In the context of increasingly common health problems such as diabetes, obesity and liver disease, cutting sugar out of the diet is becoming a healthy lifestyle trend. However, the process of "sweetening" is not simply stopping eating cakes or not adding sugar to coffee. Before deciding to quit sugar, you need to clearly understand how your body will change to prepare appropriately.
Sugar is a simple carbohydrate that is easily dissolved in water and has a sweet taste. However, when consumed in excess, sugar causes a series of health problems, said clinical nutritionist Shifa Chishti in New Delhi, India.
Here are 7 important things to note:
Mood changes:
When you cut sugar, your levels of dopamine and serotonin - two hormones that create a feeling of well-off - also decrease. This can make you feel irritable and mood swings. To improve, you should maintain regular exercise and supplement foods that support serotonin production such as eggs, nuts and milk.
Sleep disorders:
Quitting sugar can disrupt sleep by affecting the hormone cortisol - a stress regulating substance. You should limit the use of electronic devices before bed, while maintaining stable sleep hours every day.
Affected digestive system:
Sudden changes in your diet can cause an imbalance of the intestinal microbiome, leading to bloating and indigestion. According to expert Chishti, supplementing fermented foods such as yogurt or probiotics after consulting a doctor is a useful measure.
Sweet cravings:
The body is used to sugar intake every day, so when you suddenly stop, you will easily crave sweets. To control cravings, reduce sugar slowly and replace it with natural sugar sources such as fruit and honey.
Power outage:
Sugar provides quick energy. When cutting them off, you may feel tired and sluggish. The solution is to eat a balanced diet of protein, fat and fiber to maintain stable energy throughout the day.
Headache:
The headache can appear in the early stages of quitting sugar, due to a sudden decrease in dopamine. Drink enough water, rest properly and don't forget to relax to make it easy for your body to adapt.
Weight changes:
Cutting down on sugar helps reduce calorie intake, thereby supporting weight loss. However, if you replace sugar with bad starches or processed foods, the effectiveness may not be as expected. Therefore, it is necessary to maintain a healthy diet with lots of fiber, green vegetables and fresh foods.
