30 Dec Eliminating Sugar in Your Diet

Research shows that a high-sugar diet can lead to some severe health problems. While this may be common knowledge, many Americans do not know what types of sugars they should truly avoid. Most fruits contain plenty of sugar, but dieticians suggest eating a healthy amount of fruit. So, it can be pretty confusing as to what types of sugars you should cut out of your diet and why. Below, I’ve outlined the significant health risks that come with a high-sugar diet while also highlighting which sugars to avoid.

Reasons to Cut Certain Sugars Out of Your Diet

Firstly, a high-sugar diet typically leads to significant weight gain. Obesity rates worldwide are rising due to the added sugar found in many processed foods and beverages. The added sugar found in these processed foods and drinks do virtually nothing to make you less hungry, making you more likely to eat and drink more and more. Obesity alone can lead to a laundry list of significant health problems, and sugar is a huge factor in the increase in obesity rates worldwide.

Secondly, high-sugar diets are directly correlated to an increased risk of heart disease, the number one cause of death worldwide. Blood sugar and blood pressure levels, obesity, inflammation, and high triglyceride all result from high sugar diets, and these health concerns are the main risk factors for heart disease. 

The third major health problem that results from a high-sugar diet is an increased risk of Type 2 Diabetes. Consistent high-sugar consumption increases your body’s resistance to insulin, a hormone secreted by the pancreas that regulates blood sugar levels. As mentioned above, a high-sugar diet can lead to obesity, and obesity, along with insulin resistance, are the two most significant risk factors for Type 2 Diabetes.

What Types of Sugars to Avoid

Now that you know the types of severe health problems that result from a high sugar diet let’s review which sugars, in particular, you should avoid lowering your risk of developing the health problems listed above.

Found in most processed foods, high fructose corn syrup (HFCS) increases your cholesterol levels more than any other sugar, contributing to the onset of obesity and diabetes. HFCS is found in most processed foods, such as cereals, salad dressings, candy, and many more. Read the packaging labels of the foods you buy in the grocery store to avoid consuming high levels of HFCS.

Another type of sugar to avoid is artificial sweetener, which is often found in processed foods like high fructose corn syrup. Cereal, fruit juices, coffee, and soft drinks all contain high levels of artificial sweeteners. To lower your risk of developing the health problems mentioned above, I’d highly recommend avoiding the sugary soft drinks that so many people around the world consume daily. Studies have shown that increased soft drink consumption is one of, if not the leading cause of the development of heart disease, Type 2 Diabetes, and significant weight gain. Stick to low-calorie, healthier options like green tea and water instead of consuming the added sugars found in soft drinks.

With added sugar found in so much of the food offerings in the world today, it may seem like a daunting task to cut out the sweeteners and high fructose corn syrup from your diet. But there are plenty of tasty options out there that do not contain the high levels of “bad” sugars mentioned above, such as fresh fruit, greek yogurt, and dark chocolate, just to name a few. Considering the health risks of a high-sugar diet mentioned above, I’d highly recommend avoiding sugary beverages and processed foods that, when consumed regularly, pose significant risks to your health and well-being.