Eliminating added sugar is a healthy and life-transforming decision that anyone can ever take. However, it takes work, as sugar comes in many forms. Furthermore, the fact that sugars hide even in the so-called healthy foods and beverages complicates the matter. Nevertheless, the benefits of no-sugar food will always be worth any amount of effort.
A no-sugar food, also known as a sugar-free diet, entails reducing or excluding carbohydrates and added sugar from the diet. Limiting added sugars to less than 10% of daily calories is highly recommended if one is to lead a healthy life and avert many medical complications. Men are advised to aim for less than 36 grams of sugar per day and less than 25 grams for women.
Benefits of No Sugar Food
Blood Sugar Regulation
One of the main benefits of no-sugar food is that it goes a long way in keeping blood sugar under control. The pancreas is tasked with releasing insulin that breaks down sugar, reducing its concentration in the blood.
Whenever there is a lot of sugar in the bloodstream, the liver is forced to produce too much insulin to try and break down the sugar. If this was to continue for some time, the body would develop insulin resistance, and the cells would stop responding to the hormone. Increased sugar levels in the blood only increase the risk of developing type 2 diabetes.
Therefore, reducing added sugar intake and exercising regularly helps reduce sugar concentration in the bloodstream and improve insulin sensitivity, averting the risk of diabetes.
Weight Management Plan
Staying below the recommended amounts of added sugar goes a long way in preventing weight gain. Conversely, diets associated with high amounts of added sugar increase the risk of being overweight and obese. In addition, such diets lead to belly fat and are linked to chronic diseases such as diabetes and heart disease.
By limiting sugar-sweetened foods and averages, it becomes much easier to bring body weight under control and prevent the accumulation of unnecessary fats in various parts of the body. Therefore, one of the key benefits of no-sugar food is that it helps in weight management and weight loss.
Avert Liver Disease Risk
Another key benefit of no-sugar food is that it averts the risk of non-alcoholic fatty liver disease. This type of condition is unrelated to alcohol and comes from consuming diets with excessive added sugars.
While it is the liver’s function to break down fructose, a type of added sugar, whenever there is an excess amount, most of it is turned into fat. Therefore, whenever too much fat is stored in the liver, it leads to non-alcoholic fatty liver disease, which can be catastrophic in the long run.
Improves Heart Health
Resorting to a no-sugar diet is one of the best ways to maintain good heart health. Diets greater than 20% of total calories from added sugar boost the risk of heart disease. Reducing added sugar intake or turning to a no-sugar diet can help keep blood pressure and cholesterol levels lower. This can go a long way in reducing the risk of heart disease.
Bottom Line
While it is difficult to live purely on a no-sugar diet, consuming less than 36 grams of added sugar a day is recommended. Likewise, eating a well-balanced diet made up of fruits, grains and legumes can go a long way in averting the cravings for foods and beverages with added sugar.
