BY ALICE GIBBS ON 6/15/23 AT 12:10 PM EDT
Woman Cuts Refined Sugar From Diet, Finds Huge Benefits,
Stephanie Sylvester, 30, cut refined sugar from her diet INSTAGRAM – Search (bing.com)
Stephanie, 30, cut refined sugar from her diet after realizing that it was leaving her with some less-than-desirable side effects. Sharing her journey online, she told Newsweek how much better she feels after cutting the sugar.
‘I had headaches, sugar cravings all day long, low energy all the time,’ recalled Stephanie who has since cut out refined sugar. , improved dental health, better energy levels, reduced inflammation, increased nutrient intake, and even better mood and mental clarity. After looking into refined sugar, Stephanie was inspired and decided to make the change in her own life.
“I felt motivated to give it a try and thought if I documented it on TikTok, it would be fun and keep me accountable to the challenge,” she explained. Since April, Stephanie has been cutting out anything that has refined sugar in the ingredients.
“It’s obvious things like chocolate, sweets, cakes, soft drinks, fruit juices, sauces,” she explained. “But I also read the nutrition labels on other foods like yogurts, milk, and bread as these things often have refined or added sugar included. I make sure I buy the best possible option with the lowest amount of refined or added sugar I can find.” headtopics.com
Like any big change, cutting out refined sugar isn’t easy, and Stephanie struggled to begin with. “I found it really difficult in the first week of cutting out refined sugar. I had lots of cravings and I experienced headaches,” she recalled.
Stephanie, 30, cut refined sugar from her die INSTAGRAM – Search (bing.com)
Day 49 no refined sugar! #nosugar #sugarfree #dayonmyplate | TikTok
Steph (@eats.bysteph) • Instagram photos and videos
steph (@eats.bysteph) | TikTok
Brain fog, headaches, low energy, and skin breakouts were just some of the things Stephanie was experiencing when she decided to cut refined sugar from her diet.
Two months ago, the 30-year-old who lives in Australia completely cut out refined and added sugar from her diet—and the changes she experienced were huge.
“I had been overdoing it with chocolate, other sweets, and highly processed foods for a few months and I was experiencing some negative side effects that I wanted to try and reduce and change,” Stephanie told Newsweek.
“I honestly felt like I was addicted to sugar, and it wasn’t a great feeling in many ways,”
she said. “I had headaches, sugar cravings all day long, low energy all the time, fatigue, poor sleep, poor mental health, brain fog, skin breakouts, and inflammation and puffiness.”
Woman Cuts Refined Sugar From Diet, Finds Huge Benefits | Watch (msn.com)
After some research, reading articles, listening to podcasts, and watching videos on YouTube and TikTok, she learned about the benefits of cutting refined sugar from your diet.
Refined sugar refers to sugar that has undergone processing to remove any impurities
and molasses, resulting in a product that is essentially pure sucrose. During refining, the natural components of sugarcane or sugar beet are stripped away. This removes any fiber, vitamins, minerals, and antioxidants leaving a product that is high in calories but provides little to no nutritional value.
Widely used in processed foods, baked goods, desserts, and beverages to give a sweet taste, excessive consumption of refined sugar has been linked to multiple health issues including obesity, Type 2 diabetes, and heart disease.
Giving up refined sugar can have many health benefits, including weight loss, improved dental health, better energy levels, reduced inflammation, increased nutrient intake, and even better mood and mental clarity.
After looking into refined sugar, Stephanie was inspired and decided to make the change in her own life. “I felt motivated to give it a try and thought if I documented it on TikTok,
it would be fun and keep me accountable to the challenge,” she explained. Since April, Stephanie has been cutting out anything that has refined sugar in the ingredients.
“It’s obvious things like chocolate, sweets, cakes, soft drinks, fruit juices, sauces,”
she explained. “But I also read the nutrition labels on other foods like yogurts, milk,
and bread as these things often have refined or added sugar included. I make sure
I buy the best possible option with the lowest amount of refined or added sugar
I can find.”
Like any big change, cutting out refined sugar isn’t easy, and Stephanie struggled
to begin with. “I found it really difficult in the first week of cutting out refined sugar.
I had lots of cravings and I experienced headaches,” she recalled.
Infographic: America’s Favorite Snacks | Statista You will find more infographics at Statista
6 Surprising Sources of Added Sugar – Bing video
But at just a week in, she started to experience the positives too.
“After the first week, I started to feel good and I noticed some changes
in my wellbeing—that motivated me to keep going with the challenge,” said Stephanie.
In just two months, the benefits have added up and Stephanie said she now feels amazing. “I lost around 12 pounds, I have less overall inflammation and puffiness around my face, my skin is clearer, my appetite has reduced and I’m snacking less.
“I have clearer thinking and more focus, more sustained energy throughout the day
and I am sleeping better at night,” she explained. There are even positives that she wasn’t expecting, like improved mental well-being and fewer PMS symptoms leading to her period.
“I usually get bad cramps the few day’s before my period is due, however, I have not experienced this since cutting out sugar,” said Stephanie. Choosing foods that don’t contain refined sugar isn’t always straightforward, and Stephanie does sometimes
find it challenging.
“I sometimes find it difficult now, mostly when I am hungry and want a quick snack,”
she said. “But the challenge has made me be really prepared with snacks and food so
that if I do get hungry and crave sugar, I have something on hand.”
Instead of high-sugar candy or chocolates, Stephanie opts for things like boiled eggs,
a can of tuna, fruit, mixed nuts, or plain Greek yogurt. “These satisfy my hunger cue and
then I forget about having a sugary treat because I am no longer hungry,” she explained.
Originally, Stephanie was only going to cut out refined sugar for a short time, but after
all of the benefits of her new diet, she has decided to continue.
What Happens to Your Body When You Cut Out Sugar (eatingwell.com)
“I feel amazing, I feel so happy that I made the change,” she said.
7 Health Benefits of Cutting Out Sugar
Here’s how cutting back on sugar can improve your health.
By Lindsey DeSoto, RD
Updated on September 30, 2022
Medically reviewed by Melissa Nieves, LND
Deciding to cut back on your added sugar intake is no easy task. After all, it can hide in many different foods and beverages—even the so-called “healthy” ones. Although sugar isn’t considered to be a healthy food, a little sweetness is OK.
The U.S. Department of Agriculture recommends limiting added sugars to less than 10%
of your daily calories.1 Meanwhile, the American Heart Association recommends no more than 6 teaspoons (100 calories) of added sugar for women and 9 teaspoons (150 calories) for men.2 (As a daily average, adults are consuming nearly 17 teaspoons).3
It’s important to note that these recommendations don’t include naturally occurring sugars found in whole foods, such as fruit or milk. Your body spends more time digesting whole foods and processing their sugars.1
With added sugars, your body absorbs them more quickly or can’t process them fast enough.4 These sugars are used to sweeten food and beverages during processing and preparation. Think soda, juice, or sweetener in your morning cup of coffee.1
Too much sugar, whether it’s added or natural, can harm your health.1 In particular though, too much added sugar can place you at a greater risk for heart disease, liver disease, diabetes, obesity, and other health conditions.3
Intermittent fasting could help people with pre-diabetes and obesity
control their blood sugar, a small study suggests (msn.com)
Reducing the amount of added sugar you consume can lead to weight reduction and more.
Here are seven possible benefits of cutting out sugar:
Helps regulate your blood sugar
In order for your body to process blood sugar, your pancreas releases a hormone called insulin. Think of insulin as a key: it allows the sugar to enter your cells. But when lots of sugar enter your bloodstream at once, the pancreas releases lots of insulin to try and keep up. If this happens often enough, you can develop insulin resistance: when your cells gradually stop responding to insulin, and sugar builds up in the bloodstream.4
Eventually, insulin resistance can lead to prediabetes and type 2 diabetes.
Several studies have found that people who frequently consume sugar-sweetened beverages have an increased risk of developing type 2 diabetes.5
Reducing your added sugar intake, exercising, and following a healthful diet can improve insulin sensitivity. When your cells are more sensitive to insulin, they require less insulin to absorb blood sugar. This can help regulate your blood sugar levels and decrease your risk for diabetes.4
Aids in weight management
As long as you stay below the recommended daily amounts for added sugar, consuming
it is unlikely to cause weight gain. However, several studies show that diets high in added sugar are associated with obesity and being overweight.6
In particular, diets high in added sugar are linked to belly fat. Also known as visceral fat, belly fat wraps around your abdominal organs. It is linked to chronic diseases, including diabetes and heart disease.7
For your long-term health, limit sugar-sweetened foods and beverages. Go for things
that are low in added sugar, such as sparkling water, fruits, and vegetables. This can help
you manage your weight and reduce belly fat.3
Improves your oral health
A sweet tooth can get you into trouble if you’re not careful about removing the sugar
that sticks to your teeth. Over time, bacteria in your mouth can break down the sugar to produce an acid. This acid gradually destroys the surface of your teeth, causing dental cavities. Too much bacteria can also lead to infected or inflamed gums, resulting in gum disease.8
Reducing the amount of added sugar in your diet to less than 10% of your total calories each day can reduce your risk of developing cavities, as recommended by the WHO.9
Regardless of your sugar intake, you should practice good oral hygiene by flossing daily, brushing your teeth twice daily with a fluoride toothpaste, and visiting a dentist at least once a year.10
Reduces your risk of liver disease
Studies show that consuming excessive amounts of added sugar is linked to non-alcoholic fatty liver disease (NAFLD). This type of liver disease is unrelated to alcohol, heavy metal poisoning, or a viral infection.11
It’s your liver’s job to break down fructose, a type of added sugar. But excess fructose—particularly from sweetened beverages—that reaches the liver is turned into fat. Eventually, when too much fat is stored in the liver, you can develop NAFLD.11
However, reducing your added sugar intake can help reduce your risk for liver disease.11
Helps your heart health
Added sugars are both indirectly and directly linked to heart disease.
Diets with greater than 20% of total calories from added sugars are associated with high levels of triglycerides, a type of blood fat. Elevated triglycerides can boost your risk for heart disease.12
One study examined daily added sugar consumption and heart disease risk in more than 11,000 people over about 15 years. Participants who consumed 25% or more of their daily calories from sugar were more than twice as likely to die from heart disease compared to those who consumed less than 10% of calories from added sugar. This was found to be likely regardless of age, sex, race or ethnicity, and physical activity level.13
Even if you are already at a healthy weight, reducing your intake of added sugar can help keep your blood pressure, cholesterol, and triglycerides at healthy levels. This can also decrease your risk for heart disease.13
May reduce acne and improve skin health
Another reason to reduce your sugar intake: It may improve your skin health. Too much sugar means your body releases more insulin and insulin-like hormones. These hormones can trigger skin-related changes: your body might produce more androgen hormones
(like testosterone) and more sebum (oily substance)—both of which can lead to acne.14
Cutting back on added sugar might also help slow your skin from aging. When you reach early adulthood, the collagen and elastic proteins in your skin naturally age, leading to creases, sagging, and wrinkles. Sugar, along with grilled, fried, or roasted foods, might contain more substances that react with the collagen and elastic fibers in your skin.14
Although reducing added sugar cannot reverse wrinkles, it can slow the skin aging process. Eating certain herbs and spices, such as cloves, ginger, garlic, and oregano may help slow the appearance of wrinkles as well.14
May lower your risk of depression
What we eat may affect how our brain functions, thus impacting our mood. For example, eating healthy diets that emphasize fish, whole grains, nuts, and fresh fruits and vegetables (ie. Mediterranean diet) is associated with a lower risk of depressive symptoms.15
Several studies also suggest that sugary beverages are linked to a higher risk of depressive symptoms and depression. This may be because too much sugar can be addictive: When you eat it, your brain releases endorphins and dopamine—hormones that make you feel good in the moment. Over time, this can impact your mood.1516
However, other studies have found no relationship between sugar intake and depression risk. More research is needed to examine how sugar can affect your mood.1716
A Quick Review:
Reducing your sugar intake may support a healthy weight, decrease your risk of depression, and reduce your risk of heart disease, among other health benefits.
The good news is that you don’t necessarily have to quit sugar completely. A limited amount of added sugar each day is fine.21 Talk to your healthcare provider about ways to manage your sugar consumption, especially if you have a specific health condition related to blood sugar or are at risk of developing one.18
Sources:
American Heart Association. How much sugar is too much?
American Heart Association. How too much added sugar affects your health.
Centers for Disease Control and Prevention. Insulin resistance and diabetes.
United States Department of Agriculture. Dietary guidelines for Americans, 2020–2025.
Wang M, Yu M, Fang L, Hu RY. Association between sugar‐sweetened beverages and type 2 diabetes: A meta‐analysis. J Diabetes Invest. 2015;6(3):360-366. doi:10.1111/jdi.12309
Low Y, Lacy K, Keast R. The role of sweet taste in satiation and satiety. Nutrients. 2014;6(9):3431-3450. doi:10.3390/nu6093431
Yi SY, Steffen LM, Terry JG, et al. Added sugar intake is associated with pericardial adipose tissue volume. European Journal of Preventive Cardiology. 2020;27(18):2016-2023. doi:10.1177/2047487320931303
Centers for Disease Control and Prevention. Oral health conditions.
World Health Organization. Sugar and dental caries.
Centers for Disease Control and Prevention. Oral health tips.
Vreman RA, Goodell AJ, Rodriguez LA, Porco TC, Lustig RH, Kahn JG. Health and economic benefits of reducing sugar intake in the USA, including effects via non-alcoholic fatty liver disease: a microsimulation model. BMJ Open. 2017;7(8):e013543. doi:10.1136/bmjopen-2016-013543
Rippe JM, Angelopoulos TJ. Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding. Nutrients. 2016;8(11):697. doi:10.3390/nu8110697
Yang Q, Zhang Z, Gregg EW, Flanders WD, Merritt R, Hu FB.
Added sugar intake and cardiovascular diseases mortality among us adults.
JAMA Intern Med. 2014;174(4):516. doi:10.1001/jamainternmed.2013.13563
Katta R, Desai SP. Diet and dermatology: the role of dietary intervention in skin disease.
J Clin Aesthet Dermatol. 2014;7(7):46-51.
Huang Q, Liu H, Suzuki K, Ma S, Liu C. Linking what we eat to our mood: a review of diet, dietary antioxidants, and depression. Antioxidants. 2019; 8(9):376. doi10.3390/antiox8090376
Knüppel A, Shipley MJ, Llewellyn CH, Brunner EJ. Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Sci Rep. 2017;7(1):6287. doi:10.1038/s41598-017-05649-7
Centers for Disease Control and Prevention. Manage blood sugar.
SOURCE: What Are The Benefits Of Cutting Out Sugar? (health.com)
Woman Cuts Refined Sugar From Diet, Finds Huge Benefits | Bing Videos
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Woman Cuts Refined Sugar From Diet, Finds Huge Benefits | Watch (msn.com)
30-Day No Sugar Challenge: Benefits, What to Expect, and More (healthline.com)
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