To keep things simple, choose whole foods over their processed counterparts. Some foods, including fish, lean meat and eggs, contain no sugar at all. Others, such as cruciferous veggies and leafy greens, are very low in sugar and carbs. Citrus fruits, berries, avocado and other low-sugar fruits are a good choice, too.
According to a large-scale study published in JAMA Internal Medicine in April 2014, high-sugar diets can increase the risk of dying from heart disease by a whopping 38 percent. The more sugar you eat, the higher your risk of developing cardiovascular problems.
If you’re in the mood for a frappe, mix instant coffee, stevia, peanut butter, unsweetened almond milk and ice cubes in a blender. This thick, foamy beverage tastes just like the real thing, but without the sugar and extra calories.
High sugar consumption has been linked to metabolic disorders, cardiovascular problems, inflammatory conditions and everything in between. Given these risks, it makes sense to limit or remove sugar from your diet and seek healthier substitutes.
Going on a sugar detox can be mind-wrecking, especially for those with a sweet tooth. Luckily, there are plenty of delicious, healthy alternatives available. Try these easy food swaps for cutting out sugar:
Furthermore, sugar addiction isn’t real. You might have heard that sugar is more addictive than illegal drugs, but that’s just another myth.
Researchers warn that excess sugar consumption does a lot more than just increase your waistline. It’s also a major contributor to high blood pressure, elevated cholesterol and diabetes.
First of all, decide whether you want to go cold turkey or give up sugary foods and beverages gradually. Regardless of what you choose, be prepared to clean up your diet and find new ways to satisfy your sweet tooth. A full body detox or body cleanse isn’t the answer. The key is to change your eating habits.
High sugar intake also promotes fat storage in the liver, which may cause non-alcoholic fatty liver disease, according to a review published in the Journal of the American Osteopathic Association in August 2017. Obese people with non-alcoholic fatty liver disease are more likely to develop insulin resistance, a hallmark of Type 2 diabetes and its complications.
Cutting out sugar can lower your risk of diabetes, fatty liver disease and cardiovascular problems. On top of that, you'll get leaner and have more energy.
- Depression. Feeling down is a common sugar withdrawal symptom. Along with low mood, you may also notice a lack of enjoyment in things you once found pleasurable.
- Anxiety. Feelings of anxiousness may also be accompanied by nervousness, restlessness, and irritability. You may feel like you have less patience than usual and are on edge.
- Changes in sleep patterns. Some people experience changes in their sleep when detoxing from sugar. You might find it hard to fall asleep or stay asleep through the night.
- Cognitive issues. You may find it difficult to concentrate when you quit sugar. This can cause you to forget things and make it hard to focus on tasks, such as work or school.
- Cravings. Along with craving sugar, you may find yourself craving other foods, such as carbohydrates like bread, pasta, and potato chips.
Some tips for better sleep: Avoid daytime napping and aim for the same bedtime every night.
Sipping on a drink of greens can help reduce sugar cravings, according to a 2014 study. The 3-month study, which involved 38 women, found that those who were given a drink containing 5 grams of spinach extract before breakfast each morning experienced a decrease in cravings for sweet and fat foods, from day one.
By cutting sugar, you can reduce your health risks and may feel better than you knew was possible. But first, you may experience some bumps in the road.
Our brains have a reward system that helps us survive as a species. Food is a natural reward, and consuming something sweet stimulates our brain’s reward system.
Staying hydrated will help you feel better overall and can help keep you regular. This is especially important when you increase your fiber intake, which could cause constipation. Fiber-rich foods and adequate water intake are needed to help keep stools soft and move them through the digestive system.
When you cut out sugar, your cravings get more intense and you experience withdrawal symptoms — at least at first.
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Sugar has been linked to an increased risk of a number of medical conditions, including obesity, diabetes, and heart disease. Sugar also zaps your energy, increases your risk of depression, and contributes to poor dental health — just to name a few.
If you're trying to give up sugar, you may notice withdrawal-like sugar detox symptoms. Fortunately, there are steps you can take to minimize those effects. We'll tell you what they are.