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Learn about the benefits your body gains when you cut down on sugar

Learn about the benefits your body gains when you cut down on sugar

  The American Heart Association suggested reducing sugar and that women should not eat 6 tablespoons of sugar, while men should not exceed 150 calories, or 9 tablespoons of sugar, per day.  

We eat  sugars  daily in most of our foods, either in a natural form that comes from  vegetables  , fruits , and  dairy, or by manually adding processed sugar to juices and foods. But there are limits to the amounts of sugar that we must eat daily, so as not to affect our general health.

The American Heart Association suggested   that women should not eat more than 100 calories of sugar per day, equivalent to 6 teaspoons, while men should not exceed 150 calories, or 9 teaspoons per day.

And just as eating sugars greedily has negative effects on our health, also staying away from sugars and eating them in the right amount would bring good results.

Here we learn about some of the things that happen to our bodies when we stop eating sugars.

Help to lose weight

Usually sugar lovers   who eat a lot of sugar in their diet suffer from  weight gain .

Foods full of sugars cause insulin resistance in the long term, which reduces the absorption of glucose, and the resistance of fat cells to insulin reduces the absorption of fats, which raises the concentration of fatty acids in the blood.

Insulin resistance   is also the main component of metabolic syndrome that results in weight gain and obesity, and increases the risk of heart disease .

Sugar also interferes with the action of the hormone leptin, which is responsible for reducing appetite. Of course, when leptin signals do not reach the body properly, it leads to weight gain, especially in the waist and abdomen.

When healthy nutrients replace sugar in your diet, the work of hormones will regulate naturally, and messages will be sent to the brain to tell it to reach the point of satiety, so you will not continue to eat more and more, which reduces the  calories  you eat, and weight decreases as a result.

Slow down the signs of aging

The process of uniting sugar molecules (glucose and fructose) with protein or lipid is called   glycation, and it occurs inside the body when excess sugar inside the body combines with collagen and elastin in the  skin . This is a cause of inflammation, and reduces the effectiveness of the proteins (collagen and elastin) in the  skin  that help it stay young.

When this union occurs, the skin loses its softness and youth. The problem is greatly exacerbated when blood sugar levels rise due to constantly eating too much sugar.

A  study  of 600 people between the ages of 50 and 70 revealed that those with higher blood sugar levels showed signs of aging more than those with low blood sugar.

Not only that, it is possible that we can observe this, as  people with diabetes  appear to be older than their non-diabetic peers.

Although it is not possible to stop the process completely, it is possible to slow it down by reducing the levels of sugars in the food.

You sleep better

The more sugar you eat during the day, the more often you wake up in the middle of the night. Even if you don't fully wake up, the sugar in your system can knock you out of a deep sleep, leaving you feeling groggy the next day.

By cutting back on  sugar  and carbohydrates, especially before bed, you'll avoid spikes in blood sugar levels, which can interfere with  sleep .

You'll also avoid the inevitable dip that follows that high, which triggers the release of hormones to regulate glucose levels and stimulates the brain, making it easier to wake you up. Of course, giving up sugars before bed will avoid this from happening, and enable you to sleep better.

If you really need a snack before bed, try some oatmeal or whole grain cereal, so you can keep your blood sugar levels in check.

Improve psychological and mental health

In  a study  conducted in 2018, to find out the relationship between diet and mental health in young people, researchers found that there is a relationship between high levels of sugar consumption in the diet, and a higher incidence of anxiety and depression.

This is not the only study, as it was preceded by many studies confirming the same relationship. A   psychiatry researcher discovered a strong link between high sugar consumption and the risk of depression and schizophrenia.

If you want your psychological and mental health to be healthy, try to start reducing the amount of sugar in your diet.

You feel energized for longer

Some resort when feeling tired or exhausted and running out of energy to drink sugary soda water, or sweetened juices.

Instead of relying on sugar for energy, get more calories from whole grains, fruits, vegetables, and other unprocessed foods. These foods provide longer-lasting energy, not the rapid ups and downs of energy levels that occur when eating sugar.

By replacing  sugar  and simple carbohydrates with healthy fats and complex carbohydrates as your main source of energy, you can say goodbye to those energy highs and quick crashes, leaving you feeling energized for longer.

The body's immune system improves

Sugar contributes to chronic inflammation, which reduces the immune system's ability to fight off colds and flu. And your chances of catching colds and flus are likely to decrease  throughout the year if you reduce sugar in the diet.

A  study  published in the American Journal of Nutrition revealed that eating 100 grams of sugar affected the function of phagocytic cells (cells that engulf and destroy foreign bodies entering the body), and that its effects last for at least 5 hours.

Maintaining a sexual life

As we mentioned, high blood sugar causes an increase in insulin hormone secretion, which can negatively affect other hormones.

Excess sugar can reduce the secretion of  testosterone  in men, causing  a decrease in libido . Increased blood  sugar concentration is  also a major cause of erectile dysfunction in men with diabetes, and can lead to permanent weakness over time.

For women, high  levels of  sugar cause vaginal dryness, which may make sexual intercourse painful, and high levels of sugar also create a fertile environment for  vaginal bacteria to multiply .

And when eating sugars, the body secretes the hormone cortisol, which is called the stress hormone, and its increased levels cause a decrease in  sex drive.

The risk of heart disease decreases

When glucose rises after eating sugary foods, the hormone insulin is released, and this activates a part of the nervous system that increases blood pressure and heart rate.

High blood pressure is a major risk factor for heart disease, as is diabetes and obesity, both of which are linked to excessive sugar consumption as well.

Sugar also increases unhealthy fats in the blood called triglycerides, which increases the risk of heart disease and stroke.

In a 2014 study  , those who ate the most added sugar were more likely to die from cardiovascular disease than those who ate less.