What are the benefits of a low-processed sugar diet?

Today, we'll be discussing the advantages of a low-processed sugar diet. This question is often asked of me as a nutritionist and dietician. I will provide comprehensive insight on this topic. You will understand by the end of the article why it is important to reduce the consumption of sugars, how to start, some practical examples and tips on making this change easier.

Reduce Processed Sugars

Reduced intake of sugar-processed products is important for many reasons. Sugar consumption is linked to a number of health problems, such as obesity, diabetes type 2, heart disease and some types cancer. According to a study in the Journal of the American Medical Association, people who consume 25% of their daily calories as added sugar are twice as likely to suffer from heart disease than those who consume less than 10%.

Second, sugars processed can cause spikes in blood sugar, which may lead to feelings of fatigue and irritability. They can also increase hunger. Sugary drinks and other sugary foods can cause tooth decay. This is because sugary beverages provide easy-to digest energy to the bacteria that live in your mouth.

Important Points for Getting Started

A diet that is low in sugars processed involves much more than avoiding desserts. You should be aware that sugars can often be hidden in food that doesn't taste sweet. A study conducted by the University of North Carolina found that 60% of the packaged food purchased in the U.S. contains added sugars. It's important to carefully read the labels on food products.

Limit foods that contain "sugar",'syrup', or any ingredient ending with "-ose". Choose whole foods, such as fruit, vegetables, proteins and grains that are low in sugar.

Low Sugar Foods Examples

• The Journal of Food Science and Technology published a study that found quinoa to be a great source of fiber and protein, both of which help regulate blood sugar (Navruz Varli & Sanlier 2016).
• Avocados are high in fiber and healthy fats but low in carbohydrates, which is known to help stabilize blood sugar levels.
• Chickpeas - According to Nutrients' study , chickpeas are low in glycemic indices and help regulate blood sugar (Sievenpiper et. al., 2018).
• Bell peppers are low in sugar, but high in fiber.
• The eggs contain very little carbs and therefore won't cause your blood sugar to rise.
• Almonds contain healthy fats, are low in sugar and high in fiber.
• Broccoli is high in fiber and low in sugar.
• Salmon is high protein, but it's also rich in healthy fats and not sugar.
• Garlic is a healthy food that has many health benefits. It contains little sugar.
• Spinach is low in sugar and rich in fiber, vitamins and minerals.

Other Tips

Avoid a 'cold-turkey' approach to eliminating sugar. This can cause unpleasant symptoms, such as mood swings and headaches. Try reducing your sugar consumption gradually over time. To manage your cravings, you should also stay hydrated and get plenty of sleep. Exercise regularly is another way to maintain good health.

Conclusion

A diet that is low in sugar can have a positive impact on your health. This includes reducing the risk of developing chronic disease, stabilizing blood sugar, and improving dental health. It may be difficult to change your diet at first, but you can do it with the correct information and determination. It's important to remember that it is not just about living longer but about feeling healthier every day.

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