Description
Sugar consumption is linked to weight gain, chronic obesity, diabetes, heart disease, and many more health issues. It is important to understand the two types of sugars.
Natural sugars - found naturally in fruits and dairy products
Added sugars - sugars that are added into foods, beverages, flavorings, syrups
You should not be afraid of an apple because of its natural sugar, while you may want to avoid a soda due to the added sugar it contains.
How to Do It
Decrease added sugar consumption by reducing or removing processed and packaged foods, candies, and sodas from your diet. Liquids containing flavorful syrups are generally overlooked but contain some of the highest concentrations of added sugars. Recommended total amount of added sugar for men is 9g and for women is 6g per day [1].
Benefits
Why it works
- Decrease nutrient poor calories
- Reduces hunger and craving for sugar-filled empty calories
- Reduce inflammation
- Reduce triglycerides
- Decrease blood pressure
- Lower blood sugar levels
- Lowers androgen secretion and oil production
- Reduced risk of insulin resistance
- Prevent gut dysbiosis
- Slow telomere shortening
Suggested Frequency
Daily
Side Effects
- Headache
- Dizziness
- Increased risk for: Fatty liver Disease, heart attack
Required Equipment
Mental fortitude.
Gurus/Celebrities/Doing it
These celebrities have publicly vowed to completely remove added sugar from their diet:
Kate Hudson
Miranda Kerr
Jimmy Choo
Suggested Time of Day
Reduce or avoid sugar as much as possible - especially in the morning and prior to bed.
Sugar in the morning can lead to an energy crash later in the day.
Sugar in the evening can lead to lower quality sleep.
Notes
- Remember soft drinks, energy drinks, and fruit juice are all sources of added sugar.
- Sugar can go by many names including; sucrose, agave, high-fructose corn syrup (HFCS), dehydrated cane juice, honey, fructose, glucose, organic cane sugar, dextrose, syrup, cane sugar, raw sugar, corn syrup, and coconut sugar.
- Pay attention to ingredients on packaging
Supporting Studies and Articles
Expand Collapse- https://www.ncbi.nlm.nih.gov/pubmed/19704096
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443321/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4856550/
- https://www.ncbi.nlm.nih.gov/pubmed/22291727
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3584048/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884775/
- https://www.ncbi.nlm.nih.gov/pubmed/22070422
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3595327/
- https://www.ncbi.nlm.nih.gov/pubmed/24743309
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4761710/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4551584/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024874/
