There are two types of sugar: the good and the bad.
The good kind are the ones you find in fruits as fructose and in dairy products as lactose. I agree that there's a significant amount of sugar in these foods, but you can't neglect that they're also rich in fiber and vitamins that are important for a health. The bad kind of sugar is, well, which appears in desserts, soda and processed foods. "It’s known as sucrose,” which is derived from processing cane sugar.
Ten months ago, when I was unable to see any results in my weight loss, I decided to cut refined sugar - the bad type - out of my diet. At that point I was unaware of role sugar plays in fitness. My friend suggested quitting might help me get a handle on the unexplained failures I was experiencing. It wasn't easy, but I managed to go from more than 90 grams of refined sugar a day to eating less than 20.
Here I'm talking about the one's found in desserts and processed foods, not the one in dairy and fruits. Because that sugar is natural and does not affect your body as much as the refined sugar.
Weekends and holidays were a true test of willpower, and going out to eat was the most difficult part, because you can’t know what’s in food if you’re not cooking it. But the results of cutting sugar were phenomenal.
Here's the changes I observed in my life.
1.It reduced my bad cholesterol
Refined sugar lowers the level of HDL(High-density lipoprotein), or good cholesterol. The higher the levels of LDL (low-density lipoprotein), or bad cholesterol, the higher the levels of triglycerides, or blood fats.
When you eat refined sugar, your insulin spikes which results in decreased HDL.
2.I started to feel more energetic
Little did I know how much sugar was affecting my mood. Research suggests that the most important association between refined sugar and the human body is its effect on insulin. Because all hormones are driven by insulin.So it's no surprise that I noticed a steady increase in my energy levels, but this process takes time. Now, I wake in the morning feeling enthusiastic, and have the same motivation to hit the gym after work.
3.It kept my brain sharp
When I started to educate myself, I found that sugar can eat away at your brain power.
Research shows that eating too much sugar can cause impair cognitive function and reduce proteins that are necessary for memory and responsiveness. A high intake of sugar results in decreased metabolism.
4.It kept my skin young and clear
Eating too much added sugar can make skin look dull. This happens due to a process called glycation, where the sugar in your bloodstream attaches to proteins to form advanced glycation end products (AGE'ss). They deactivate your body’s natural antioxidant enzymes, and you're more prone to sun damage. High blood sugar levels disturbs your body’s tissue and triggers an inflammatory response which results in the form of acne.
5.I Learned How To Read Food Labels
When I started reading food labels, I was shocked by the amount of foods that contain sugar.Refined sugar is disguised in food labels. Look out for dextrin, corn syrup, or anything ending in "-ose
Tip: Ingredients on food labels are arranged in order of quantity, from greatest to least, so anytime you spot it in the first three ingredients, that should ring a bell that it's high in added sugar.
6.I Switched to Healthy alternatives
I have sweet tooth, and a huge fan of ice creams, so this switch was tough for me. My cravings were unbearable for the first week. Then I started to switch foods, I’d cut up a banana and some strawberries, or use peanut or almond butter and real maple syrup (maple syrup contains natural sugar). But after few weeks, my cravings started to dull, and I was getting better at alternative snacks.
I switched to foods like dates, or pineapple. They're high in sugar, but they slow down the sugar absorption. I also started pairing sweet fruits like apples with a handful of nuts. Peanut butter with banana and oats.
Tip: The protein and fiber slow the absorption of sugar, keeping your hormone levels and mood stable. So select your foods that are rich in fiber and protein, whenever you start craving.
There are some other health benefits like:
1.It lowers your blood pressure.
2.It decreases your heart attack risk
3.Your stress levels decreases
4.It lowers risk of diabetes
5.It helps in reducing the risk of certain cancers
Try this and see the effects yourself
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