Sugar can be found in foods such as fruit and does not pose a health risk, but experts are concerned that refined sugar is present in most diets, so there is an alert for excess consumption of this product.
It is important to understand that the consumption of sugar suppresses the hormone leptin, which is responsible for the feeling of fullness after eating. Faced with excessive consumption of sugar, there will be an insatiable desire to eat and continue to savor the sweet.
According to better with health, “When you stop eating sugar, the body returns to regulate appetite properly and food provides a greater feeling of satiety” which translates into fewer calories and sweets that are good for the body.
Avoiding excessive consumption of sugar also helps take care of the heart and control triglycerides, since it is a type of fat that stores calories and reduces the effects of good cholesterol in the body.
Experts warn that sugar is a high-calorie food, it also lacks nutrients such as vitamins, minerals and fiberDue to these factors, fat can accumulate, especially in the abdomen, which increases the risk of being overweight.
According to a study by the Endocrine Society, excess sugar consumption causes the accumulation of fat in the waist and abdomen, so the recommendations of the experts are to refrain from consuming it for a while.
“The benefits of cutting out sugar are almost immediate: lower blood pressure, healthier levels of fat and insulin, better digestion…”, said Dr. Eric Pham, from St. Joseph Hospital in Orange, California in words collected by the Menshealth portal.
When you stop consuming sugar “the first three days are the most complicated”, as described by the American doctor Brian Quebbemann, a bariatric surgeon. At first the body asks for sugar, particularly when you are used to eating foods such as dessert after meals.
“Over the next 3 to 5 days, the liver will produce ketones from fat since there is no more glucose, the body’s main source of energy. This is when you enter ketosis or fat burning mode. As a result, you may experience some muscle cramps, headaches, and more fatigue. Menshealth.
This symptom may last for a week, but “once that passes you will feel much more energetic, focused and calm,” explains Dr. Quebbemann on the aforementioned website.
Natural remedies that help regulate high glucose
Specialists indicate that diabetics must take great care to control this disease: measure their blood sugar level daily to adjust the dose of insulin and have frequent medical check-ups are among those recommendations, but non-diabetics must also have some habits to maintain the sugar under control.
Experts explain that the carbohydrates provided by food are converted into glucose more or less quickly. So, when blood levels increase, a reaction is generated so that the pancreas produces insulin to reduce them, “facilitating the entry of glucose into the cells” to produce energy, they describe in the portal Body mind.
To treat diabetes or prevent its onset, specialists recommend some remedies and healthy habits to keep blood sugar under control.
according to website body mind, “a 20-minute walk after each main meal leads to a significant reduction in blood sugar levels. There is no easier way to prevent type 22 diabetes, and this practice is ideal when gestational diabetes appears, as it helps maintain blood sugar levels in the mother and fetus.
The legs make up the largest muscle group in the body, for this reason they consume significant amounts of sugar in the form of glycogen when practicing sports. In addition to walking, an exercise such as squats is also a good option to “deplete sugar reserves”, they point out in Body mind.
Eating at least 40 grams of fiber a day is another recommendation from experts, but keep in mind that this value is for fiber only, not the weight of the whole fiber-rich food. “For example, a pear weighs about 200 grams and provides 7 grams of fiber,” they warn in Body mind.
Specialists also suggest adding 1-2 teaspoons of vinegar to main meals. Well, a salad with vinegar and oil, along with a main meal with vegetables, whole grains and legumes, They can prevent your blood sugar from rising and then falling again.
Blood sugar levels also benefit from sufficient water intake to keep the body hydrated, because hydration facilitates the work of the kidneys and cells, a habit that generates a lower risk of developing diabetes.