Nutritional science reveals new information every day. During the past decade, while carbohydrate-rich diets are thought to be correct and healthy, it has been shown to be ineffective since the food pyramid appeared. While the carbohydrates that break down for sugar are essential for life, too much sugar causes health problems like obesity, diabetes, high blood pressure and more. Considering all these reasons, it is not surprising that more and more children and adults encounter diabetes ailments throughout their lives.
What is Sugar Detox?
There are not only methods for sugar detox, there are actually measures to be taken. Sugar is present in any food or beverage containing carbohydrates, so it is not possible to prevent sugar altogether. Also, most people think that when detoxing is considered, cutting junk food and replacing white sugar with artificial sweeteners will help. The problem is that it is possible to withdraw sugar and these artificial sweeteners are one hundred to a thousand times stronger than real sugar, which means that dopamine fluctuation and these wishes will be infinitely stronger. Especially for those who love sugar, it is not easy to detox because the person routinely needs to educate himself about the content of each eating habit.
Cereals, pastries, breads, beverages, pasta, spaghetti and even spice mixtures can contain added, processed sugar. When looking at the label of the coffee cream, it is possible to notice that even it contains high fructose corn syrup.
Why Is It So Difficult To Leave Sugar?
Sugar addiction is a habit that disturbs most people without knowing, because it is filled with sugar in almost every food that most people consume. Research has proven that sugar creates a reward system similar to those produced by addictive drugs such as tobacco, alcohol, and cocaine, but this is not legal evidence. Once sugar is addicted, it is difficult to resist cravings and leads to many health problems, such as diabetes, obesity, heart disease, and more.
The benefits of not using sugar
The main reason why more and more people choose to cut sugar from their diets is health benefits and weight loss. When a sugar detox is made, the body focuses on nutrition so that it can burn energy more efficiently while running the metabolism at a higher rate. There are benefits to going to a sugar detox and some of them are as follows:
Increase in Energy Level
Food consisting of simple sugars raises the level of insulin, which encourages the body to store these calories in fat and open them faster than insulin-controlled. Therefore, after eating foods that are high in simple sugars but low in protein and fat, energy collapses occur. Conversely, when meals with high protein and fat but low carbohydrate content are consumed, they feel more saturated for a longer time and have cleaner burning energy.
Increase in Brain Performance
The brain loves glucose, a type of sugar as fuel. However, if there is too much glucose, the brain becomes overwhelmed and numb, so brain fog is formed. The brain needs only 30 grams of glucose for its work, but most people consume more than that.
Decrease in Edema
Consuming 6 teaspoons of sugar a day besides salt causes a condition known as edema. It is noticed that the middle part, fingers, legs and arms swell, especially in the evening, collecting edema. It is possible to reduce and lose excess water retention by reducing sugar and salt intake.
Improvement in Type II Diabetes Management
When there is less sugar in the body, there is less risk of developing type II diabetes, but if the person already has diabetes, they should be motivated to reduce sugar. When a person stops taking too much sugar, the pancreas and fat-storing hormones in the body can start working optimally instead of working hard to process all the sugar. This helps stabilize desires, increase energy and concentration, and lead to weight loss.
Reducing the Risk of Premature Aging
Researchers have found a link between too much insulin and accelerated aging. Eating a lot of sugar raises insulin, floods the body with a single hormone and speeds up the aging process through glycation. The chemical process is that free radicals attack elastin, collagen in the skin and cause wrinkles. Sugar consumption should be avoided for a longer smooth skin.
One of the most common reproductive conditions in the world is polycystic ovary syndrome (PCOS) and is linked to high sugar consumption. However, once the condition has begun, just like diabetes type II, it can not only be treated and managed. Women who have been diagnosed with PCOS find it difficult to process additional sugars that lead to accelerated weight gain even when they are active. Studies have found that by applying low-carb diets, women suffering from PCOS can lose weight and find more hormonal balance, even without medication.
When it is consumed in excess, any macronutrient such as carbohydrate, protein or fat converts it into fat in fat tissue. However, a large consumption of only simple, white carbohydrates stimulates the fat-storing hormones to the point where the body is not only inflamed, retains water, begins to swell and accumulates on pounds. Therefore, by cutting sugar, it helps remove inflammation, extra water and find the natural balance of the body.
How is Sugar Detox Made?
It has probably been noticed that breaking sugar addiction is not easy. There are some tips to help when planning a sugar detox diet, and these are as follows:
It should be decided how long you want to detox. There are 3 popular periods when detox is done: 3 days, 1-2 weeks or a month. The 3-day cold turkey detox works wonders after a very renewed period, such as a holiday, when it is necessary to quickly reset from all crashes. 1-2 week old sugar detox diets need a lot of planning, but it is successful for children and adults who gain a lot of weight, feel sluggish or need to lower their blood sugar levels before negative effects occur. It is ideal for those who apply detosk more meticulously for a month but are obese and have difficulty controlling their wishes and weight. Cutting sugar completely and relying on a ketogenic approach works wonders for the person and his body. Research should be done and product labels should be read.
In addition to researching more about sugar in the foods he likes and learning more by reading the labels, he will need to plan something. Look for low sugar recipes online. He should determine the best time he can prepare for food and check the menus of restaurants if he plans to eat out. Having some knowledge will help you make more informed decisions later.
Junk food, fast food and processed foods should be avoided. Processed foods, snack foods, or diet foods often contain sugar. Even foods such as Sriracha and potato chips contain added sugar. If a person is serious about cutting sugar, he should avoid snack foods and processed foods from his favorite brands. Instead, they should prefer more food choices such as unprocessed fresh fruits and vegetables, lean meats, nuts, seeds, hazelnuts, unsweetened seed pies, eggs and plant-based proteins.
Foods That Can Be Alternative to Sugar
If the person wants to cut sugar but also wants to enjoy life, there are still possibilities to enjoy sweet things. It should not be forgotten that removing as much sugar as possible from the diet works best, but there are some alternatives for those who replace white processed sugar and they are as follows:
Stevia: It is obtained from a plant of the same name, it does not contain calories, but it should be used less because it is 200 times sweeter than real sugar.
Date: There are about 20 calories per fruit, but it is rich in fiber, vitamins and antioxidants. History can be added to baked goods, oatmeal, or other foodstuffs.
Maple syrup: Only pure maple syrup should be used, because it is two minerals that are unprocessed, naturally high in zinc and manganese, many people are missing. It should be noted that even 1/3 cup of maple syrup has 60 grams of sucrose!
Blueberries: It is a natural way to sweeten foods without adding too many calories. For example, ¾ cup blueberries contain less than 50 calories. However, some sugar products and sugar-containing substitutions should be avoided, and some of them are as follows:
Acesulfame K: It is about 1000 times sweeter than sugar and causes high insulin increases. It is usually found in protein powders and other highly processed products, acesulfame K contains carcinogenic methylene chloride known to cause cancer, confusion, nausea, anxiety, depression and headaches.
Aspartame (Equal): It is known to cause cancer in humans and animals. It also causes insulin spikes.
Saccharin (Sweet n ‘Low): It causes inflammation, hormone imbalance, chronic disease and pointed insulin.
3-Day Sugar Detox Diet Example
As mentioned earlier, the 3-day sugar detox diet is a popular method for resetting the sugar transition. It is preferable to cut sugar by removing anything high in the diet from the diet, including fruits, starchy vegetables, cereals, and alcohol. If it is too much for this person, things like sweet potatoes, apples and whole grains can also be added, but the amount should be minimal. Some situations should be considered when planning a sugar detox diet, and these are as follows:
• To get rid of hunger and keep it full for longer, approximately 35 grams of protein should be taken.
• About 45-75 grams of healthy fat should be targeted throughout the day
• High protein and high fat options should be selected.
• Make sure that it adds lean meat, eggs, fatty fish, beans and plant proteins to the diet.
• Red meat should be limited, anything processed such as cold deli meats and bacon should be avoided
• Eating too many high-sugar fruits should be limited during the first few days of the detox, especially if you are planning to detox for more than 3 days.
• Leafy greens such as romaine, spinach, collard greens, Brussels sprouts and chard should be added to each meal, even breakfast.
• Beverage options should include water, unsweetened teas and black coffee. Since it contains sugar, fruit juice, soda, sports drinks and smoothies, and even shakes instead of food should be avoided.
Some cooking ideas include tofu scramble for breakfast, green salads with tomatoes for lunch and roasted vegetables, and grilled portobello mushrooms on quinoa with roasted asparagus for dinner. If a person needs a snack to snack during the day, he should refrain from buying and buying an empty calorie from the vending machine. Instead, it should take some hummus, pita, and carrot or celery sticks for dipping. Even a handful of roasted nuts and seeds are good.
Is Sugar Detox Suitable For Everyone?
Sugar detox benefits everyone. Too much sugar puts the person at risk of premature death or lifelong chronic diseases. However, if you already have low blood sugar, type I diabetes, or dealing with maintaining blood sugar levels, a doctor should be discussed before considering sugar detox. Detox should never be attempted if you have low blood pressure or low blood sugar, as this can be potentially dangerous to health.