The Benefits of Reducing Sugar Intake & How to do it

It is recommended that as part of a healthy balanced diet, everyone aged 11 and over shouldn’t consume more than 30 grams of sugar per day. Many of us, however, are unaware of how much sugar we take in daily – due to it being disguised in different foods and drinks.  

Reducing the amount of sugar we ingest can promote many health benefits – read on to find out about these benefits and learn how to cut down on your sugar intake.

Stable moods and energy levels

When we eat something with a high sugar content, it causes our blood sugar levels to rapidly increase – this gives our bodies a temporary boost in mood and alertness, which is more popularly known as a ‘sugar rush’. Our bodies react to this spike by realising insulin into the bloodstream; the release of insulin immediately lowers the blood sugar levels – this can cause us to feel shaky, weak, hungry and moody. Replace the amount of sugary food eaten throughout the day with evenly spaced, more nutritious food – this will help you achieve more stable energy levels, in turn making you feel a whole lot better…

Weight loss

Cutting back on sugar intake can also lead to weight-loss. Many different foods and drinks contain high levels of sugar; these foods are often also high in calorie levels. These particular foods don’t have the nutritional benefits that fuel our bodies in the correct way – think of them as ‘empty calories’ if you like.

Consuming high sugar levels at once causes spikes in blood sugar – which can leave us feeling less satisfied and still hungry after eating. Try to avoid eating food that are pro-inflammatory, high-glycaemic or high in saturated fat; these include the likes of white bread, fried food and pizza.

Top tip: eat foods high in fibre and protein, such as leafy greens, eggs, fish and oats.

weight loss
Improve cognitive function

It has been discovered that overconsumption of sugar can cause impairments in cognitive function, in areas such as memory - this overconsumption can block our memory receptors and impair the proteins that are necessary for memory and responsiveness. In a US study, it was found that too much sugar can damage synaptic activity in the brain, which impairs communication between brain cells – causing us to be easily distracted and feel unfocused.

Promotion of youthful skin

Studies have shown that ingesting large amounts of foods high in sugar can contribute to the formation of acne and dehydrated skin - this includes circles beneath the eyes and leaving the skin looking dull. It has also been found to contribute to the breakdown of two types of skin protein: elastin and collagen – these two proteins are vital in protecting the skin against wrinkles and keeping that fresh-faced look.

Reduce the risk of type 2 diabetes

Prolonged intake of too much added sugar can cause our bodies to become resistant to insulin, which means cells have trouble absorbing glucose due to not producing enough insulin to balance blood sugar levels. This can cause a build-up of sugar in the blood - which can lead to type 2 Diabetes.

diabetes
Save money

By swapping sugary snacks for alternatives like fruit, nuts and granola, you can save money as well as boosting your general health. Nutrient-rich food keeps us feeling fuller for longer which can cause a reduction in the amount of food eaten daily – in shape for summer here we come!

How to wean yourself off sugar

It’s advised that when removing sugar from our diets, we do so gradually – this is because a drastic decrease can cause symptoms of sugar withdrawal, that doesn’t make us feel all that nice. Here are some tips for gradually reducing your sugar intake:

- Cut down the amount of sugar you add to your hot drinks (tea/coffee) – you’ll soon learn that your body gets used to it & it actually still tastes nice! Try to opt for a non-aspartame based sweetener, as aspartame has links to the formation of cancerous cells.

- Go for the sugar-free option when buying drinks, sauces or food. There’s often sugar in products we wouldn’t expect, like toothpaste - so make sure to check the label!

- Need a sweet fix? Instead of reaching for chocolate or sweets, opt for fresh fruit such as strawberries or raspberries.

- Reduce the amount of sugar used in baking – unsweetened applesauce is a great alternative.

- Are you a ketchup or bbq sauce lover? Well, try and reduce the amount of sauce you eat with meals - condiments can be higher in sugar than you think! Swap these for low sugar alternatives or condiments such as salsa, mustard, pesto or hot sauce.

Protect your health

Decreasing sugar intake is a great way of safeguarding your general health, but sometimes illnesses may arise are out of your control. Purchasing health insurance is a great way to ensure you will receive the best healthcare should you become ill.

Here at the Health Insurance Specialists, it is important to us that you find the right policy, for the best price – we are able to get you the best deal with some of the UK’s leading providers. Get your free, no-obligation health insurance quotes here. Alternatively, visit our contact page to get in touch with one of our friendly experts.

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