You'd be hard-pressed to find someone who doesn't enjoy a sugary treat, whether it be candy, a baked good, or a soft drink. Sugar is everywhere and in many foods, especially American favorites. Sugar, however, is not one of the best things to eat a lot of. In fact, it is important to cut sugar from your diet.

Anyone making progress toward weight loss goals or improving their overall fitness can benefit from decreasing their sugar intake. 

What is Sugar?

Sugar is a carbohydrate, just like how soda,  pasta, bread, and baked potatoes also have carbohydrates. However, sugar is often an additive in lots of different foods. Many processed foods and snacks contain “hidden” added sugar. 

Even though we have a perception that all sugar is bad, that isn’t the case. Our bodies actually require sugars to operate! Glucose, which the body forms from carbohydrates, is the human body’s main source of energy. Glucose is found in starchy foods like pasta and potatoes, as well as different grains, vegetables, and nuts. 

The sugar that often causes problems is fructose. We find fructose in things like sauces, soda and other sweetened drinks, processed foods, and fruit. 

While glucose can suppress your appetite and provide your body with the sugar it needs, fructose is less likely to do that. 

Why Should I Cut Sugar from My Diet?

Even though we need sugar, cutting added sugars from your diet can make a huge difference in your overall health. Added and excess sugar in a diet has many known side effects. 

Excess sugars are also known as refined sugars — and this is what you should cut from your diet. Think table/refined sugar and high fructose corn syrup. 

Weight Gain

A scientific review published in the Polish Journal of Food and Nutrition Sciences discusses how sugar is intricately linked with the development of obesity. 

Individuals who gain weight due to obesity often do so by eating too much sugar in things like sugary drinks — like soda or sweet tea — candy, or baked goods. 

Obesity itself has many complications including increased visceral fat and heart disease. 

On the flip side, decreasing your overall sugar intake can help you lose weight. When you eat less sugar (and there fewer calories), you are more likely to be in a calorie deficit or not take in sugar, and therefore energy, that your body will not use. 

Risk of Type II Diabetes 

When someone regularly eats a high volume of sugar, their body doesn’t respond to or create enough insulin to survive and thrive. When this happens, you are at risk for developing Type II Diabetes.

Insulin is a hormone that helps regulate blood sugar levels. When your body resists insulin, then your blood sugar levels will rise. When it comes to Type II Diabetes, there are primarily two problems happening within your body. Either your pancreas does not produce enough insulin — and/or your cells are responding poorly to insulin and take in less sugar.

There's no cure for Type II Diabetes, but doing things like cutting out sugar, losing weight, eating well, and exercising can help you manage the disease.

Inflammation 

If you don’t want to deal with chronic inflammation due to your diet, then it is incredibly important to cut sugar from your diet. 

Eating a lot of sugar and processed foods will likely lead to chronic inflammation. Having chronic inflammation means your body is sending inflammatory signals. If you have a cold or other illness, the inflammatory signals help your body know where to fight the infection. If it’s chronic inflammation due to sugar intake, then you are inflamed without the body having actionable steps to decrease the inflammation.

Chronic inflammation can cause myriad problems in the body and has known relationships with the following conditions: cardiovascular disease, cancer, Alzheimer’s disease, Rheumatoid arthritis, insomnia, and depression. 

Decreased Energy Levels 

If you are working on your fitness, then you will need energy. Eating a high sugar diet can actually make you feel worse and lose energy. 

When you eat a lot of sugar, your blood sugar spikes. Initially, this gives you a sugar “high” and a short burst of energy. However, that energy isn’t long lasting and you will need more to sustain you. 

Instead of a diet high in sugar, eating a well-rounded diet with protein, fiber, and starchy carbohydrates will keep you fueled longer and give you energy for your workout. 

Sugar Alternatives for a Low-Sugar or Sugar-Free Life

There are a lot of downsides to eating a lot of sugar, and despite knowing the drawbacks, many of us still consume sugar on a daily basis. While it may not be possible to completely cut added sugars and high fructose corn syrup from your diet, there are plenty of ways to satisfy your craving for something sweet. 

Fruit 

Whole, fresh fruits are a delicious way to treat yourself. Fruits will give you the sugary burst you want without all of the added sugars. Fruit that is in season is generally sweeter, so select seasonal options. In the fall, apples are a great choice, but in the late spring and summer you might seek out pineapple or watermelon. 

Maple Syrup or Honey

Instead of adding high fructose corn syrup or table sugar to your sweet treat, consider a natural alternative like maple syrup or honey. While both are sweet and sugary, they lower on the Glycemic Index Scale. This means your blood sugar won’t spike as much when you eat them. 

Maple syrup and honey also add comforting, cozy flavors to baked goods and hot beverages. Instead of adding vanilla syrup to your daily latte, opt for honey or maple syrup instead. 

You can also add maple syrup or honey to things like yogurt and oats to give you a sweet flavor without the added sugars. 

Find Sugar Free Bread 

You’d be surprised at how much sugar is in regular store-bought bread. Instead of using a conventional bread, seek out options low in sugar. Getting bread from a local bakery, looking in the fresh-based section of the grocery, or making the bread yourself is a great way to do this. 

Snack Better 

Often, when looking for a snack it’s easy to turn to something full of sugar. Instead, take the time to plan for low sugar snacks. Things like cheese and crackers or pretzels and peanut butter are low in sugar, but will keep you feeling fuller longer. 

You might also try homemade granola or protein bars, popcorn, or a sugar-free cereal to munch on.

See Results with ZOZOFIT

As you start tracking aspects of your diet, like how much sugar you are consuming each day, you can use the ZOZOFIT app to track how these nutritional changes are impacting your shape. In less than 2 minutes, you can scan your entire body and receive a full 360-degree view so you'll fully understand the true impact of cutting sugar from your diet.