The Benefits of Eating Less Sugar for Weight Loss

The Benefits of Eating Less Sugar for Weight Loss

If you’re trying to shed pounds or improve your health, then try eating less sugar to reduce your intake, a great place to begin.

There are ways to reduce added sugars without compromising taste or the quality of your diet. The most important step is reading food labels carefully and limiting prepackaged foods and snacks in your intake.

Reduced Risk of Diabetes

Eating less sugar for weight loss can reduce your risk of developing diabetes, which occurs when the body doesn’t use sugar (glucose) properly to fuel cells and may lead to serious health complications like heart disease, high blood pressure and kidney damage.

Eating plenty of fruits, vegetables and whole grains as well as low-fat dairy and lean protein can help you manage your weight and cut back on sugar consumption. Furthermore, adding healthy fats from nuts, seeds and low-saturated fat oils into the mix is beneficial for overall wellbeing.

Additionally, you should steer clear of foods and drinks with added sugars such as sweetened fizzy drinks, juices and smoothies. Items like baked beans, pasta sauces, ketchup and tomato purees tend to be high in sugar so be mindful when selecting these items.

Cutting back on sugar not only lowers your risk for diabetes, but other diseases and conditions as well, such as heart disease (which is two to four times more prevalent among those with diabetes). Furthermore, managing blood cholesterol levels may reduce the likelihood of having a heart attack or stroke.

Eating less sugar can also lower your risk of chronic inflammation, an integral component of diabetes. Prolonged inflammation can have negative effects on blood sugar, heart health, joints and other organs.

If you’re worried about your risk for diabetes, ask your doctor for a test and discuss with them what steps can be taken to improve your wellbeing. This is especially crucial if you have prediabetes–a condition in which blood glucose levels are higher than normal but not yet at diabetes threshold.

Reduced Risk of Heart Disease

If you are overweight or have a family history of heart disease, it is essential to reduce your risk by eating less sugar. A diet high in sweets can raise blood pressure, raise triglyceride levels in your body and cause weight gain – increasing the likelihood for diabetes and other health problems that could lead to heart disease.

One recent study revealed that eating less sugar was linked with a lower risk of cardiovascular disease, even among healthy weight individuals. The research examined nearly 17,000 men and women over 19 years old and examined data collected from two to five 24-hour dietary assessments which recorded participants’ food and beverage intake multiple times over nine years.

Researchers also examined participants’ triglyceride levels, which is a type of fat formed when people consume excess calories and linked to an increased risk of heart disease. They observed that higher intake of free sugars was related to higher triglycerides levels; replacing 5% of total energy from free sugars with non-free sugars resulted in a lower risk for cardiovascular events.

A high-sugar diet may also raise your cholesterol, increasing the risk of heart disease and other serious health conditions. According to the American Heart Association, adults should consume no more than 6 teaspoons of added sugar daily and those aged 19 or older should limit themselves to 9 teaspoons daily.

A healthy lifestyle is an effective way to reduce your risk of heart disease, including a balanced diet and regular physical activity. Unfortunately, certain elements like age and genetics cannot be changed.

Reduced Risk of Stroke

Eating less sugar not only benefits your overall health, but it may also reduce the risk of stroke. A recent study revealed that people who consumed the most “free sugars” (added sugars found in foods and drinks such as candy, fruit juice and syrup) had a 6% higher likelihood of developing heart disease and an 10% greater chance of experiencing a stroke.

Eating more fruits and vegetables, along with limiting saturated fats and cholesterol, have been known to reduce the risk of cardiovascular disease, stroke and heart attacks. Furthermore, these heart-healthy foods contain fiber which helps regulate blood pressure and lower cholesterol levels.

Eating more whole grains, fish and poultry can improve heart health. These nutritious foods contain essential vitamins, minerals and nutrients that keep arteries clear.

By cutting back on high-sugar, processed foods and salty snacks, you can improve your overall health. Eating these unhealthy items may cause high blood pressure which increases the risk of stroke.

Diabetes can be managed through diet, and restricting sugar consumption may reduce your risk for stroke. Furthermore, maintaining a normal weight is another key factor in decreasing stroke risks.

The American Heart Association recommends that adults consume a low-fat, low-sodium diet consisting of fruits, vegetables and whole grains. You can find more detailed information about diet and nutrition at the Centers for Disease Control and Prevention website.

Stroke is a serious medical emergency that should be addressed right away. If you or someone close to you shows any signs of having a stroke, or has experienced a mini-stroke (TIA), call 911 right away. Strokes are the leading cause of adult mortality in America today.

Reduced Risk of Cancer

When discussing cancer and nutrition, we often get asked: “Does sugar feed cancer?”

That is an understandable question since all cells use glucose (sugar) for energy production. But cancer cells differ from normal ones in one important way: they possess mitochondria.

Mitochondria are organelles in cells that use oxygen for energy production. They’re found in all living cells, even tumors, and they’re essential for the cell to stay healthy and function.

Therefore, starving cancer cells of their fuel can be difficult without harming healthy cells too. Therefore, we need to target the blood sugar levels of cancer cells so they don’t spike or drop too drastically. This requires hard work from the body’s endocrine system in order for glucose levels to stay steady; however, this is achievable when eating nutritious foods that provide fibre and other essential nutrients.

Eating less sugar for weight loss does reduce your risk of certain cancers, particularly colorectal and breast cancer. However, keep in mind that sugar consumption is only one factor in determining your cancer risk; other elements cannot be controlled such as an inherited genetic predisposition.

The American Institute for Cancer Research suggests a diet that emphasizes fruits, vegetables, whole grains, lean meat and legumes. Additionally, they advise limiting your consumption of processed food items, red meat and refined sugar.

Fruits and vegetables contain phytochemicals that protect against cancer. Eating more of these nutritious fruits and veggies, which are packed with dietary fiber and antioxidants, may reduce your exposure to free radicals that cause oxidative stress in cells. Vitamin D is another nutrient known to reduce cancer risks; getting more from fatty fish, egg yolks, mushrooms as well as fortified foods or supplements could potentially lower your risks of prostate and colon cancers.

Eating Less Sugar Increases Your Energy

Eating less sugar has many health advantages, but one of the most noticeable is increased energy. This is likely due to fewer highs and lows in your blood sugar levels. Having consistent energy throughout the day can be a huge asset when it comes to speeding up weight loss efforts.

To achieve this goal, incorporate a balanced diet with plenty of protein, carbs and fat into each meal and select nutritious snacks between them. Pair those snacks with plenty of water to maintain consistent energy levels throughout the day.

Another way to reduce sugar intake is to be vigilant about reading food labels for added sugars, which may be hidden in unexpected places such as salad dressings and pasta sauces. Additionally, make sure your coffee or tea contains no added sugars.

Cutting back on sugar can also benefit your mental health. Studies show that those who consume higher levels of added sugars tend to experience greater levels of depression and anxiety.

Eating too much sugar can increase the kilojoules in your diet, which increases your risk for obesity and diabetes. Fortunately, there are many kilojoule-free alternatives to sugar that won’t put you at greater risk for these conditions.

Additionally, you’ll be able to avoid the damaging bacteria that causes tooth decay by decreasing your sugar intake. This is accomplished by substituting refined sugars with naturally occurring ones found in fruits, honey and unsweetened milk.

You can reduce the likelihood of developing heart disease by decreasing triglycerides in your bloodstream and avoiding excess fat buildup that could cause serious issues. To achieve this goal, focus on eating nutritious whole foods that are high in fiber to lower the glycemic index of your food choices.