Learn More About Low Sugar Lifestyle

Being mindful of our sugar intake is always something that our bodies will thank us for. Especially considering the positives that go along with minimizing sugars in our diets.  Ultimately, living a low-sugar lifestyle involves reducing your intake of added sugars, focusing on whole foods, being diligent about the facts on nutrition labels, and choosing natural sweeteners. A low sugar lifestyle is also about being aware of hidden sugars that are unfortunately abundant in processed foods and beverages.

According to the Office of Disease Prevention and Health Promotion, the average human consumes about 270 calories worth of added sugars every day, or 17 teaspoons of sugar.   “Just like it sounds, added sugars aren’t in foods naturally—they’re added. They include:

• Sugars and syrups that food manufacturers add to products like sodas, yogurt, candies, cereals, and cookies.
• Sugar, you add yourself—like the teaspoons of sugar in your coffee.

On the other hand, some foods have sugar naturally—like fruits, vegetables, and milk. The sugars in these foods are not added sugars.”

Why Limit Sugar Intake?

The National Library of Medicine speaks about the increase in noncommunicable diseases related to sugar. Noncommunicable diseases or NCDs are chronic and largely preventable conditions, such as diabetes, heart disease, kidney disease, cancer, and mental health disorders. “NCDs account for around 74% of deaths globally and place an enormous financial burden on healthcare services and households. Lifestyle factors such as weight, diet, physical activity, and substance use are major contributing factors to the burden of preventable disease.”

Consuming too much sugar can lead to various negative effects on your health, including:

• Weight gain: Excess sugar consumption is strongly linked to weight gain and obesity due to its high calorie content.
• Increased risk of type 2 diabetes: High sugar intake can contribute to insulin resistance, which may lead to type 2 diabetes over time.
• Tooth decay: Sugar promotes the growth of harmful bacteria in the mouth, leading to cavities and tooth decay.
• Risk of heart disease: Diets high in sugar are associated with an increased risk of heart disease, including high blood pressure, inflammation, and elevated triglyceride levels.
• Negative impact on mental health: Some studies suggest that excessive sugar consumption may be linked to an increased risk of depression and anxiety.
• Accelerated aging: High sugar intake can lead to the formation of advanced glycation end products (AGEs), which may contribute to skin aging and other age-related diseases.
• Increased risk of certain cancers: Some research suggests that a high-sugar diet may increase the risk of developing certain types of cancer, although more studies are needed to confirm this link.

Overall, reducing sugar intake can have numerous health benefits and may help prevent or manage various chronic diseases.

Limiting Sugar Intake

Luckily there are a number of ways to regulate our sugar intake.

• Make healthy changes. These can be as simple as us eating fruit as a substitute for a dessert that’s loaded with sugar.
• Continue to be diligent about reading ingredients, additives, and nutritional facts of what we’re putting in our bodies.

Regular exercise and staying hydrated can also help in leading a low-sugar lifestyle. Hydration and exercise play crucial roles in supporting a low-sugar diet and overall health. The National Library of Medicine tells us that, “Physical activity, adherence to a healthy diet, and healthy beverage pattern are considered essential components of a healthy lifestyle.”

• Hydration helps maintain bodily functions while also aiding in curbing sugar cravings: Drinking an adequate amount of water supports proper digestion, nutrient absorption, circulation, and temperature regulation.
• Exercise promotes blood sugar control while also working to actively manage our weight: Regular physical activity improves insulin sensitivity, helping to regulate blood sugar levels and reducing the risk of insulin resistance and type 2 diabetes. Also, physical activity helps burn calories and build lean muscle mass, contributing to weight loss or maintenance, which is beneficial for managing sugar intake and overall health.
• Both hydration and exercise support energy levels which leads us away from choosing sugar and caffeine saturated alternatives like energy drinks.
• Exercise supports mood and mental health: Physical activity releases endorphins, which can improve mood and reduce stress and anxiety, potentially decreasing the desire for sugary comfort foods.
• Hydration and exercise promote overall well-being including improved cardiovascular health, strengthened immune function, and enhanced cognitive function.

 Incorporating adequate hydration and regular exercise into a low-sugar lifestyle can optimize health outcomes and make it easier to maintain healthy dietary habits over the long term. Along with that, The National Library of Medicine notes, that “very little scientific evidence exists that indicates a benefit of added dietary sugars; however, an overwhelming and growing body of evidence highlights the negative effects of excessive or prolonged sugar intake. This is particularly significant for fructose and high-fructose corn syrup.”  If you’re looking for an easy, healthy substitute in your diet check out Nature’s Garden’s variety of trail mixes, dried fruits, and artisanal nuts.