Aiming to lose weight and clear skin? Try the sugar-free diet for 30 days and see what happens to your body.
Sugar is often viewed as the enemy of our health. After all, eating too many sweet treats can damage your teeth and make you gain weight. A February 2023 study published in the National Library of Medicine linked excessive sugar intake to obesity, diabetes, cardiovascular disease, and metabolic disorders. Therefore, it is wise to stay away from cookies, pastries, brownies, cakes, ice cream, donuts, toffee, etc. Still, there are other ways to get sugar into your body. There are teas and other beverages that you drink on a daily basis. How about giving up sugar for 30 days?
Health Shots asked Ekta Singhwal, nutritionist at Ujara Cygnus Group Hospital, Moradabad, Uttar Pradesh, what happens to your body when you stop eating sugar for a month.
Benefits of a 30-day no-sugar diet
Eliminating sugar or any food group for that matter from your diet is not healthy. The correct way to achieve a balanced diet is to control portions and avoid excess of anything. Singwal says sugar provides calories but lacks essential nutrients. Among other things, eating sugary foods can lead to overeating and deficiencies of important vitamins and minerals. Here are the benefits you will get from not eating sugar for a month:
1. Weight loss
Reducing your sugar intake or going sugar-free for a month can help you lose weight by eliminating empty calories and reducing your chances of overeating, says Shinwal.
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2. Improvement of blood sugar level
Cutting out sugar for 30 days stabilizes blood sugar levels and reduces the risk of insulin resistance and type 2 diabetes.
3. Increased energy levels
Without blood sugar spikes and blood sugar dips, energy levels tend to be more stable throughout the day.
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4. Improving dental health
Avoiding sugar improves oral health and reduces the risk of tooth decay and gum disease.
5. Reduced risk of chronic disease
Reducing your sugar intake may lower your risk of developing chronic diseases such as heart disease, experts say.
6. Clear skin
Some people may experience improved skin health, as excessive sugar intake has been linked to acne and other skin problems.
7. Improved mood and mental clarity
Stabilizing blood sugar has a positive effect on mood, reducing mood swings and improving mental clarity.
8. A Healthier Gut
High sugar intake can throw off the balance of your gut bacteria, and reducing sugar can help keep your gut flora healthier.
Tips for removing sugar from your diet for 30 days
There are very sweet fruits such as mango, pineapple and strawberry. Singwal says you don’t have to completely eliminate fruit from your sugar-free diet. Fruits contain natural sugars, but they also contain essential vitamins, minerals, fiber and antioxidants that are beneficial to your health.
From a health professional’s point of view, moderate fruit consumption is generally recommended. Whole fruits contain all-natural sugars, experts say, and the fiber they contain helps slow the absorption of sugars into the bloodstream. This reduces the impact on blood sugar levels. Also, the nutrients in fruits provide many health benefits. It promotes heart health, aids the immune system and aids digestion.
However, watch your servings and don’t overdo it with fruit juices or dried fruits. These are a concentrated source of fiber-free sugar found in whole fruit.
Click here to learn how to reduce your sugar intake
1. Read the label
Check food labels and avoid products that say “added sugar.” Look for ingredients like sucrose, high fructose, corn syrup, and other sugar derivatives.
2. Choose Whole Foods
Focus on whole and unprocessed foods such as vegetables, fruits, lean proteins, whole grains and healthy fats, experts suggest.
3. Avoid Sugary Drinks
Avoid sugary drinks such as sodas, fruit juices, sweetened teas and coffee. Opt for water, herbal teas, or plain coffee instead.
4. Cook at home
Preparing meals at home lets you control ingredients and avoid hidden sugars.
5. Snack smart
Instead of sugary snacks, opt for healthy snacks like nuts, seeds, yogurt, and fresh fruit.
Be mindful of food choices and hidden sugar sources, especially when eating out or eating packaged foods.
