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The ever-charming actress, Saumya Tandon, famously known for her role as Anita in the popular sitcom “Bhabiji Ghar Par Hain!” took to Instagram and shared a little lifestyle tip for her fans and followers, cropping out the same from personal experiences.
The Jab We Met actress said in her social media post, “I gave up sugar /all sugar substitutes, honey, and jaggery 4 years ago. I only eat fruits and dry fruits and desserts made of them. It’s a game-changer. Try! Will keep posting desserts without using sugar/honey/jaggery and make you all believe we can eat sweet without sugar too”
Tandon then shared her “sweet potato halwa” recipe, whilst highlighting how she combats sugar cravings by indulging in such sugar-free delicacies. The question that arises here is whether you should follow suit or not–especially with a grey picture of sugar that’s prevalent? Well, read on to know the benefits of going sugar-free and the risks of consuming too mucsugar.
Why Is Excessive Sugar Intake Risky?
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In a conversation with OnlyMyHealth, Sweedal Trinidade, Chief Dietician, PD Hinduja Hospital and Medical Research Centre, Mahim shared the dangers of having too much sugar.
A Risk To Heart Health
A study from JAMA Internal Medicine (2014) highlighted that people whose diets consisted of 17-21% added sugar had a 38% higher chance of dying from heart disease compared to those who limited their sugar intake to 8%. Trinidade also corroborates that high sugar consumption is a contributing factor to cardiovascular diseases, obesity, and metabolic disorders.
Weight Gain And Obesity
Sugar-laden foods and drinks are energy-dense yet low in essential nutrients like fibre and protein. This nutrient imbalance makes it easy to over consume these foods, contributing to gradual weight gain and increasing the likelihood of obesity. Research suggests that a decrease in sugar consumption can slow down the rate of obesity.
Blood Sugar Imbalance and Diabetes
According to research, consuming sugary snacks and drinks spikes blood glucose levels, potentially leading to insulin resistance, which is a precursor to type 2 diabetes. Complications from diabetes include:
- Eye damage (retinopathy)
- Kidney issues
- Nonalcoholic fatty liver disease (NAFLD)
- Dementia
Dental Decay And Oral Health
Sugar fuels mouth bacteria, leading to acid production that wears down tooth enamel and causes cavities. Cutting down on sugar is one of the most effective ways to protect your oral health. Our expert shared that excessive consumption of sugar may also lead to acid production that can cause dental caries.
The Advantages of Cutting Out Sugar
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Removing or significantly reducing added sugar from your diet can bring remarkable improvements to your health. Here are some research-backed benefits you can expect:
Better Heart Health
Reducing sugar intake helps improve cholesterol levels, blood pressure, and triglycerides, ultimately decreasing the risk of heart disease.
Simplified Weight Control
Ditching sugary calories makes managing weight more straightforward. Combining a low-sugar diet with nutrient-dense foods supports fat loss and boosts your overall energy.
Clearer, Healthier Skin
High sugar intake accelerates skin ageing and contributes to acne. Eliminating sugar can improve skin clarity and slow down the ageing process.
Improved Sleep Quality
Sugar, especially when consumed at night, disrupts your sleep. A low-sugar diet can lead to deeper, more restorative sleep.
Boosted Immunity
Excess sugar weakens immune responses. A diet with minimal added sugar supports your body’s ability to fight off infections.
Lower Risk of Chronic Illness
Reducing sugar intake can decrease inflammation and insulin resistance, lowering the risk of diseases like type 2 diabetes, certain cancers, and cardiovascular conditions.
Balanced Gut Health
Too much sugar feeds harmful gut bacteria, leading to bloating and digestive problems. A sugar-free diet promotes a healthier gut microbiome.
RELATED: Are High-Sugar And Carb Diets Safe During Pregnancy? Here's What Expert Says
How Much Sugar Is Safe?
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The American Heart Association (AHA) advises:
Women: Limit added sugar to 6 teaspoons (24 grams) per day.
Men: Keep it to 9 teaspoons (36 grams) per day.
To put this into perspective, a 12-ounce soda contains around 10 teaspoons of sugar, exceeding these daily limits in just one serving.
Bottomline
Eliminating or reducing added sugar is more than a dietary shift, it’s an investment in your long-term health and happiness. From safeguarding your heart to improving your skin, the benefits of a sugar-free lifestyle are worth the effort. Take charge of your well-being today by embracing a life with less sugar.