“Your body doesn’t need added sugar,” Dr. Jason Fung, a nephrologist specializing in reversing Type 2 diabetes, told The Epoch Times.
1. Increased and Sustained Energy
“I often call sugars ‘The Great Deceiver,’” said Becky Gillaspy, a chiropractor and author of the book “Intermittent Fasting Diet Guide and Cookbook,” during an interview with The Epoch Times. She explained that added sugar quickly breaks down into simple sugars, providing a quick burst of energy, “but then it turns around and robs that (energy) from us.”In the first few days of ceasing added sugar intake, we may experience some discomfort. According to Gillaspy, this is because the body has become accustomed to relying on the quick energy sugar provides and, as a result, exhibits cravings for it.
However, the body gradually receives more stable and sustained energy when we shift to obtaining carbohydrates and other nutrients from natural foods and whole grains.
Many people find themselves more energetic after quitting sugar for a while.
The body quickly adapts and can run on whatever fuel is most available. “Our metabolism switches from being a better sugar burner to being a better fat burner,” said Gillaspy. This leads to a more sustained energy level, increased metabolic flexibility, and reduced food cravings.
2. Improved Insulin Sensitivity
Stable blood sugar is a natural benefit of quitting sugar, and what’s even better is that quitting also improves insulin resistance.High sugar intake raises blood sugar levels, prompting the pancreas to release more insulin to shuttle sugar into cells, including fat cells. If this is happening often, our cells begin to resist insulin’s demands to take in this sugar, leaving it in the bloodstream where it poses significant health risks
3. Reduced Inflammation and Pain
“The best part [of quitting sugar] is no pain,” a photographer named Pat gratefully told Gillaspy. She used to suffer from severe joint and muscle pain—almost to the point of giving up her photography job, which required standing all day. Now, “the 52-year-old Pat runs literal circles around the 35-year-old former Pat,” Gillaspy described.4. Easier Weight Management
Losing weight becomes easier after quitting sugar.Jessica Russo, a clinical psychologist in private practice in Philadelphia, mentioned during an interview with The Epoch Times that one of her patients, who had struggled with binge eating and excess weight, lost 10 pounds within a month after cutting out added sugar and other refined carbohydrates.
Another individual who successfully lost 54 pounds told Gillaspy that most of their weight was shed after seriously committing to quitting sugar.
Sugar stimulates insulin secretion, and elevated insulin levels promote fat storage; this is why insulin resistance makes weight loss more challenging. A low-sugar diet leads to lower insulin levels, which, in turn, encourages cells to release fat.
5. Enhanced Mental Well-Being
Russo explained that sugar depletes vitamin B, and vitamin B is crucial for the human brain. A deficiency in vitamin B can lead to reduced cognitive clarity and a decline in thinking abilities, which is also one of the reasons sugar consumption can cause irritability.According to Russo, depression and anxiety are linked to inflammation. Eliminating sugar and reducing inflammation tends to make individuals feel more relaxed and hopeful. We often notice this difference when we pay a bit more attention. Therefore, when feeling down, we can reflect on whether it is due to excessive sugar consumption.
6. Heightened Taste Sensitivity
When people get used to eating fewer sweet foods, they often realize that they do not actually need as much sweetness.“One of the most common things that shocks people when they give up sugar is that they lose their taste for sugar,” said Gillaspy. Russo also noted that many individuals find very sweet foods unpleasant in taste after cutting back on their sugar intake.
This is because when following a high-sugar diet, the brain’s chemical responses and taste buds can become dulled to sweetness; however, cutting out sugar can restore sensitivity to these organs, allowing us to find satisfaction with smaller amounts of sugar.
7. Improved or Reversed Fatty Liver
Excessive sugar consumption leads to fatty liver, “essentially due to the way fructose is metabolized,” explained Fung.He said that when referring to sugar, we are usually talking about sucrose, which comprises one glucose molecule and one fructose molecule. While every cell in the body can utilize glucose as an energy source, fructose cannot be used by any cells. Instead, it goes directly to the liver, where some of it is converted into fat.
“So fructose, refined sugars, are much worse for you than regular sugar,” emphasized Fung. They are far worse than empty calories or even regular starch. That is why quitting sugar is crucial in preventing fatty liver disease progression.
8. Improved Gut Health and Immunity
Many may not realize that digestive discomfort or frequent colds could be attributed to excessive sugar consumption.9. Improved Skin Health
Quitting sugar might be the most straightforward and cost-effective approach to appearing younger and eliminating facial and skin blemishes.AGEs can also cause internal changes in the skin. They hinder wound healing, disrupt skin cell function, induce apoptosis, and trigger inflammation.
Quitting sugar not only promotes healthier and more youthful skin but also reduces toxins in the body, thus preventing age-related diseases.
AGEs can contribute to age-related diseases, including neurodegenerative disorders, atherosclerosis, and chronic inflammatory conditions. The accumulation of AGEs is accelerated in conditions like insulin resistance and diabetes, leading to a range of comorbidities.
10. Reduced Risk of Chronic Metabolic Diseases
After quitting sugar for a period, you will notice improvements in several blood markers; these are mainly associated with reduced fructose intake.Half of sucrose consists of fructose, whereas high-fructose corn syrup, widely used in processed foods, is 42 percent to 55 percent fructose.
Clinical evidence suggests a high-fructose diet can lead to too many lipids in the blood and related metabolic diseases.
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