

Over 24,000 people were included in a recent study in France to see whether nutrition had any impact on whether or not someone acquired acne.

Researchers discovered that a rise in adult acne was certainly linked to a diet high in sugar, fat, and animal products. By giving up sugar you can make your skin healthy and acne free.

5. Better blood sugar regulation

Giving up sugar can help you have better blood sugar regulation if you have diabetes or prediabetes. This is because sugar can boost blood sugar levels, which may result in consequences including heart disease and stroke.

6. Reduced risk of heart disease:

Sugar can raise your blood pressure and cholesterol levels, which increases your chance of developing heart disease. By reducing these risk factors when you stop eating sugar, you can reduce your chance of developing heart disease.

 7. Lowered risk of Cancer

Your chance of developing some cancers, such as breast cancer, colon cancer, and pancreatic cancer, can be reduced when you stop eating sugar.

In 2020, research from the American Journal of Clinical Nutrition, with a focus on breast cancer, indicated that sugar consumption may be a risk factor in the emergence of various malignancies.

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8. Enhanced Mood

Sugar can worsen anxiety and sadness and induce mood changes. You can see an uptick in mood after cutting off sweets. This is because sugar can impair serotonin synthesis, a neurotransmitter involved in mood control.

A high-sugar diet has been linked to neurological brain function alterations, changed emotional states, and anxiety, according to a different 2019 research.

9. More Energy

According to Tallman, the quality of the energy source is crucial when it comes to sugar. While sugar does provide energy, the type of sugar matters significantly. Refined sugars found in processed foods, cookies, chips, and cakes can have a negative impact, leaving us feeling sluggish and lacking vitality.

 However, Tallman emphasizes that by eliminating these foods and, consequently, reducing our sugar intake, we can experience a boost in energy and an overall improved sense of well-being.

10. Decrease the risk of Stroke

There are some risk factors associated with the development of strokes that are connected to excessive sugar consumption. by reducing sugar consumption One can lower their risk of having a stroke.

You may lower your risk of stroke by eating a diet heavy in fruits, vegetables, whole grains, lean meats, and healthy fats while limiting your intake of added sugar.

Here are some wise recommendations to take into account before starting a sugar-free journey:

• Read food labels carefully to learn more about sugar content. Spend time thoroughly reading and understanding the nutrition information on all food and drink products. This will provide you with important knowledge about their sugar content.

• Avoid processed foods since they frequently have a lot of added sugar. Instead, give preference to entire, unprocessed meals that naturally have less sugar.

• Drink water instead of sugary drinks because the latter greatly increases your consumption of added sugar. Choose refreshing options like unsweetened tea, coffee, or water.

• Increase your fiber consumption since it can help you feel fuller for longer, which can help you have fewer cravings for sweets. To achieve an adequate fiber intake, include fruits, vegetables, and whole grains in your meals.

• Obtain 7-8 hours of quality sleep per night. When you don't get enough sleep, your hunger for sugary foods may be stronger, making it harder to resist desire.

• Patience is a virtue to cultivate since quitting a sugar habit takes time and effort. Don't lose heart; it's common to encounter adversity occasionally. You'll eventually succeed if you're persistent and devoted.

The dietician offered the following alternatives if you want to cut out sugar from your diet:

• Natural sweeteners: Low-calorie sweeteners including erythritol, monk fruit extract, and stevia can be used as substitutes for sugar. The effect of these sweeteners on blood sugar levels is negligible.

• Fresh fruits: Fruits include fiber, vitamins, and minerals in addition to natural sugars. They may sate your sweet needs while offering nutritious advantages.

• Spices: You can flavor and sweeten food without using sugar by using spices like cinnamon, nutmeg, and vanilla.

• Dark chocolate: Choose dark chocolate that includes at least 70% cocoa because it has less sugar than milk chocolate.

• Non-sweetened beverages: Instead of sugary drinks like soda or juice, choose water, herbal tea, or unsweetened coffee.

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