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So, you've heard that sugar is the devil and that just glancing down the road would cause all the bad things that happen to you. Ok, that's maybe a bit dramatic, but nevertheless, eating too much sugar is badociated with all kinds of health problems.
"[Excess sugar] can contribute to increased triglyceride levels, tooth decay, type 2 diabetes and heart problems, "says Amy Gorin, RDN, owner of Amy Gorin Nutrition in the New York area. Phew! Are you out of breath reading this? Because it's a lot to take.
So … how much sugar is it?
First of all, it is important to note that all this applies specifically to added sugar (cane sugar, honey, maple syrup, coconut sugar), and not to the natural sugar contained in dairy products and fruits. .
The most recent dietary recommendations for Americans recommend consuming less than 10% of calories from added sugars, a recommendation that Gorin recommends to stick to. (She notes that for a 2,000-calorie diet, this equates to about 13 teaspoons of added sugar.) "It's very feasible, especially if you start using sweet ingredients without added sugar," she says. she. More on this subject in a minute.
Okay, but what happens when you stop eating so much sugar?
Whether you're looking for a cold turkey or drastically reducing your sugar intake, here's what you could try out (hint: good things to come!):
1. Desires may increase (temporarily).
You usually have this ice cream after dinner or a tart candy after lunch, so without it, there is a vacuum. "You may notice that you always want to eat sweet foods at first, but if you give it time, that feeling will lessen," says Gorin. The key is to resist these first irritable impulses and to know that there is light on the other side.
2. You will not roll on the roller coaster of blood sugar.
If you replace sugar calories with high-fiber carbohydrates like fruits, and increase your intake of healthy protein and fat, the change will help stabilize your blood sugar, says Young. "That's the main effect of sugar reduction: with lower and lower blood sugar levels, you may feel less lethargic and more energetic," says Young. Goodbye, afternoon slowing down.
3. Your moods can be better.
According to Young, if you've ever had mood swings, stabilizing your blood sugar can help you feel better. And if you've ever tried candy as a mental catch-up in the middle of a stressful work day, you'd better leave that habit behind. A 2019 study of carbohydrate consumption and mood revealed that a sugar rush does not help mood, but it makes you sleepy and sleepy in an hour.
4. Your tastes will adjust.
Although you may feel like you're eating a bowl of raspberries and blueberries instead of a cupcake, your tastes will change over time and you'll discover that the natural sugars in the fruit are … delicious. "You'll be amazed at how satisfied you are with serving fruit for dessert," says Gorin.
5. In the long run, your heart will be healthier.
Do not forget your heart in all of this, regardless of your number on the scale. Adults who consume 17-21% of their daily caloric intake of added sugar have an increased risk of dying from cardiovascular disease by 38%, compared to those who capped the number of calories from added sugar to 8% of total calories, according to a study conducted in JAMA Internal Medicine. Whether you're gaining weight or keeping the same weight, the authors point out that excess sugar is badociated with high blood pressure and an increase in triglyceride levels and "bad" LDL cholesterol, which all tax your body weight. ticker over time.
Speaking of sweets … watch the taste test of Ariel Winter test better candies for you.
How can I reduce so that it really sticks?
In truth, you do not need to completely eliminate the sugar or drop the candy overnight. "Doing this gradually is the best solution. If you drink several sodas a day and it takes a month to reach one or a zero, it will be just as effective, "says Young.
Here are some tips to help you on your way:
- Pull on adding sugar to your food. Try sprinkling cinnamon in your coffee for natural sweetness. Gorin also likes to add nutmeg and fresh fruit to oatmeal (rather than brown sugar).
- Make fruit your best friend. By leaving added sugar, the fruits will really help in the process. A special Gorin candy: cook frozen fruits (blueberries, strawberries, etc.) in a saucepan with a little water, until some juices liquefy into a delicious "syrup". Or, take a bowl of fruit for dessert, instead of cookies.
- Beware of sneaky sugar. As sugar hides many unexpected foods, such as bread and pasta sauce, you should read the ingredient labels to make sure that the brands you buy are minimal or no added sugar. "I doubt you even noticed the difference in taste," she says.
When you make sugar, make sure it counts with something you really like – because, hey, sometimes you have to indulge yourself.
Jessica Migala is a health journalist specializing in general wellness, fitness, nutrition and skin care. Her work has been published in Women, Health, Glamor, Health, Health, and more
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