Many adults consume much more sugar than the human body needs, so reducing the intake of added sugar is a healthy idea for most people. As people continue to find effective ways to live a healthy life or lose weight, The sugar-free diet is becoming more and more popular. However, what should everyone know about a sugar-free diet? Is it really necessary to quit sugar?
Why should we quit sugar?
Because in everyone's daily life, reducing sugar intake can improve a person's health. Many adults eat more sugar than suggested above. Studies have found that adults get about 15% of their calories from added sugar alone. This sugar intake does not even include natural sugars, such as those found in foods such as fruits and milk.
Why eating sugar is harmful to the human body?
sugar can cause increased inflammation in people’s body and potential attacks of serious diseases, such as weight gain (especially around the abdomen), long , acne, and higher risk of mood swings, and also increase people’s risk of cancer, 2 The risk of type diabetes and heart disease.
and sugar, it may also damage a certain area of the brain. Excess sugar will have an inflammatory effect on the memory center of the brain, and may be a risk factor for cognitive decline. It will consume essential nutrients in people's body, including magnesium.
Everyone knows that sugar can cause positive "impulses" in a short period of time,Although this is usually associated with children’s ADHD, sugar actually triggers a pleasant response in adults. Sugar triggers people’s rewards and pleasure. The chemical dopamine is released when people get pleasure from delicious food. Too much dopamine will reduce freshness and promote impulsive behavior.
When people’s blood sugar levels return to normal, elevated sugar levels can make the body feel tired, thirsty, headaches, and frequent urination.
In addition to the long-term risks and mental effects of the disease, it is well known that, Sugar is harmful to human dental hygiene. Sugary foods and beverages are actually one of the main reasons for people’s tooth decay, because the bacteria in the mouth produce acid when they break down sugar, which dissolves the tooth surface, which is the first cause of tooth decay. Phase 1.
Therefore, sugar has been proven to affect people’s weight, long-term health risks, mental health and dental hygiene. How can everyone reduce their intake?
Sugar content can help a person reduce the risk of these health conditions. Substituting healthy choices for high-sugar foods can help a person get all the necessary vitamins and minerals without increasing calories. It can also help if necessary. They lose weight.
Several tips for reducing sugar
Take Here are 3 simple tips that people can use to help reduce sugar in their diet:
_strong14 Take your timeOne of the most important things to remember when changing your diet is to make progress gradually.From a full sugar diet to a sugar-free diet should be a slow process.
It may be helpful to start by eliminating the most obvious sources of sugar. People can stay away from baked goods such as cakes and candies. Staying away from sugary drinks is also a good starting point.
A person can also try to reduce the amount of sugar and cream added to coffee or tea until no sugar is consumed at all. Establishing a sugar-free diet can help a person re-train the sense of taste, which means that the body is unlikely to crave for lack. Sugar.
2. Read the product label
Once one manages to eliminate the most obvious sugars from the diet, everyone can turn their attention to other sugary products. Reading product labels can help them identify the types of sugars to avoid.
sugar has many names, and there are many different syrups and concentrates. The sugar on food labels has at least 61 different names. The most common ones include: sucrose, brown sugar, corn syrup or high fructose corn syrup , barley sprout, coconut sugar and so on.
Sugar is hidden in many different supermarket foods. For people who want to follow a sugar-free diet, reading the label is a must.
3. Stay away from carbohydrates
Many sugar-free diets also recommend that people control their intake of carbohydrates, such as steamed bread and noodles, because the body quickly removes the carbohydrates in these foods. The compound breaks down into sugar,This process can cause blood sugar levels to spike.
In summary, a sugar-free diet is very beneficial to health and can help people avoid many health risks. Therefore, in daily life, it is necessary for you to quit sugar, but you must follow the three simple tips introduced above, only in this way can you help you reduce your sugar intake.
References
"Sugar-Free Diet Plan-How to Lose 10 Catties in 4 Weeks" Grace Walsh May 10, 2021
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