Here’s what’ll happen to you after quitting sugar for a month
Woman refuses white sugar. Dieting, Health care and diabetes prevention concept
Our modern lifestyle is characterized by a pervasive dependence on sugar. It has infiltrated every aspect of our diet, from sweetened beverages and processed snacks to our beloved desserts. However, the excessive consumption of sugar has detrimental effects on our health, including obesity, diabetes, heart disease, and various chronic conditions. Therefore, it is crucial to recognize the negative impact of sugar and consciously make choices to reduce our intake for the sake of our overall well-being.
In light of this, one may wonder if completely eliminating sugar from their diet is a viable option. Furthermore, what changes can one expect in their body by abstaining from sugar for a month? To gain insights into these questions, we consulted experts in the field. Ankita Ghoshal Bisht, the dietician in charge at Primus Super Speciality Hospital, explains, “When you give up sugar entirely for a month, several changes may occur in your body.”
One of the primary benefits is improved blood sugar levels. By cutting out sugar, you can stabilize your blood sugar levels, reducing the spikes and crashes that can negatively impact your energy levels and mood. Additionally, weight loss can be experienced as sugar is a significant contributor to excess calorie intake. By eliminating it, especially if you were consuming a substantial amount of sugary foods and beverages, you may notice a decrease in weight.
Reduced cravings are another advantage of eliminating sugar. Sugar can be highly addictive, and by removing it from your diet, you can gradually diminish cravings over time. Relying less on sugar for energy can lead to improved energy levels throughout the day, providing a more sustained and balanced state of vitality. Moreover, steering clear of sugar can contribute to better dental health since it is a primary cause of tooth decay.
Furthermore, there is a potential for improved skin health. Some individuals have reported clearer skin and reduced acne when they reduce their sugar intake. Dr. Aniket Mule, a consultant in Internal Medicine at Wockhardt Hospitals, Mira Road, affirms that cutting back on added sugar is a smart approach to lowering blood sugar and insulin levels, even if it is done for a short period of time. He explains, “If you are overweight, you are more likely to have high cholesterol levels, especially triglycerides, a form of fat in your blood. Reduce your intake of added sugar to reduce calories and body weight, which may improve your cholesterol. But it’s not just about losing weight. Even when they were the same weight, persons who consumed less than 20 percent of their calories from added sugars had lower triglycerides.”
However, Dr. Mule emphasizes that if you only eliminate added sugar for 30 days and then revert to a high-sugar diet once the challenge is over, you will soon lose these benefits. Dr. Abhijit Bhograj, a Consultant Endocrinologist specializing in Diabetes and Thyroid at Manipal Hospital, Hebbal, Bangalore, highlights the same point, stating that abstaining from sugar for one month yields various benefits but only for the short term. He adds, “To obtain long-term benefits, we need to make these goals long-term.”
Bisht acknowledges that whether or not it is advisable to completely give up sugar for a month depends on an individual’s specific health goals and circumstances. She explains, “For most people, reducing added sugars is generally recommended for maintaining overall health. However, completely eliminating all forms of sugar from your diet can be challenging and may not be necessary for everyone.” She emphasizes the importance of finding a balanced approach that works for each individual.
If you are planning to reduce your sugar intake, Bisht suggests the following alternatives:
- Natural sweeteners: Options such as stevia, monk fruit extract, and erythritol are low-calorie sweeteners that can be used as alternatives to sugar. These sweeteners have minimal impact on blood sugar levels.
- Fresh fruits: Fruits contain natural sugars along with fiber, vitamins, and minerals. They can satisfy your sweet cravings while providing nutritional benefits.
- Spices: Using spices like cinnamon, nutmeg, and vanilla can add flavor and sweetness to your dishes without the need for added sugar.
- Dark chocolate: Opt for dark chocolate with a high percentage of cocoa (70 percent or more) as it contains less sugar compared to milk chocolate.
- Unsweetened beverages: Choose water, herbal tea, or unsweetened coffee instead of sugary drinks like soda or juice.
Bisht concludes by reminding us that moderation is key even when incorporating healthier alternatives. It is essential to read food labels, be aware of hidden sugars, and maintain a balanced and varied diet overall. By making conscious choices and adopting a balanced approach, we can gradually reduce our dependence on sugar and improve our overall well-being.