Cutting Down on Glucose!

Eating excessive amounts of sugar can have many negative effects on your health. Cutting down on Glucose and fructose will have the opposite result!

Weight gain and Diabetes

Sugar is a source of empty calories, providing energy without essential nutrients, and is stored as fat. By cutting down sugar, it becomes much easier to reduce excessive weight gain.

Eating a diet high in sugar, can also increase your risk of developing type 2 diabetes. This leads to insulin resistance, where your body’s cells become less responsive to insulin, impairing your blood sugar regulation system. Reducing sugar intake can help stabilize blood sugar levels and improve insulin sensitivity.

Cutting down on Glucose can prevent chronic diseases

Eating too much sugar is also linked with an increase in high blood pressure, inflammation and heart disease. This is because of unbalanced changes in blood lipid levels. High fructose (fruit sugars) consumption can lead to increased levels of triglycerides in the blood, which leads to cardiovascular disease.

When your liver metabolizes excess sugar, particularly fructose, it gets converted into fat, leading to non-alcoholic fatty liver disease (NAFLD). By cutting out sugary foods and drinks, helps prevent or manage this.

Studies suggest a link between high sugar intake, and an increased risk of certain types of cancers, breast, colon, and pancreatic. High sugar consumption can contribute to inflammation, insulin resistance, and weight gain, which are also risky for cancer development.

Metabolic syndrome, caused by excessive sugar consumption, is caused by a cluster of conditions, developing. This includes high blood pressure, elevated blood sugar levels, abnormal cholesterol levels, and excess abdominal fat. These factors increase the risk of heart disease, stroke, and type 2 diabetes.

Mental & General Health links

High sugary diets are linked with a risk of developing mental health issues such as depression and anxiety. High sugar consumption leads to imbalances in neurotransmitters, contributes to inflammation and effecting mental well-being. By cutting down sugar intake, mood stability and mental well-being improves.

Eating excessive sugar has been linked to getting pimples and acne, it also triggers inflammation and can negatively affect gut mycobiome. Reducing your sugar intake leads to healthier skin, inflammation will decrease, and your gut bacteria will have a healthier balance.

Tooth decay and cavities is largely caused by eating sugar. Bacteria in your mouth feeds on sugar and produces acids that erode tooth enamel, leading to dental problems. By cutting out sugary snacks and drinks, your dental health and oral hygiene improves.

Refined sugar causes energy spikes (highs) and crashes (lows)! By cutting down high-sugar foods, your energy levels become more consistent, stable and reduces your fatigue.

Make Cutting Down on Glucose, your Goal!

Cutting down on bad sugars and fructose and consuming a balanced diet rich in whole foods, will help slow down these health risks and promote overall health.

How to Cut Sugar out, Naturally!

Cutting out sugar from your diet can be a challenging but beneficial strategy for your health. Here are steps to help you reduce and eventually eliminate sugar from your diet:

Have clear Goals and do Research!

  • Define why you want to cut out sugar. Whether it’s for weight loss, improved energy levels, better dental health, or managing a medical condition like diabetes, having a clear goal will motivate you.
  • Learn about different types of sugars (e.g., sucrose, fructose, glucose) and where they hide in your food. Sugar can go by various names in ingredient lists, such as high-fructose corn syrup, agave nectar, or maltose.
  • When grocery shopping, carefully read food labels. Look for products with low or no added sugars. Pay attention to serving sizes, as sugar content may be listed for a smaller portion than you intend to eat.
  • Go for whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. These naturally contain sugars, but they also come with essential nutrients, fibre, and fewer empty calories.

Start by Cutting Down on Glucose, at Home!

  • Preparing your meals at home gives you more control over what goes into your food. You can choose recipes and ingredients that are sugar-free or have limited added sugar.
  • Cut out sugary drinks such as soda, fruit juices, and sweetened teas. Choose water, herbal tea, or infused water instead. Limit or eliminate alcohol, which can also be high in sugar.
  • Replace sugary snacks with healthier options like nuts, seeds, Greek yogurt, or fresh fruit. If you have a sweet tooth, opt for naturally sweet snacks like berries or dried fruit in moderation.
  • Create a meal plan that focuses on balanced, nutritious meals. This can help you avoid impulsive, sugar-laden choices when you’re hungry and in a hurry.

Focus on Sugar Content and Water!

  • If you need to sweeten your food or drinks, use sugar substitutes like stevia, erythritol, or monk fruit. These are low in calories and don’t significantly impact blood sugar levels for most people.
  • Transition slowly to avoid cravings and withdrawal symptoms. Gradually reduce the amount of sugar you consume, allowing your taste buds to adapt.
  • Sometimes, thirst can be mistaken for sugar cravings. Drinking enough water throughout the day can help curb these cravings.
  • Pay attention to your body’s hunger and fullness cues. Sometimes, emotional eating or eating out of habit can lead to sugar consumption.
  • Look for sugar-free or low-sugar versions of your favourite foods and condiments. You can often find alternatives for items like ketchup, barbecue sauce, and salad dressings.

Get Support from Friends and Family

  • Enlist the support of friends, family, or a healthcare professional if you’re struggling to cut out sugar. They can offer encouragement and accountability.
  • Keep a food journal to monitor your sugar intake and track how you feel physically and emotionally. This can help you identify triggers and make necessary adjustments.
  • Breaking a sugar habit takes time and effort. It’s okay to have occasional slip-ups; the key is to get back on track without feeling discouraged.
  • Celebrate your achievements along the way. Whether it’s a sugar-free week or month, acknowledge your progress and reward yourself with non-food treats.

Remember that sugar elimination is a gradual process, and what works best may vary from person to person. Find strategies that fit your lifestyle and preferences, and don’t be too hard on yourself if it takes time to adjust to a sugar-free diet.

By Ingrid

I started Empower yourself at a time in my life where circumstances were dictating my life and I was just a passenger. I decided to change the direction of my life drastically before it was too late! It starts with your health and once you have that, anything is possible!

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