Simple steps to quit sugar in your diet

The desire to adopt a

healthy lifestyle

is frequently the driving force behind the choice to give up sugar. Eliminating clear sources, such as desserts and soft drinks, may seem simple, but these efforts might be thwarted by

hidden sugars

in common foods. Due to their many disguises, including fructose, maltose, and cane juice, these processing-added sugars are frequently overlooked.
Before you get on this healthy habit, know that quitting sugar can lead to significant physiological changes, akin to a rollercoaster ride. Initially, insulin levels may fluctuate as the body adapts to reduced glucose intake, ultimately stabilizing and benefiting overall health.

Hidden sugar sources you must watch out for:

1. Condiments and Sauces: Ketchup, salad dressings, and barbecue sauces.
2. Baked Goods and Bread: Whole grain bread and muffins.
3. Cereals: Many healthy options contain

added sugars

.
4. Dairy Products: Flavored yogurts and milk.
5. Snacks: Granola bars, protein bars, and nut butters.
6. Fruits and Juices: Fruit juices are concentrated sugar sources.
7. Processed Foods: Packaged savory and sweet foods.

Choose low/no added sugar options

According to Simrat Kathuria, Head Dietitian, CEO, The Diet Xperts, “Typical everyday foods like pasta sauces, granola bars, breakfast cereals, and flavored yogurts can have surprisingly high added sugar content. Even foods that seem healthy, like protein drinks and whole-grain bread, can contain large amounts. This pervasiveness of hidden sugars makes it more difficult to cut back on sugar consumption and emphasizes how difficult it is to read food labels.”

Always check food labels

The food sector has started to adapt to the increased demand from consumers for healthier options and transparency. Some businesses are using

natural sweeteners

like stevia and monk fruit to reformulate products to have less sugar or to introduce low-sugar alternatives. Additionally, attempts for clearer labeling are spreading throughout the world, empowering consumers to make better decisions.

Opt for whole, unprocessed foods

Choosing minimally processed meals and closely examining ingredient lists are good ways for people who want to cut back on their sugar intake. Natural sugars and vital nutrients are found in whole foods, including fruits, vegetables, and grains, which makes them superior to processed foods.

The after effects of quitting sugar

Sugar cravings

and mood swings, including irritability, are common due to serotonin level adjustments. Energy levels may temporarily decrease but often increase post-adjustment. Hormonal fluctuations, particularly for women, can impact menstrual cycles initially but lead to balanced hormone regulation long-term. Digestive changes, such as bloating or altered bowel movements, may occur as the gut microbiome adjusts. Skin clarity and texture improvements are possible, though temporary breakouts can occur during detoxification. Understanding these changes helps navigate the transition.

Strategic approaches to quit sugar

To successfully

quit sugar

, consider these strategic approaches:
According to Dr. Preeti Nagar, dietitian at NIIMS Medical College and Hospital, “Implement a gradual reduction of sugar intake to adjust your taste buds, replacing it with natural alternatives like jaggery, honey, or fruits in moderation. Additionally, pre-plan your meals to avoid sugary snacks and stay hydrated to differentiate between thirst and sugar cravings.”
The push to cut back on sugar intake is gaining traction as consumer knowledge rises, which motivates companies to develop and give priority to health-conscious products. Reducing sugar intake can be a satisfying and feasible path to better health with careful consideration and wiser decisions.