Changes in the body after quitting sugar for a month

 

Cognitive function improvement

Excluding sugar from the diet improves cognitive function. Ruddlam Rain, a nutritionist, said, "Sugar causes a rapid increase in blood sugar levels, and when the elevated blood sugar drops again due to insulin, fatigue increases and concentration decreases," and "reducing sugar intake can help maintain a steady energy level, reducing fatigue and having a clarifying effect on the mind."

Cutting out sugar can lead to weight loss. Typically, foods containing sugar are high in calories. The calorie content of sugar is approximately 39 kcal per gram, which is quite high. Sugar is usually added as follows: 41g (10 teaspoons) in a can of cola, 18g (4.5 teaspoons) in a cupcake, one teaspoon of sugar per tablespoon of ketchup, and a quarter teaspoon of sugar in a slice of white bread. Excessive calorie intake from sugar is stored as fat, leading to weight gain. Conversely, reducing sugar intake results in weight loss effects.

Sugar serves as food for bacteria in the mouth, leading to cavities. Its high adhesiveness causes it to stick to the surface of teeth, increasing the likelihood of enamel erosion. Avoiding sugar intake helps improve dental health. Reducing sugar consumption also decreases inflammatory responses in the body, resulting in fewer blemishes such as acne and an improvement in skin texture.

If you want to reduce your sugar intake, you should develop the habit of checking the nutrition facts label attached to food products when choosing items. In addition to sugar, terms such as ▲corn syrup ▲corn sweetener ▲fruit juice concentrate ▲high-fructose corn syrup ▲malt syrup ▲maltose ▲glucose ▲sucrose also indicate added sugars. It is advisable to avoid products containing sugar as much as possible and to increase the consumption of unprocessed natural foods such as vegetables, fruits, and whole grains. The sugars found in natural foods contain vitamins, fiber, and other nutrients, which provide sweetness while preventing rapid spikes in blood sugar.

Nutrients such as protein and fiber help maintain a feeling of fullness for a longer period and stabilize blood sugar levels, which reduces cravings for sweetness. Adequate hydration is also important. Sometimes, our bodies mistake thirst for a craving for sweetness. It is good to stick to the recommended daily water intake of 1.6 to 2 liters.