Too much sugar, whether it is added or natural, is not good for your health. In particular, though too much-added sugar increases your risk of heart disease, liver disease, diabetes, obesity, and other health conditions.
Deciding to cut back on added sugar is no easy task because it can hide in many different foods and beverages – even the so-called “healthy” ones. However, a little sweetness is OK, as long as you don’t consume more than 10% of your daily calories from added sugar.
The U.S. Department of Agriculture recommends limiting added sugars to less than 10% of your daily calories. It is important to note that these recommendations don’t include naturally occurring sugars found in whole foods, such as fruit or milk. Your body spends more time digesting whole foods and processing their sugars.
What are the benefits of cutting sugar as an adult?
1. Helps regulate your blood sugar
When your pancreas releases lots of insulin to try and keep up with blood sugar levels, your cells gradually stop responding to insulin, and sugar builds up in the bloodstream. This can lead to insulin resistance, which can lead to type 2 diabetes.
2. Aids in weight management
If you stay below the recommended daily amounts for added sugar, consuming it is unlikely to cause weight gain. However, diets high in added sugar are associated with obesity and being overweight, particularly belly fat.
3. Improves oral health
A sweet tooth can get you into trouble if you don’t remove the sugar that sticks to your teeth. Reduce your sugar intake to less than 10% of your total calories each day to reduce your risk of developing cavities.
4. Helps your heart health
Added sugars are both indirectly and directly linked to heart disease. Eating less added sugar can help keep your blood pressure, cholesterol, and triglycerides at healthy levels, which can decrease your risk for heart disease.
5. May reduce acne and improve skin health
Reduced sugar intake may improve your skin health, slow the aging process, and prevent acne. Certain herbs and spices, such as cloves, ginger, garlic, and oregano, may also help slow the appearance of wrinkles.
6. May lower risks of depression
Studies suggest that eating healthy diets that emphasize fish, whole grains, nuts, and fresh fruits and vegetables, and reducing sugar intake may be associated with a lower risk of depressive symptoms and depression. However, other studies have found no relationship between sugar intake and depression risk.