Share
One of the first things that people who are health conscious and focusing on weight loss are told to focus on by health experts and nutritionists is sugar intake, particularly the consumption of added sugars. While all sugars are calorie-dense and can cause weight gain, added sugars are especially considered to make weight loss difficult. In fact, some amount of sugar should be a part of your daily diet to meet nutritional needs, but these are not added sugars but natural ones found in fruits and veggies.
What’s the difference between natural sugar and added sugars you ask? Well, added sugars are sugars and syrups that are added to foods and beverages during processing or preparation to enhance sweetness, flavor, and texture. These sugars are not naturally present in the food or beverage but are incorporated during manufacturing, cooking, or at the table. These include granulated sugar, high-fructose corn syrup (HFCS), honey, brown sugar, maple syrup, agave and molasses.
So, added sugars such as those found in sugary beverages, candies, desserts, and processed foods, are calorie-dense but provide little to no nutritional value. Consuming these sugary foods and drinks can lead to an increase in overall caloric intake without providing essential nutrients, leading to weight gain. Foods and beverages high in added sugars are often low in protein and fiber, which are essential for promoting feelings of fullness and satiety. As a result, consuming sugary treats may not make you feel satisfied, leading to overeating and a higher overall calorie intake.
Further, high sugar intake can lead to increased levels of triglycerides in the blood. These triglycerides are stored as fat in the body, further contributing to weight gain. When you consume foods with added sugars, they are rapidly broken down into glucose, leading to a spike in blood sugar levels. Added sugars provide empty calories, meaning they offer little to no essential nutrients like vitamins, minerals, or protein. These empty calories can displace nutrient-dense foods in your diet, leading to nutrient deficiencies and potentially driving further cravings and overeating.
Video Credit: YouTube/Bake With Shivesh
So, cutting off or limiting added sugars from your diet while consuming natural sugars can keep your weight loss goals on track while also ensuring you are healthy. Here are 10 benefits of cutting off or limiting added sugars from your weight loss diet.
1. Reduced Caloric Intake: Sugary foods and beverages are often high in calories but low in nutritional value. By eliminating sugar, you can reduce overall caloric intake, making it easier to create a calorie deficit, which is essential for weight loss.
2. Decreased Fat Storage: Excess sugar in the diet is converted to fat and stored in the body. By cutting off sugar sources, you can reduce the accumulation of body fat.
3. Improved Insulin Sensitivity: High sugar intake can lead to insulin resistance, which impairs the body's ability to regulate blood sugar levels properly. Eliminating sugar can improve insulin sensitivity, helping the body use glucose more effectively.
4. Stabilized Blood Sugar Levels: Without frequent sugar spikes, your blood sugar levels can stabilize, leading to fewer hunger cravings and reduced overeating.
5. Enhanced Fat Burning: When insulin levels are elevated due to sugar consumption, the body tends to burn carbohydrates for energy instead of stored fat. Reducing sugar can shift the body into fat-burning mode more efficiently.
6. Increased Satiety: Sugar can lead to rapid spikes and crashes in blood sugar levels, which can leave you feeling hungry shortly after eating. Eliminating sugar can promote more sustained feelings of fullness and satisfaction.
7. Less Added Sugar Dependency: Regularly consuming sugar can create cravings and dependency on sweet-tasting foods. By cutting off sugar, you can break free from these cravings and make healthier food choices.
8. Reduced Inflammation: High sugar intake can contribute to inflammation in the body, which may hinder weight loss efforts. Eliminating sugar can help reduce overall inflammation and support weight loss.
9. Improved Gut Health: Sugar can feed harmful gut bacteria, leading to an imbalance in the gut microbiome. Cutting off sugar sources can promote a healthier gut environment, which may positively impact weight loss.
10. Better Energy Levels: Relying on sugar for quick energy boosts can lead to energy crashes. By eliminating sugar and focusing on nutrient-dense foods, you may experience more stable and sustained energy levels throughout the day.
