Sugar is one of the most popular food ingredients today. It is available in abundance and avoiding sugar is a task in itself. Avoiding Sugar is great for the health. From ice cream to pancakes to delicious chocolate milkshakes, sugar is everywhere. It is very tough to do. Avoiding sugar and cutting off it from the diet is a big task in itself. When we talk about cutting off sugar, it is artificial sugar that is harmful. We get sugar from natural sources like fruits already and it is a vital part of our diet. The sugar that is to be avoided is the table sugar or refined sugar. Our body craves sugary items and eating them gives a sense of pleasure but quickly, this pleasure turns into an addiction and it gets worse and worse for our health. It is essential to ensure that the sugar intake is not too minimal for a healthier life.
Effects of sugar
Sugar has many ill effects on the health. It is tasty but the effect that it causes is not just limited to a particular area but affects different areas and functions of the body. From heart to mental health and of course, physical health. Table sugar can harm various areas of the human body. They not only give rise to internal health issues but also damage the overall body. For a body that is healthy, avoiding Sugar is important.
Heart and Cardiovascular Issues
Having too much sugar can be quite disastrous for the health of the heart. According to one study, if you consume a lot of sugar, you are twice as likely to die compared to a normal person. A reason could be that extra sugar in the blood releases more fats which results in cardiac issues. It is very significant to have a healthy heart as the heart is one of the most crucial organs in our body to run various functions so it becomes very critical to avoid sugar. Having a healthy heart is the key to having a longer life span that is free from issues.
Weight Gain Issues
Weight gain is a big issue that is very common these days. Having extra fat is very harmful and it can cause tremendous harm to the health. It is particularly crucial to have a weight that is according to the age and the height. Constant consumption of added sugar can cause weight gain at a fast rate. Having extra weight can give rise to other issues including cardiac issues.
Mental Health Issues
Previously it was known that having sugar was linked with a positive effect on the mood but now newer research has shown that this may not be the case. Heavy consumption of sugar may also interfere with the mood. According to research published in Scientific Reports, men who take higher amounts of sugar may have a higher risk of depression. Various research has shown that our diet has a great influence on our mental health. Other issues like stress can also be a big reason.
Skin Health Issues
Consumption of sugar has also been linked with the health of the skin. Constant consumption has been shown to cause issues like acne, dark spots, etc. Also, it has been seen that those who take table sugar have shown faster aging.
Sugar Effect on Teeth
Our teeth are one of the most vital parts of our body. They allow us to chew any delicacy with ease. Keeping them in good health is one of the most important aspects of maintaining good health. They should be healthy, clean, and free from any cavities. If we have a constant consumption of sugar, it may result in the health of our teeth going down. Sugar stuck in our mouth works as a magnet to attract various bacteria. The stuck sugar in teeth attracts bacteria and these bacteria have acids as their waste products that gradually develops cavity in the teeth. So for those, who are serious about the health of their teeth, it is important to be serious about avoiding sugar and move to other options. Regularly cleaning teeth is also a good point.
Avoiding sugar
Now that we know the ill effects of sugar consumption, it is important to take steps to avoid sugar intake. This is a big part of having a greater health. Avoiding Sugar may seem like an easy step but sugar is one of the most addictive substances. To completely remove it from the diet requires great self-control and planning. It is also important to know that cutting out sugar doesn’t mean that we cut even the natural sugars. It is important to take sugar from natural sources as they are good sources for the consumption of sugar.
- Avoid soda: Sodas are the biggest source of the sugar. They are highly addictive and for many, they are an important part of their diet. A person consumes extremely high amounts of sugar through these sodas so stopping their intake should be the biggest step in cutting the added sugar in the diet. In the place of sodas, natural fruit juices should be given preference as they are healthier and have a natural taste. For those who are looking to avoid Sugar, cutting off sodas is a must.
- Checking food labels: Many products have hidden added sugar in them so it is important to check the ingredients of any food you purchase and swap it with options that don’t have added sugar in them. The content of the food is always written on the label which is easy to read. It should be made as a habit to read the labels so that the diet becomes more and more healthy.
- Using fruits as sweeteners: Fruits are a great gift when it comes to adding sweetness to the food. They can be used in breakfast items like oats in the place of sugar. They give them a unique taste and increase the nutrient content of the oatmeal. Fruits are a good source of nutrients and to use them as a natural sweetener is truly a great option.
- Avoiding artificial sweeteners: Artificial sweeteners like aspartame are not the solution. They are not good for the health and can cause harm to the health like cardiac issues and even stroke. They are not to be used as a substitute for the added sugar. Drinks that have this sweetener should also be avoided as they are not good for the help.
- Substitutes: Options like vanilla extract should be used in place of the sugar in items like coffee. They provide a similar sweet taste to sugar and are a much better and healthier option. They also have an easy-to-acquire taste. They can be put into a variety of food items and are easy to use.
Time is the key
Avoiding Sugar is a big task. It is not like something that is easy and can be done quickly. It requires a lot more than just a will to avoid the sugar. Sugar is an ingredient that becomes part of diet during childhood so it takes time to adapt a diet that is free of sugar. But with proper planning, sugar can be completely cut off from the diet. It is better to have a plan that involves putting down the use of sugar slowly so that it becomes much easier. Within some time, it will be much easier to avoid sugar completely. So, avoiding Sugar is a task that requires a lot of things and it takes good time to kick out this habit.