{"id":27711,"date":"2020-05-31T10:12:19","date_gmt":"2020-05-31T05:42:19","guid":{"rendered":"http:\/\/betasport.ir\/en\/?p=27711"},"modified":"2022-03-16T16:36:36","modified_gmt":"2022-03-16T13:06:36","slug":"six-benefits-to-quitting-sugar","status":"publish","type":"post","link":"https:\/\/betasport.ir\/en\/six-benefits-to-quitting-sugar\/","title":{"rendered":"SUGAR-FREE DIET: 6 BENEFITS TO QUITTING SUGAR"},"content":{"rendered":"

SUGAR-FREE DIET: 6 BENEFITS TO QUITTING SUGAR<\/strong><\/h2>\n

\"\"<\/p>\n

Have you ever tried to go\u00a0one month without sugar? It can be quite a challenge \u2013 but it\u2019s really worth it!\u00a0Believe it or not: 80% of all packaged foods in the supermarkets contain added sugar. It\u2019s found in juice, yogurt, granola bars, breakfast cereal, bread, canned vegetables, and sauces.\u00a0The average person in the United States consumes about 71.14 grams\u00a0or 17 teaspoons of sugar per day. That\u2019s twice as much as the amount\u00a0recommended by health organizations.<\/p>\n

\"\"<\/p>\n

The\u00a0WHO (World Health Organisation)\u00a0recommends reducing the intake of free sugars (e.g. sugar in coffee, desserts, instant meals, etc.) to less than 10% of the total energy intake per day. That equals no more than 50 g of sugar a day (roughly 10 teaspoons) for the average adult. But less is always better!<\/p>\n

SUGAR HAS MANY NAMES<\/strong><\/span><\/h3>\n

Eating a sugar-free diet is not always easy, because sugar is usually not listed as an ingredient in food that contains it. It\u2019s hidden behind different names, which are sometimes unfamiliar to us.<\/p>\n

    \n
  • Dextrose<\/li>\n
  • Fructose<\/li>\n
  • Galactose<\/li>\n
  • Glucose<\/li>\n
  • Lactose<\/li>\n
  • Maltose<\/li>\n
  • Sucrose<\/li>\n
  • Maltodextrin<\/li>\n
  • High-Fructose Corn Syrup<\/li>\n
  • Corn syrup<\/li>\n
  • Caramel syrup<\/li>\n<\/ul>\n

    Tip:<\/strong><\/span><\/h3>\n

    Usually the ending \u201c-ose\u201d means it\u2019s sugar, such as glucose or fructose.<\/p>\n

    NATURAL FRUCTOSE VS. REFINED FRUCTOSE\u00a0<\/strong><\/span><\/h3>\n

    Many people think they have to give up fruit to reduce their sugar intake. But not all fructose is created equal. If you eat an apple or strawberries, you are consuming fructose (fruit sugar) in its natural form. Plus, fruit contains vitamins, minerals, and fiber, which slows the digestion.<\/p>\n

    \"\"<\/p>\n

    Fructose found in processed food has nothing to do with fruit. It is made from corn or sugar cane and has no healthy nutrients. If you consume a large quantity of refined fructose, it may induce leptin resistance, lead to increased calorie absorption and weight gain. Furthermore, regular consumption of high-fructose corn syrup (e.g. soft drinks) increases your risk of nonalcoholic fatty liver disease.<\/p>\n

    No matter whether you are underweight, overweight, or at a healthy weight \u2013 everyone can benefit from a sugar-free diet.\u00a0Here are six convincing reasons to quit sugar. Believe it or not, they have nothing to do with losing weight.<\/p>\n

    6 BENEFITS: WHY YOU SHOULD QUIT SUGAR<\/strong><\/span><\/h3>\n
    1.YOUR MIND STAYS SHARP<\/strong><\/span><\/h5>\n

    Consuming too much sugar and fat can impair a number of brain functions. A\u00a0study from the University of South Wales in Australia\u00a0has confirmed this. So, put down the sweet stuff and keep your mind sharp!<\/p>\n

    2.IT LOWERS YOUR BLOOD PRESSURE\u00a0<\/strong><\/span><\/h5>\n

    Weight gain is a very common consequence of excessive sugar consumption and brings with it the risk of high blood pressure. This can lead to a heart attack, stroke, kidney damage, and other serious diseases.<\/p>\n

    If you\u00a0consciously\u00a0quit sugar, get moving and watch your weight, quit smoking and also avoid stress, your high blood pressure will definitely go down.<\/p>\n

    \"\"<\/p>\n

    3.YOU CAN PREVENT DIABETES<\/strong><\/span><\/h5>\n

    A meta-analysis published in the\u00a0Diabetes Care Journal\u00a0confirms: regular consumption of sugar-sweetened beverages (soft drinks, fruit juices, energy drinks and ice tea) \u2013 2 servings or more \u2013 increases the risk of metabolic syndrome (a combination of different symptoms related to your metabolism that occur together) and of developing type 2 diabetes. This is also true for other foods\u00a0containing added sugar. You develop an increased insulin resistance, which means the sugar cannot reach the cells. The result: blood pressure rises!<\/p>\n

    Beverages can be loaded with\u00a0liquid calories, so try to avoid them and reach for zero calorie alternatives.<\/p>\n

    4.YOU HAVE\u00a0FEWER\u00a0CRAVINGS<\/span><\/strong><\/h5>\n

    Another advantage of\u00a0a sugar-free diet? Your\u00a0craving for sweets\u00a0will decrease over time. Sugar is addictive. The more you eat, the more your body wants. Break the cycle by eliminating foods high in sugar from your diet. It will be hard at the beginning, but you will quickly notice that you crave sweets less.<\/p>\n

    \"\"<\/p>\n

    5.YOU SAVE MONEY<\/strong><\/span><\/h5>\n

    Consuming a lot of sugar costs money. Why? Foods high in sugar attack the enamel on our teeth and cause decay. This also weakens our immune system. The result is that we get sick more. All of this leads to more frequent doctor visits that are often very expensive.\u00a0Boost your immune system with superfoods\u00a0like matcha and ginger.<\/p>\n

    6.YOU HAVE MORE ENERGY<\/strong><\/span><\/h5>\n

    You must have already noticed that you often just want to lie down after a high-carb or high-sugar lunch. Sugar makes us sluggish and even appears to be linked with depression.\u00a0The next time you are wondering why you feel so unmotivated, think about your diet. Energize your body by eating more fresh, unprocessed foods.<\/p>\n

    QUITTING SUGAR \u2013 HOW TO START<\/strong><\/span><\/h3>\n

    Transitioning to a sugar-free diet doesn\u2019t have to happen overnight. Start by eliminating sugar and foods with added sugar from your diet. Eat a balanced diet including fresh, unprocessed foods. Do you like to drink juice and soft drinks? Water them down gradually until you\u2019ve broken your addiction to the sweet flavor. Try to skip that spoonful of sugar in your coffee or tea.<\/p>\n

    It might take a while until you\u2019re able to totally eliminate sugary drinks and foods from your diet, but you will quickly see how you feel better and more energized every day.<\/p>\n

    Presented by Keyvan Hassanpoor<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

    Have you ever tried to go\u00a0one month without sugar? It can be quite a challenge \u2013 but it\u2019s really…<\/p>\n","protected":false},"author":1,"featured_media":27712,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[97,93],"tags":[],"class_list":["post-27711","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-scientific-articles","category-sports-articles"],"yoast_head":"\nSUGAR-FREE DIET: 6 BENEFITS TO QUITTING SUGAR - \u0634\u0631\u06a9\u062a \u0637\u0646\u06cc\u0646 \u067e\u06cc\u06a9 \u0633\u0628\u0644\u0627\u0646 \u062a\u0648\u0644\u06cc\u062f \u06a9\u0646\u0646\u062f\u0647<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betasport.ir\/en\/six-benefits-to-quitting-sugar\/\" \/>\n<meta property=\"og:locale\" content=\"fa_IR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SUGAR-FREE DIET: 6 BENEFITS TO QUITTING SUGAR - \u0634\u0631\u06a9\u062a \u0637\u0646\u06cc\u0646 \u067e\u06cc\u06a9 \u0633\u0628\u0644\u0627\u0646 \u062a\u0648\u0644\u06cc\u062f \u06a9\u0646\u0646\u062f\u0647\" \/>\n<meta property=\"og:description\" content=\"Have you ever tried to go\u00a0one month without sugar? 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