The glycemic index (GI) categorizes sugar based on how quickly it can raise a person’s blood sugar level. High GI sugars, like glucose and refined sugars, can cause a rapid spike in blood sugar levels, increasing the risk of type 2 diabetes, obesity, and other health issues. Low GI sugars found in fruits, vegetables, and whole grains are digested more slowly and can help regulate blood sugar levels and promote long-lasting energy.
Now that we know where different types of sugars come from, how does it affect the body? Here are six things that can happen when you start cutting sugar from your diet:
1. Increased Energy Levels
High GI sugar provides a quick burst of energy. The downside is that this type of snacking is often followed by a crash that leaves you feeling tired and sluggish. When you start to reduce your sugar intake, you may find that your energy levels start to become more consistent throughout the day, without the highs and lows. Keep low-GI foods on hand to keep your energy levels stable throughout the day.
2. Reduce Your Risk of Chronic Diseases
This may be the number one reason to remove sugar from your diet. Consuming too much sugar has been linked to a variety of chronic diseases, including diabetes, heart disease, and cancer. According to studies, by cutting out sugar, you may reduce your risk of developing these diseases, improving your overall health and longevity.
3. Stable Mood
Sugar has a huge emotional impact on your mood due to the spiking and crashing of blood sugar levels. This may lead to irritability, anxiety, and even depression. By excluding sugar, you may find that your moods are more stable, leaving you feeling calmer and more even-tempered than normal.
4. Clear and Radiant Skin
Sugar is a top contributor to inflammation in the body, leading to skin issues such as acne. By reducing your sugar intake, you may notice that your skin is starting to look clearer and healthier.
5. Improvement in Your Taste Buds
Did you know that if you consume a lot of sugar, it can dull your taste buds and make you crave even more sugar? By cutting out sugar, you may find that your taste buds become more sensitive to other flavors, making healthy foods like fruits and vegetables taste even better.
6. Lowers cravings
When you’ve been eating sugar consistently, the Candida Yeast in your intestinal tract consumes it and starts to overgrow. This can cause up to 80 different symptoms in the body, and the Candida signals the brain to eat grains and sugary foods so it can continue to grow. Discontinuing sugar intake will cause the Candida to die and return to its normally dormant state, and the sugar cravings are no longer a problem.
I personally know that eliminating sugar can be an emotionally charged process. It’s easier to do this when you choose low GI, whole, unprocessed foods. This is the key to having sugar in a way that benefits the body while helping your mood adjust.
Focus on a balanced diet that includes plenty of vegetables, lean proteins, fruits, and whole grains to ensure you’re getting all the nutrients your body needs. While it can be challenging at first, it’s a step worth taking for your overall health and well-being. It’s worth it, and so are you!
If you need help, book a free consult with me here [link].
[RECIPE] ONE-PAN QUINOA BAKE
Serves: 4
Ingredients (use organic where possible):
- 2 tablespoons coconut oil
- 3 cups cooked quinoa (prepared to package directions)
- 2 cups frozen mixed vegetables (corn, peas, carrots, and green beans)
- 3 scallions, sliced
- 2 15-ounce BPA-free cans of lentils, drained and rinsed
- 1/2 cup dairy-free milk
- 1 tablespoon all-purpose seasoning (salt-free)
- Sea salt, to taste
- 1 cup organic shredded Monterey jack cheese or vegan cheese
- 1/2 cup chopped parsley
- Healthy salad of choice
For an omnivore option, serve the salad topped with chicken.
Directions:
- Heat oven to 400 F.
- Grease a 9×13” baking dish with the oil and set aside.
- Add cooked quinoa, frozen veggies, scallions, lentils, milk, dry seasonings, and cheese to a large mixing bowl. Stir to combine thoroughly, then spoon into the baking dish.
- Bake for 25 to 35 minutes or until heated through and golden brown on top.
- Enjoy with salad tossed with a healthy dressing of choice on the side.
To Your Health,
Patti
