Eating a diet that is high in added sugars can have detrimental effects on your health. Studies have linked high sugar intake to an increased risk of obesity, type 2 diabetes, heart disease, and other chronic illnesses. While it may be challenging to completely eliminate added sugars from your diet, reducing your intake can have significant health benefits.
What are added sugars?
Added sugars are any sugars or sweeteners that are added to food during processing or preparation. These include sugars such as sucrose, high fructose corn syrup, and honey, as well as artificial sweeteners like aspartame and saccharin. Unlike the sugars that occur naturally in fruits, vegetables, and dairy products, added sugars are typically consumed in excess and provide little nutritional value.
Health Benefits of Removing Foods with Added Sugar from Your Diet
1. Reduces the risk of chronic diseases: A diet high in added sugars has been linked to an increased risk of obesity, type 2 diabetes, heart disease, and other chronic diseases. By eliminating or reducing the amount of added sugar in your diet, you can significantly reduce your risk of these diseases.
2. Weight loss: Foods high in added sugars are often high in calories and low in nutrients. By cutting these foods out of your diet, you will likely reduce your overall calorie intake, leading to weight loss.
3. Improved energy levels: Foods high in added sugars can cause spikes and crashes in blood sugar levels, leading to feelings of fatigue and lethargy. By eliminating these foods, you may experience more sustained and consistent energy levels throughout the day.
4. Better dental health: Eating foods high in added sugars can lead to tooth decay and cavities. By reducing your sugar intake, you can improve your dental health and prevent these issues.
Foods with a lot of added sugar that you might not realize
1. Salad dressings: Many salad dressings, especially low-fat and fat-free varieties, are loaded with added sugars to improve their taste.
2. Yogurt: Yogurt can be a healthy snack, but many varieties contain high amounts of added sugars. Look for plain, unsweetened yogurt or varieties that are low in sugar.
3. Granola bars: Many granola bars are marketed as healthy snacks, but they often contain high amounts of added sugars. Look for bars that are low in sugar or make your own at home.
4. Canned fruit: Canned fruit can be a convenient and tasty snack, but many varieties are packed in syrup that contains added sugars. Look for fruit canned in water or natural juice.
5. Condiments: Ketchup, barbecue sauce, and other condiments can contain surprisingly high amounts of added sugars. Look for low-sugar or sugar-free varieties, or make your own at home.
In conclusion, removing foods with added sugars from your diet can have significant health benefits, including reducing the risk of chronic diseases, aiding in weight loss, improving energy levels, and improving dental health. Be sure to read food labels carefully and choose foods that are low in added sugars whenever possible.
