Although quite incorporated into food, sugar is harmful and its excessive consumption is related to several diseases. In Brazil, according to the World Health Organization (WHO), the average diet contains 50% more sugar than recommended.
At the beginning of the year, when motivation is high, it is common for people to face the challenges of changing habits, and getting rid of sugar or, at least, reducing its consumption for special occasions is usually one of them.
“Avoiding sugar results in immediate health gains. In the first month, it is possible to obtain benefits”, says nutritionist Iara Calazans, from the Tivoli clinic, in Brasília.
The challenge, however, requires overcoming some difficulties. Sweets are usually associated with rewards and, within a busy and tiring routine, they are used as immediate relief. Glucose is also a quick source of energy for the body.
Iara’s advice is to increase the consumption of fruits or natural sugars, such as honey and molasses, to gradually get rid of the “addiction”. In addition, the health professional listed 6 gains obtained in the first month to convince you to get rid of sugar:
1. Decrease the risk of inflammatory diseases
Sugar is an inflammatory food and is associated with cardiovascular disease, dyslipidemia, arthritis and even cancer. “Reducing sugar improves the production of hormones that fight inflammation”, explains Iara Calazans.
Exaggerated consumption raises blood sugar levels, and consequently requires the body to produce more insulin. In the long run, and combined with other factors, this process can lead to diabetes.
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2. Feel more disposition and energy
Sugar is important for providing energy to the body. Consuming fruit before exercising, for example, is valid and recommended. However, the refined sugar in cookies and sweets, as it is absorbed very quickly by the body, can cause fatigue.
3. Improve gut health
Sugar feeds the bad bacteria in the gut. This unbalances the intestinal microbiota and, in turn, can lead to serious digestive problems. Suspension of sugar consumption helps with intestinal regulation.
4. Preserve oral health
Cavity is damage to the teeth caused by acids produced by bacteria in the mouth. “The less sugar, the less the possibility of caries formation”, points out the nutritionist.
5. Keep mood more stable
Reducing sugar consumption improves mental health. “Our body produces a substance called dopamine, which is the body’s biggest reward currency. Sugar keeps the neurotransmitter active all the time and, in the absence of it, a feeling of discouragement and bad mood appears”, explains Iara.
People who don’t consume the food get their dopamine in other ways and therefore don’t become dependent on the food.
6. Improve skin appearance
The nutritionist claims that sugar has an oxidizing action in the body called glycation, which intensifies cell aging.
Glycation occurs when sugar and carbohydrate molecules attach to a protein, causing it to no longer be able to play its expected role in the body. Glycation decreases collagen elasticity, increasing wrinkles and skin sagging.
Sugar also increases skin oiliness, the appearance of pimples.
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