While everyone knows that sugar can lead to cavities, it turns out that too much sugar can also harm your body in other ways as well. If you’re looking to get healthier and boost your immunity, consider following a no sugar diet, where you eliminate refined sugars from your diet completely.
It might be easier than you think! If you have friends or family members who are skeptical about your decision to cut back on sugar, read this article to show them how important a no sugar diet can be for better health! Here are seven ways cutting back on sugar can help improve your immune system and overall health.
1) Introducing more nutrient-rich foods
Eating more nutrient-rich foods will provide your body with the nutrients it needs to help your immune system fight off infection. The following are some of the most beneficial foods that are rich in vitamin A, C, and E: kale, bell peppers, carrots, sweet potatoes, oranges, spinach and asparagus.
These foods are not only high in antioxidants but they also provide your immune system with plenty of vitamins. On top of that they all have anti-inflammatory properties which can help reduce inflammation which is what causes autoimmune diseases such as arthritis and Crohn’s disease.
2) Stabilizing blood sugar levels
Reducing sugar intake can help stabilize blood sugar levels, which can lead to improved immune system function. Excess sugar intake can lead to an overproduction of insulin, which is the body’s main fat-storing hormone.
This excess insulin promotes inflammation and the growth of cancerous cells. Cutting out sugar from your diet has been shown to reduce symptoms in those with irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Plus, it’s easy! There are many alternatives to sweeteners that will satisfy your sweet tooth without derailing your health goals.
3) Reducing inflammation
Eating less sugar can help reduce inflammation, which is often the cause of many health problems. It’s important to note that this doesn’t mean eating no sugar at all, but rather reducing your consumption in order to reduce inflammation. The goal is not to eliminate sugar entirely because it’s an essential part of any healthy diet. However, by cutting back on sugars such as honey, maple syrup and fruit juice, you can greatly reduce your risk of inflammation-related health problems.
1) Reduced risk of diabetes
2) Reduced risk of Crohn’s disease
3) Reduced risk of heart disease
4) Lower blood pressure
5) Better moods
6) Weight loss without feeling hungry or deprived
4) Improving gut health
The gut is the second largest organ in the body and can be used as an indication of overall health. Studies have found that there are many benefits to gut health, including protection against infection, improved mental health and even weight loss.
One way to improve your gut health is by going on a no sugar diet. Foods that contain or produce sugar often feed harmful bacteria, which then leads to gas production and other digestive issues. Keeping these foods out of your diet will help you maintain proper gut flora and boost your immunity.
5) Cleansing the liver
Eating sugar is one of the worst things you can do to your body. It overloads the liver and leads to systemic inflammation, which can cause everything from irritable bowel syndrome to cancer. But don’t worry, you don’t have to avoid sugar forever—just try a no-sugar diet for 3-4 days and watch how much better you feel!
6) Boosting energy levels
Eating foods that are high in sugar can cause blood sugar levels to spike and crash. This leads to fatigue and lethargy. If you start eating healthier, your energy levels will gradually increase because it is easier for the body to break down complex carbohydrates rather than simple sugars. The better your diet is, the better you’ll feel!
7) Promoting weight loss
No sugar diets can be beneficial for those who are looking to lose weight.
According to the most recent figures, more than two-thirds of adults in the United States are overweight or obese, and it’s been that way since at least the 1960s .
In fact, the average American weighs about 20 pounds more today than in 1960.
This steady increase over time may be attributed to lifestyle changes, including an increase in sugar consumption —and it doesn’t help that there’s an abundance of sugar in food and drinks these days. Whether you have weight loss goals or not, ditching sugar could be beneficial to your health.
Sugar is an enemy of healthy weight loss. It can be hard to eliminate sugar completely, but reducing your sugar intake will help your body burn fat more efficiently.
You should limit your consumption of refined sugars, such as corn syrup and table sugar, which have been linked to inflammation and other health problems. The best way to reduce your sugar intake is by avoiding processed foods with high amounts of added sugars, like sodas and candy bars
A no sugar diet is one of the most well-known diets out there. It’s not hard to understand why; sugar is almost always present in our food, making it difficult for people to cut it out without severely limiting their options. But by cutting out sugar, you’ll be lowering your caloric intake, which is key for weight loss. That’s not all that happens though: when you eliminate sugar from your diet, your body will stop craving it as much.
Here are other benefits that might encourage you to go on this journey.
Less risk of type 2 diabetes:
Research has shown that when overweight people go on a strict low-sugar diet for as little as two weeks, their cells stop ignoring insulin’s signals.
Feel more energized:
Studies show that sugar highs may lead to sudden drops in blood sugar levels (causing fatigue) while eating complex carbs like beans or lentils will provide sustained energy because they take longer to break down in the body than refined sugars do.
Greater feelings of satisfaction after eating less food:
A study published by Cell Metabolism showed participants who consumed sucrose at a rate of 10% per day experienced an increase in hunger, but those who were given glucose only experienced a mild rise in appetite with no increase in calorie intake.
That’s right: if you consume fewer calories overall, you’re going to start feeling satisfied quicker with your meal choices.
Increased immunity:
You’ve probably heard it said before that sugar decreases immunity–but researchers say it also triggers certain proteins associated with aging and illness.
Lowered risk of heart disease and strokes:
The average person consumes 22 teaspoons of added sugar every day – far more than the recommended 6 teaspoons. In just 30 minutes, all those empty calories can spike your blood pressure up 20 points – enough to put stress on your cardiovascular system.
Better sleep:
Sleeping well doesn’t always come easy for most people, so add some cinnamon sticks or cloves in your coffee and see if that helps! If not,
1) try getting outside early in the morning during summer months to help regulate circadian rhythms;
2) make sure you get seven hours of sleep each night;
3) meditate;
4) drink lots of water;
5) eliminate caffeine after noon
