In today's age, most of the drinks, desserts and even everyday foods are made from artificial sugar, and the consumption of this tempting substance has become part of our eating habits.... The consumption of hidden and added sugar has many effects on the health of the body and soul.. Agree and some disagree...

In an upcoming article from Health Magazine GCORP LLC, join us as we explore how eliminating sugar from our diet can help improve our health and quality of life.

What does it mean to eliminate sugar from the diet?

Eliminating sugar from the diet means reducing or completely eliminating added sugars and simple carbohydrates that quickly turn into sugar in the body.. The main goal of this diet is to avoid eating foods and drinks containing sugar, which over time endangers a person's health by increasing the possibility of obesity, diabetes and heart diseases... In fact, the sugar elimination diet focuses on limiting simple sugar sources and replacing them with natural and nutritious foods... It is better to start this diet under the supervision of a nutritionist so that the body gets used to the changes over time and does not suffer from nutrient deficiencies.

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Benefits of removing sugar from the diet

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The most important benefits of eliminating sugar from the diet include the following:

1- Energy increase

Some people think that it is better to eat a sweet meal to increase their energy level....while this increase in energy does not last long and after a while, blood sugar drops quickly and you face a drop in energy....in fact, it can be said that by reducing sugar consumption, the energy level remains more stable; Because instead of using energy from sugar, the body uses sources such as protein and fat to provide energy.

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2- stabilization of blood sugar level

Simple sugars cause blood sugar to rise and then drop quickly.... This process plays an important role in making you feel tired and hungry.... Eliminating sugar from your diet and replacing it with complex carbohydrates can stabilize blood sugar levels and prevent extreme fluctuations..

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3- Weight loss

Artificial sugars have a lot of calories and are quickly converted into fat in the body.. In fact, it can be said that constant consumption of sugar affects the part of the brain that controls appetite..

It is your mind that thinks you are hungry, while the body does not need food.... On the other hand, sugar causes changes in the brain and causes psychological dependence.... That is why the more sugary things you eat, the more you crave sweets.... The cycle continues until the consumption of artificial sugar find.... Removing sugar from the diet in addition to reducing these harmful effects causes weight loss. Because the level of calories consumed will be lower and the body will use fat reserves to provide energy.

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4- Improving skin health

High consumption of sugar causes inflammation and skin problems such as acne.... Because excess sugar compounds cause a negative reaction against elastic proteins and collagens of the skin.... This reaction and the resulting changes over time lead to problems such as wrinkles, sagging and darkening of the facial skin.... Therefore, if you are looking for more transparency of the facial skin, it is better to eliminate the process of reducing the sugar in your face and completely eliminate the loss of sugar and you want to pay for its aging.. diet.

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5- Reducing the risk of chronic diseases

Continuous consumption of artificial sugars increases the risk of chronic and serious diseases such as heart disease, obesity, diabetes, high blood pressure, high cholesterol, fatty liver, and inflammation. By following a sugar-free diet, you can improve your heart health, immune system, and general health.

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6- Less craving for food

Consumption of sugar can release the chemical substance dopamine in the brain and create a good feeling... This is why the consumption of sugary substances can be considered addictive.... You must also have experienced this issue that after eating a creamy sweet, a voice in your head keeps repeating to eat another sweet.... The more you consume sugary substances, the release of dopamine in the brain increases and your desire to eat sweet snacks increases.. Therefore, it can be said to limit or remove Sugar from the diet makes the dopamine level in the body return to normal and food cravings disappear.

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7- Improving cognitive health

The most important effect of removing sugar from the diet is to increase mental productivity and improve cognitive performance... By reducing sugar consumption, you will soon notice that your concentration has improved and your ability to learn has increased.. Some studies have proven that increasing consumption of artificial sugars causes insulin resistance in the brain and creates conditions for neurological disorders such as Alzheimer's.

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8- Reducing anxiety and depression

After consuming a sweet food, your blood sugar rises quickly.... In such a situation, you experience brain fog, that is, a feeling of fatigue and mental confusion that makes it difficult for you to think and you become extremely anxious.... After a while, the blood sugar drops quickly and at this moment you feel worried and stressed again.... On the other hand, it stimulates the level of continuous consumption of sweets in the brain... In the long run, this process has a negative effect on mood and increases the possibility of depression. give.

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What should we eat in the sugar elimination diet?

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You can replace high-sugar foods with healthy, nutritious, low-sugar foods:

• Healthy proteins such as chicken, turkey, lean red meat, salmon, salmon and shrimp
• eggs and legumes such as lentils, beans and peas
• Healthy fats such as walnuts, almonds, hazelnuts, chia seeds, avocados and flax seeds
• Healthy oils such as olive oil
• vegetables such as spinach, lettuce, broccoli, cauliflower, bell pepper
• Cucumber, carrot, pumpkin, sweet potato and mushroom
• Fresh fruits such as raspberries, strawberries, apples, oranges and pears
• Whole grains such as brown rice, quinoa, oats and whole grain bread
• Low-fat dairy products such as yogurt, cheese, unflavored milk
• Beverages such as water, green tea, coffee and simple tea without artificial sweeteners, chamomile tea and mint tea without sugar

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How to eliminate sugar from the diet?

To completely eliminate sugar from your diet, you need to plan and you have to be a little patient.. because it has to be done gradually... In the following, we will introduce you to how to remove sugar from the diet:

1- Start gradually

Start this work slowly and write a healthy food plan for yourself... it is better to limit the consumption of sugar instead of completely eliminating it in the first week so that the body gets used to this change... making a small change will gradually reduce your desire for sweets.

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2- Know the hidden sugars

Many store-bought products have hidden sugars....reading the product label can provide useful information about their hidden sugars....sugar is sometimes listed under other names and forms on product packaging, including:

• Glucose
• Sacarez
• Corn syrup
• Fructose
• Dextrose
• Lactose
• maltose
• Maple syrup

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3- Eliminate obvious sources of sugar

Eliminate foods such as breakfast pastries, muffins, cakes, muffins, ice cream and falode that clearly contain artificial sugar from your meals. Some foods such as dates, raisins, milk and fresh fruits have natural sugars and are high in fiber.. You can include these foods in small amounts in your diet.

4- Use complex carbohydrates

Complex carbohydrates such as brown rice, quinoa, whole grain bread, and oats slowly raise blood sugar and prevent it from falling suddenly. Consuming these foods during the sugar elimination period keeps the energy level in the body stable.

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5- eat foods containing protein

During the sugar elimination diet, be sure to use foods containing protein.... These types of foods prevent hunger and energy loss.... Some research has shown that eating protein-rich food sources such as fatty fish, lean meats, eggs, beans, legumes, and nuts will make you feel fuller for longer.

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6- Increase the consumption of dietary fiber

Another important thing in eliminating sugar from the diet is to increase the consumption of fiber... Eating foods containing fiber will help you feel less hungry... Because fiber takes longer to digest and creates long-lasting satiety... Also, foods rich in fiber can regulate blood sugar levels in the body... Stabilizing blood sugar levels prevents cravings for sweet and sugary foods.

7- Drink enough water

Keeping the body hydrated can greatly reduce the desire to eat sweets... Therefore, it is better to replace water with energy and carbonated drinks containing artificial sweeteners to reduce your sugar cravings.

8- Get enough sleep

Experts believe that insufficient or poor quality sleep makes you crave sugar and unhealthy foods more... because not sleeping well can negatively affect the hormone that controls appetite and increase your desire to eat foods containing artificial sugar.

9- Reduce your stress level

Stress can increase the desire for unhealthy foods and sweets.... As we said before, sugary substances release the hormone dopamine (feel good) and have calming effects.... So when you are stressed, your body forces you to eat foods containing sugar.... So if you are looking to eliminate sugar from your diet, first control your daily stress level

10- Sports

During the period of removing sugar from the diet, be sure to have regular physical activity so that your energy level does not decrease... Also, exercise can control the craving for foods rich in sugar caused by daily stress... Some research has proven that light physical activity such as 15 minutes of walking during the day can reduce the strong desire to eat sweets.

What should we not eat in the sugar elimination diet?

To eliminate sugar from your diet, avoid the following foods and drinks:

• sweets, cakes, cookies, ice cream, chocolate and sweet desserts
• Artificial sweeteners such as white or brown sugar, corn and maple syrup
Refined carbohydrates such as white bread, pasta and white rice
• fizzy drinks, energy drinks and industrial juices
• Processed foods such as hot dogs, sausages, ketchup, flavored and sweet breakfast cereals
• chips, puffs and packaged snacks containing sugar and unnecessary additives

21-day sugar elimination challenge

This challenge includes a short-term (21-day) and effective program that helps you adopt healthier eating habits.... These healthy habits cleanse the body and eliminate the negative effects of consuming artificial sugars... During the 21-day challenge, you must:

First week: start and gradual preparation

• Check food labels, identify hidden sugars in products and avoid them
• elimination of carbonated drinks such as soft drinks, industrial fruit juices and sweet tea
• Consumption of herbal teas and tea without sugar
• Substituting fresh fruits instead of desserts and sweet snacks

Second week: expansion of the regime

• Complete elimination of artificial sugars
• Decreasing simple carbohydrates
• Increasing protein and fiber

Third week: consolidation of healthy habits and strengthening of results

• Consumption of foods and snacks without sugar
• Consumption of fresh fruits and herbal teas to completely satisfy the desire for sweets
• Awareness of body changes and improvement of mental states

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What are the side effects of removing sugar from the diet?

The sugar elimination diet has many benefits, but if it is not done correctly and under the supervision of a nutritionist, it will bring various side effects, including the following:

Mental complications

Emotional and mental symptoms caused by improper sugar elimination diet are:

• Depression
• Anxiety
• Decreasing concentration
• Change in sleep pattern
• Increasing the desire to eat sweet and unhealthy foods

Physical effects

Physical symptoms caused by a complete sugar elimination diet include:

• Severe fatigue
• lack of energy
• Headache
• head style
• Nausea

A brief look at eliminating sugar from the diet

Foods containing sugar are addictive in nature, and the more you consume them, the more you desire sweet foods... These days, removing sugar from the diet has gained many fans due to its many benefits.... If you follow this type of diet correctly and under the supervision of a nutritionist, in addition to helping the body's health, it can have positive effects on cognitive function and the mind...

In this article from GCORP LLC magazine, we introduced you in detail to the benefits and side effects of the sugar elimination diet.... If you have any questions about its safety and effectiveness according to your specific conditions, you can visit the GCORP LLC website and consult with the best nutritionist, including an online dietitian. GCORP LLC provides you with the opportunity to make an appointment with the dietitian of your choice for a face-to-face meeting with the dietitian.

Frequently Asked Questions

Sources: healthline | webmd