10 Reasons To Slash Sugar From Your Diet
Updated: Oct 22, 2024
Written by Beanie Robinson, Nutritionist
Beanie Robinson is one of London's best Nutritionists. She is the Founder of The Health Space, an online Nutrition Clinic that specializes in Weight Loss, Hormonal imbalances; PCOS, IBS, Gut health & Type 2 diabetes.
Sugar is everywhere, often lurking in foods you wouldn’t expect. From syrups and fruit juice concentrates to ingredients ending in “-ose” (like maltose, dextrose, and fructose), sugar takes many forms. Even so-called "organic" or "natural" sugars should be considered when we are looking at the list of ingredients. While it can be tricky to spot all the hidden sugars on labels, it’s well worth knowing what to look out for.
Just to help you, here is a list of sugars in different forms: agave nectar, brown sugar, organic coconut sugar, evaporated cane juice, malt syrup, fructose, maltose, dextrose, maltodextrin, sucralose, fruit juice concentrate, fruit purees, brown rice syrup, carob syrup, corn syrup, honey, malted barley, mannitol, molasses, muscovado syrups, palm sugar, sorbitol, treacle, xylitol.
Here’s why cutting back on sugar could be one of the best decisions
1. Stabilise blood sugar levels and energy
Have you ever experienced that post-lunch crash? Sugary foods can give you a quick burst of energy, but it’s often followed by a steep drop, leaving you feeling tired and sluggish. Remember, what goes up that fast may decline just as fast! This rollercoaster effect can make it tough to maintain steady energy levels throughout the day. By reducing sugar across your diet, you help to stabilise blood sugar levels, leading to more consistent energy and less fatigue. Imagine having the stamina to power through your day without needing that mid-afternoon pick-me-up!
2. Improve insulin sensitivity
Insulin, the hormone that helps regulate blood sugar, can take a hit from too much sugar. A diet high in refined carbohydrates and sugar can lead to insulin resistance, where your body becomes less responsive to insulin’s effects. Over time, this can make us more susceptible to becoming pre-diabetic or even pave the way to type 2 diabetes. Intentionally cutting back on sugar & white carbohydrates (white bread, rice, pasta, wraps, pitta, bagels) can improve your insulin sensitivity, making it easier for your body to manage blood sugar levels effectively, reducing your risk of developing type 2 diabetes.
3. Balance your hormones naturally
Sugar doesn't just affect your waistline; it can also wreak havoc on your hormones. This is particularly concerning for those dealing with conditions like Polycystic Ovary Syndrome (PCOS). High sugar intake can disrupt hormone levels, which can result in acne & weight gain. Over time, by reducing sugar intake, you support your body’s natural hormone balance, which is crucial for managing hormone irregularities.
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4. Reduce inflammation
Chronic inflammation is at the root of many serious health conditions, including heart disease, cancer, and autoimmune disorders. A diet high in sugar contributes to inflammation by promoting the production of pro-inflammatory cytokines. By cutting down on sugar, you can help lower inflammation in your body, reducing the risk of these chronic diseases.
5. Achieve clearer, more youthful skin
If you’ve ever noticed breakouts after indulging in sweets & sugary cocktails or drinks, you’re not alone. Too much sugar can trigger acne. Additionally, sugar contributes to the breakdown of collagen, the protein that keeps your skin firm and youthful. Collagen is the Glue! This process, known as glycation, accelerates aging, causing wrinkles and sagging skin. Reducing sugar can help you maintain clearer, more radiant skin by preserving collagen and preventing hormone dysregulation.
6. Maintain consistent energy levels
One of the most immediate benefits of reducing sugar is the stabilisation of your energy levels. Without the constant sugar highs and lows, your energy remains more consistent throughout the day. This can improve productivity, mental clarity, and your overall quality of life. Instead of relying on quick sugar fixes, opt for foods high in fibre and whole grains, which provide a slow, steady release of energy. Here are some ideas for healthy snacks to opt for to keep you feeling energised whilst maintain stable blood sugar levels.
7. Boost your mood
Ever feel irritable or jittery anxious after a sugar binge? That’s because sugar highs are often followed by mood crashes. The rapid rise and fall of blood sugar levels can interfere with neurotransmitter function, leading to mood swings, and even depression. By cutting back on sugar, you can help stabilise your mood, mitigating some of the more intense dips. A balanced diet rich in high-fibre complex carbohydrates, healthy fats, and lean organic protein supports stable blood sugar levels and, in turn, a more balanced mood.
8. Enhance sleep quality
A good night’s sleep can feel elusive after a day of high sugar intake. Sugar spikes can elevate cortisol, the stress hormone, which interferes with your sleep cycle. Additionally, fluctuations in blood sugar levels during the night can lead to restless & disturbed sleep. Over time, reducing sugar can improve the quality of your sleep, helping you wake up refreshed and energised. Imagine, you may even wake up before your alarm!
9. Maintain a healthy weight
Processed sugary snacks and soda drinks are low in nutrients, and they don’t keep you full for long. With a high glycaemic index, these foods are quickly digested, spiking blood sugar levels and causing hunger to return sooner, which can lead to overeating and weight gain longer term. In contrast, whole foods, which are naturally low in sugar & high in fibre will keep you feeling full longer, making it easier to maintain a healthy weight. Reducing sugar can help manage appetite, assist in weight loss & promote satiety after eating.
10. Protect your heart health
High sugar consumption is linked to an increased risk of heart disease. Sugar contributes to high blood pressure and inflammation, all major risk factors for heart disease. Moreover, sugary foods are often laden with unhealthy fats, which can further increase the risk of cardiovascular issues. By cutting down on sugar, you can protect your heart, lower your risk of heart disease, and promote overall cardiovascular health.
How to spot hidden sugars on labels
Reducing sugar starts with being savvy about food labels. Here’s what to watch for:
Syrups: Look for corn syrup, high-fructose corn syrup, maple syrup, and agave syrup.
Fruit juice concentrates: These may sound healthy, but they’re packed with concentrated sugar.
Ingredients ending in “-ose”: maltose, dextrose, fructose, sucrose & lactose, are all forms of sugar.
Organic and “natural” sugars: Terms like “organic cane sugar” or “raw sugar” are still sugar and can affect blood sugar levels.
Excessive dried fruits: While dried fruits contain natural sugars, they are highly concentrated. Opt for fresh lower sugar fruits when trying to manage blood sugar levels.
Cutting back on sugar can have a profound impact on your health, from stabilising energy levels and improving mood to protecting your heart and enhancing your skin. By being mindful of hidden sugars and making more nutritious choices, you can take significant steps toward better health and well-being. Whether your goal is to manage weight, support hormonal balance, or simply “feel better”, reducing your sugar intake is a powerful step in the right direction.
Beanie Robinson, Nutritionist
Beanie Robinson is a leader in sustainable healthy weight loss, hormonal imbalances; PCOS & IBS. Her personal journey with PCOS left her searching for a natural and holistic way of alleviating her symptoms. She has since dedicated her life to helping others optimise their health through Nutrition & Lifestyle medicine. Beanie passionately believes in our bodies capacity to heal & guides clients on their journey to full health & vitality.
