Sugar is everywhere, and you cannot escape it. At the same time, it is naturally present in fruits, vegetables, milk, etc. On the other hand, many people knowingly or unknowingly take added sugar from processed foods. And when added sugar is taken in excess, it can prove harmful, leading to many illnesses like the risk of heart disease, type-2 diabetes, teeth cavities, high cholesterol, obesity, etc. But what happens if you cut off sugar completely from your diet? To find out more about this, the OnlyMyHealth editorial team talked to Miss Mahima Raniwal, a Diabetes Educator at Sitaram Bhartia Institute of Science and Research.
Decreased Risk Of Diabetes
Since the incidence of diabetes and obesity is at its peak, it is better to eliminate sugar completely, stated Miss Raniwal. When you have control over your sugar consumption, you are less likely to be at risk of type-2 diabetes. Besides other reasons, taking excess sugar is one of the primary causes of type-2 diabetes. Sugar consumption raises blood sugar levels. Insulin resistance is a long-term condition brought on by excessive blood sugar levels that harms your liver, pancreas, and other organs.
Also Read: 5 Effective Ways To Reduce Sugar Intake In Your Meal
Weight Loss
Cutting out sugar for 15 days can lead to a weight loss of nearly two to three kilos or even more, added Miss Raniwal. One should also keep in mind to cut out processed and fried foods. Processed foods contain more added sugar, and consuming them on a regular basis can lead to compulsive overeating, causing obesity and metabolic issues. So, if you are cutting out sugar completely, stop eating processed foods as well.
Impact On Energy
When asked if there is an impact on the energy level of the body after cutting sugar, Miss Raniwal said that there is no impact of eliminating sugar. In India, most of the energy requirements are fulfilled by carbs. Taking white sugar will only add to the calorie intake, which will be bad for the body, added Miss Raniwal. She emphasised that Indians take less protein in their diet and, along with cutting out sugar, they should increase their protein intake.
Reduced Inflammation
When you cut out sugar, the inflammation in your body will reduce. This can maintain their heart health, help the liver to perform better, and reduce stress on the pancreas. Miss Raniwal said that people should switch to natural sugar sources instead of added sugar. Cutting out sugar prevents unnecessary sugar cravings eventually as well.
Also Read: Foods To Manage Blood Sugar Level In Children With Diabetes
Improved Skin & Better Skin
Another benefit of eliminating sugar completely is you will have glowing skin. A research published in the Clinical, Cosmetic and Investigative Dermatology journal noted the impact of sugar-rich foods on the skin. The study emphasised the link between diet, acne and inflammation. Miss Raniwal stated that since the inflammation is reduced, the release of melanin is timely, and the person can sleep better.
Expert Advice
Miss Raniwal advises that it is better to eliminate sugar from the diet totally. But if all the health parameters are normal, one can take up to 15 gms (three teaspoons) of sugar, which is the daily upper limit. “As a dietitian, I would recommend my patients to increase their protein intake as well so that their body can grow in a better way,” she highlighted.
