Why quit sugar, and how? Easy tips to break the habit

From times immemorial, our country has been using sugar to conserve various food items, make desserts, make offerings in temples, and more. However, indisciplined intake of sugar and lack of enough activity have made many among us susceptible to diseases like type 2 diabetes, fatty liver, obesity, heart diseases, acne and even mental health issues. The American Heart Association says sugar should comprise only 6 per cent of our daily calorie requirement. Women require 25 grams of sugar, while men need only 36 grams.
Studies have also proven that quitting sugar, at least for two weeks to begin with, can have surprising effects on the body. Many people turn to so-called ‘healthy’ or ‘artificial’ sugars, thinking they don’t harm the body. However, many health experts find the idea controversial, as often these sweeteners can make you crave more sweets and have trans fats in them. Here are a few tips by Harvard Health and health.com on breaking the sugar addiction:

Tips to do away with sugar
1) Sugar cravings throughout the day can be done away with to a big extent if you have a filling, nutritious breakfast. Include protein-rich and fibre-rich foods in your breakfast so your body doesn’t crave sugar.
2) Avoid the sugar right at the point of purchase. Read the labels to see whether ingredients like cane sugar, fruit nectar, sucrose, syrup, corn sweetener, maltose, turbinado sugar and molasses are mentioned on the label. If so, avoid them. Also, avoid foods with ‘added sugars, ‘total sugars,’ ‘white sugar,’ etc mentioned on the label.
3) Do not stop sugar consumption out of the blue, as it can give you headaches. Instead, ease off it, one step at a time. Observe the right pace for your body and replace sugars with healthy, filling carbs and fruits.

4) Snack on a fruit when you feel the sugar cravings. Also, add nuts and dairy to your snack box to eat without guilt.
5) If you can’t do away with sugar at some point, sweeten your foods yourself. Start with unsweetened tea, coffee, yoghurt, oatmeal, etc., and add your sugar dose. Harvard Health says that we will still add a smaller quantity of sugar than makers who add extra flavour.

Effects of two sugar-less weeks
According to experts, your health can improve significantly by avoiding sugar for just two weeks to begin with. From increased energy levels to glowing skin, there are many advantages to giving up sugar. Your face will regain its natural shape, and the puffiness around the eyes will be reduced by avoiding sugar for two weeks. If you are trying to lose weight, the first step in your weight-loss journey should be getting rid of sugar. Quitting sugar is also the solution for burning belly fat. Besides, it can reduce the fat deposits in the liver while improving the gut health.

Those worried about acne and pigmentation should try removing processed sugar from their diet. You will soon notice that your acne has not only settled down but also has a glow to the skin. Overconsumption of sugar may cause inflammation, high blood pressure and even ruin your heart health. Moreover, sugary drinks could lead to obesity and insulin resistance, which increases the risk of type 2 diabetes. Besides, harmful bacteria proliferate in your mouth, damaging your oral and dental health. Premature ageing is also a side effect of overconsumption of sugar. Quitting sugar for two weeks regulates the blood sugar level, letting you stay energetic throughout the day. Besides, your concentration improves significantly by giving up sugary treats. Moreover, this healthy lifestyle gives you sound sleep at night.