Indulging in a bowl of hot gulab jamun or savoring a scoop of creamy ice cream can be an irresistible delight. However, while these sugary treats bring immediate pleasure, they also pack a hefty dose of sugar and calories. Sugar, the fundamental ingredient in these desserts, is a double-edged sword. On one hand, it provides a quick burst of energy, but on the other, excessive consumption can lead to a myriad of health issues including obesity, diabetes, dental problems, and even have adverse effects on mental health. In light of these concerns, health experts are increasingly advocating for a reduction in sugar intake or even complete cessation to reap significant health benefits. In this article, let us find this out from the leading dietitian and nutritionist for weight loss, Avni Kaul.
What happens when you stop eating sugar?
Stabilises Your Energy Level – Eliminating sugar from your diet can help stabilize your energy levels by avoiding the high glycemic index foods that cause rapid spikes in blood sugar. These spikes lead to a temporary rise in energy, followed by a quick drop as insulin moves the sugar from your blood into your cells, leaving you feeling fatigued and craving more sugar. Contrary to popular belief, scientific research suggests that the so-called ‘sugar rush’ is a myth; sugary foods and drinks do not enhance mood or reduce fatigue but can actually make you more tired and less alert shortly after consumption. By limiting refined sugars and white starches to occasional treats, you can avoid these energy slumps. Instead, choosing snacks rich in protein and healthy fats helps maintain balanced blood sugar levels, providing a more consistent and gratifying energy throughout the day without the disruptive peaks and troughs.
Better Weight Management – When you quit sugar, you can lose weight faster. Sugar provides empty calories and stimulates ghrelin, the hunger hormone, making you overeat. Foods high in sugar don’t keep you full for long. The calories from sugar quickly add up, especially if you add it to tea or coffee. Drinking three cups of tea a day with two sugars adds an extra 92 kcal, which is about 5% of your total energy intake. This also gives you 24g of sugar, close to the recommended daily limit of 30g. Reducing sugar cuts empty calories and helps avoid the constant hunger and overeating caused by sugar spikes.
You Sleep Better – Did you know that cutting down on sugar can significantly improve your sleep? High sugar intake delays the release of melatonin, disrupting your natural sleep cycle. This lack of quality sleep can increase your cravings for more sugar, creating a harmful cycle. Research shows poor sleep can impair blood glucose balance, leading to even more sugar cravings. Sugar, especially combined with caffeine in some foods, disturbs sleep patterns, causing lighter and less restorative rest. Without adequate sleep, your body struggles to heal and restore itself properly. By reducing sugar intake, especially before bedtime, you can experience deeper, more restful sleep, leading to better overall health and well-being.
Better Skin – Don’t be surprised if we tell you that your skin will look much better if you remove sugar from your diet. If you are wondering why, it is because When you consume sugar, it triggers insulin release, leading to inflammation that breaks down collagen and elastin. Additionally, sugar binds to collagen during digestion, which can impair its function and contribute to skin disorders and wrinkles. By eliminating sugar from your diet, you prevent glycation, the process that distorts collagen and elastin, essential for youthful skin. This reduction in sugar intake can diminish fine lines and pigmentation, helping your skin appear smoother and more vibrant.
Affects Mental Health – It may be hard to correlate, but there exists a direct relationship between sugar consumption and mental health. Sugar triggers the release of dopamine in the brain, linked to pleasure and reward. This activation can drive cravings and affect behaviours. Cutting sugar intake can lead to improved mental health by reducing these dopamine-driven urges. Studies suggest high sugar intake is linked to increased risks of depression and anxiety. By avoiding sugar, you can disrupt these reward pathways, potentially alleviating mood disorders. Whether in food or directly injected, sugar’s impact on mental health is profound. Breaking the cycle can positively influence your overall well-being by reducing the dopamine-driven desire for sugary foods and enhancing emotional stability.
Now that the benefits of quitting sugar are clear, it is evident that this dietary change can lead to stabilized energy levels, improved weight management, better sleep, healthier skin, and enhanced mental health. By reducing sugar intake, individuals can enjoy a more balanced lifestyle, free from the detrimental effects of excessive sugar consumption.
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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