Abeer Das (name changed), a 29-year-old, considered himself to be a big foodie. He also had a sweet tooth. Almost every other day, you would find him sitting at a newly opened street stall, or at the launch events of the newest restaurants in town. He would blog about his favourite hang-out spots and dishes, and had gained a good amount of followers on social media. Additionally, he also gained weight owing to his escapades. This resulted in a host of health problems for him, such as some heart complications, and the onset of diabetes. It was one such report that showed alarming results that brought about a change in him. He changed his lifestyle, and as a result, he dropped around 20 kg in weight, and overcame his health issues. The secret behind this? He claims that quitting sugar did the trick for him.
A lot of people in recent times have attributed their healthier selves to not only a good diet and exercise plan that suits them, but also cutting out sugar. According to the World Health Organisation (WHO), sugar consumption should be limited to not more than 10 per cent of total energy per day for individuals without any comorbidities, like diabetes and cholesterol, and heart ailments. We unknowingly consume a lot of products that have added sugar in them, that cause harm over a period of time. So, if you’re thinking of quitting sugar, here are some health benefits you should know about.
1. Reduced risk of diabetes
One of the most common type of disease associated with overconsumption of sugar is that of diabetes. According to Dr Archana Batra, nutritionist, physiotherapist, and a certified diabetes educator in Gurgaon, “Sugar increases the Glycemic Index rapidly, which leads to a decrease in insulin sensitivity, and accumulates fats in the liver. This fat build-up can cause Type-2 diabetes”. She also points out that one should specifically look for an ingredient known as fructose, a sugar syrup found in most food items, as this is one of the major reasons one consumes sugar more than required, leading to diabetes-related health complications.
2. Weight loss
Needless to say, doctors always advise maintaining your weight for good health, and sugar is one culprit which can keep you from doing that. Dr Batra elaborates, “While sugar from natural sources like fruits and vegetables is fine, it is the added sugars that contain empty nutrients and are full of carbohydrates. This contributes to weight gain.” Cutting sugar out of your diet, she suggests, can help your body use the stored carbohydrates as energy, also increasing your metabolism, which further leads to weight loss.
3. Heart health
Foods high in sugar can cause an accumulation of fats around the blood vessels and arteries, which is associated with obesity. Dr Batra adds, “The higher the risk of obesity, the higher the chances of it impacting your heart health.” Reducing, and eventually cutting out sugar intake has been known to make your heart healthy.
4. Increased energy
When you consume foods with high sugar content, they give you a brief spike in the blood sugar levels, which can also instantly drop. Such intense fluctuations can lead to decreased energy levels. Dr Batra elucidates, “Your brain also uses the stored fats, which further help you be more attentive and focus better.”
5. Reduce abdominal fats
This also includes the fat accumulated around the liver, otherwise known as visceral fats. Dr Batra shares, “The excess consumption of sugar leads to fat deposits in the abdominal areas and the liver, which is a direct contributor to diabetes. Once the sugar is out of the system completely, your body can effectively use these stored fats for optimum functioning, while also reducing the fat around th