Sugar is a component used in the contemporary diet , present in all its presentations, in most foods. Our body turns it into fuel, but to what extent do we depend on sugar? When does it become harmful to our body?
In large amounts, sugar is a silent poison. In the following article, we will explain why, and what measures you can take to minimize your consumption .
What is sugar?
First, we must conceptualize sugars . It is the generic name given to carbohydrates, which are molecules formed by groups of carbon and alcohols . They are completely natural substances, produced every second, in living beings. (1)
To highlight: Within these, we find glucose, galactose and fructose found in fruits, vegetables and grains . On the other hand, we have added sugars (or free sugars), such as sucrose, a sugar molecule that contains fewer benefits than carbohydrates found in foods such as nuts or grains.
In this sense, sugar is a soluble molecule with a sweet taste that is widely used to sweeten foods or to add it to foods sold commercially such as cookies, desserts, or sauces.
How to quit sugar?
Endless studies confirm that the indiscriminate consumption of sugar leads to fatal repercussions (2) . Therefore, it is reasonable to take measures to limit it. Next, we will teach you little tricks to implement little by little.
1. Reduce consumption gradually
You may be tempted to stop consuming sugar abruptly, but this would not be the best option.
You should know: The reward center , a neural system that modifies a person’s behavior and thoughts to achieve a goal (such as the act of eating to satisfy yourself), seems to be modified by excessive glucose consumption (3) , decreasing dopamine levels, perpetuating the act of overeating . (4)
So your uncontrollable desires to eat something sweet have physiological explanations. Therefore, we recommend decreasing your sugar intake little by little , perhaps cutting your intake in half or even as much as a quarter.
2. Avoid carbonated and pasteurized drinks
A good part of the added sugar that is consumed comes in liquid form . Sodas and fruit juices have more sugar than anything else. You can replace them with tea, carbonated or plain water and coffee (in moderate amounts) in your meals.
3. Drink enough water
There is no mandatory minimum amount of how much water to drink per day, since it varies with age, sex, level of physical activity and other physical conditions (such as pregnancy or lactation). But it has been found that water consumption in young adults is less than it should be. (5)
Note: Drinking a glass of water before, during, and after a meal promotes satiety and weight loss by replacing liquid calories from sugary drinks, as well as reducing excessive food intake.
4. Increase fruit consumption
A fruit is a good substitute for desserts and sweets , as they contain fewer calories and more minerals, vitamins, and antioxidants than a cookie. You can start by implementing an apple , banana and melon as a snack, or mix them to prepare delicious combinations in the form of fruit salad .
5. Make 4 to 5 meals a day
On many occasions, the desire to eat sugar is caused by the brain’s desire to look for fuel, since it is an organ whose energy depends exclusively on glucose.
Tip: Modifying your meal schedule , oriented towards three courses, accompanied by healthy snacks (fruit salads with nuts, for example), is a good idea to satisfy the craving to open the package of cookies.
6. Consume protein and healthy fats
For a long time, the belief spread that fats were “bad” and that carbohydrates were the perfect substitute (6) . Today, it is known that there are fats (such as polyunsaturated) that we can implement in our diet, with clear and proven benefits .
You should know: Nuts , peanuts and other types of food such as salmon are good sources of omega-3 and 6 . On the other hand, amino acids in food allow you to build muscle, promote DNA synthesis and cell function .
7. Avoid processed foods and moderate refined carbohydrates
Processed foods such as sugary cereals, canned vegetables, or microwave-only foods contain fewer benefits than less processed foods , such as fresh vegetables or nuts.
It is difficult to remove them from our diet, since they offer easy accessibility and little preparation than more elaborate recipes. You can replace a breakfast with sugary cereals, with foods rich in fiber , vitamins and minerals, such as oatmeal or fruit.
8. Perform exercise and distractive activities
Although diet is the cornerstone of a healthier life, we cannot ignore the advantages of a more active life. Therefore, incorporating exercise habits (such as a light walk, lifting weights or simply taking more stairs), substantially reduces the risk of cardiovascular or metabolic diseases .
9. Opt for natural and healthy sweeteners
Natural sweeteners are low-calorie chemicals that emulate the taste of sugar, but without its drawbacks. We have fructose, erythritol , mannitol, sorbitol and stevia . You can replace industrial sugar with moderate amounts of these elements.
To highlight: There is controversy regarding the use of sweeteners , since they have been associated with increases in cardiovascular, metabolic or even tumor risk (7) . However, there are not enough studies or evidence to corroborate these claims. (8)
What are the benefits of stopping consuming sugar?
Is sugar really that harmful? Why should I give it up when it tastes so overpowering? Well, we will succinctly explain the benefits of giving up sugar for the most part:
1. Improved cardiovascular health
Excessive consumption of sucrose or fructose beyond the indicated levels alters the lipid profile of people, with changes in insulin levels.
You should know: The WHO recommends that sugar intake should not represent more than 5% of daily calories.
In addition to the above, there are other risk factors such as obesity, stress and a sedentary lifestyle , increasing the risk of arteriosclerosis or other pathologies (9) . Therefore, stopping sugar consumption is a great measure to avoid suffering from the aforementioned disorders.
2. Decreased risk of diabetes
Epidemiological evidence suggests that eating foods containing high amounts of sugar is a risk factor for type 2 diabetes mellitus .
To highlight: Sugar consumption aggravates macrovascular complications, increases blood lipids and increases blood pressure (10) .
Therefore, reducing the number of sweets or any hyper-processed food are reasonable recommendations .
3. Reduction of inflammation and fluid retention
Sugar increases low-density lipoproteins (the “ bad cholesterol ”), which transport lipids to other tissues and blood vessels, stimulating the inflammatory response, with production of free radicals.
Note: A diet low in refined sugar and rich in antioxidants and anti-inflammatories prevents disorders associated with inflammation and fluid retention.
4. Memory enhancement
Alzheimer’s disease is feared and the underlying mechanism is unknown. Different mechanisms have been proposed, such as the formation of free radicals, neuronal inflammation and brain resistance to insulin (11) , caused by high sugar concentrations over a long period of time. (12)
Notable: What you eat is known to change the function, structure, and plasticity of the brain . For this reason, knowing how to choose foods that boost your brain is necessary to keep your brain functions intact, especially vitamins, minerals, and polyphenols.
5. Increased physical energy
” Sugar crash ” is a concept that alludes to the fact that eating a lot of sweets generates an insulin spike, which reduces blood sugar levels and generates a state of tiredness and weakness. These mood swings are not healthy at all, so by reducing sugar consumption, physical energy increases considerably
Tip : Moderate exercise, such as a 10-minute walk, is a healthier and more effective alternative to boosting energy than, for example, eating a chocolate bar. (13)
6. Decreased stress and anxiety
Stress and sugar have a synergistic effect . A stressed individual cannot stop eating sweets to control anxiety and agitation. In turn, sugar causes more dependence and is harmful to the body, resulting in greater metabolic stress.
Due to the above, reducing or stopping sugar consumption generates a satisfactory decrease in states of stress, nervousness and anxiety .
7. Weight loss
The consumption of sugars in the form of cereals or sugary drinks has increased obesity worldwide. In children and adolescents, those who consume fewer sugary drinks have a lower body mass index , waist-hip ratio, and lower body fat than those who do. (14)
Note: By virtue of the above, it can be asserted that reducing sugar consumption will cause a progressive and healthy weight loss .
Key Findings
- The chronic and excessive effect of sugars represents a risk for millions of people.
- There are various strategies to reduce the amount of sweets you eat, how to avoid sugary drinks and foods with processed ingredients.
- Changing your diet to more complex carbohydrates, found in seeds and vegetables , favors the process of reducing sugar consumption.
- Reducing sugar provides your body with a myriad of benefits , including weight loss, lowering the risk of disease, and improving cognitive activity.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.