Benefits of a Sugar Detox

Do you need a sugar detox?

We discovered that 75% of Americans eat excess amounts of sugar, qualifying them for a sugar addiction. In fact, sugar is a main staple in American diets, for better or for worse.

While natural sugars are abundant in fruits, veggies, dairy products, and even some grains, the introduction of artificial sugars into our diets has completely changed the scope of American health.

The main benefits from partaking in a sugar detox ​are reduction in sugar cravings, boosting weight loss, and improving your oral health.

There have been many studies that show how addictive artificial sweeteners are and the adverse health effects these products have, but that hasn’t stopped them from being readily available in almost all packaged foods. The worst part is that these artificial sweeteners are hiding behind names that you might not recognize, leading them to be consumed in mass amounts.

So how do we go about reducing the hold that sugar has on our brains and returning to a more disciplined relationship with artificial sugars and sweeteners?

How To Do A Sugar Detox

Now doing a detox of something usually requires a set amount of time you intend to detox. The most popular units of measurement are 3, 7, 21 or 30 days. Each time frame usually correlates to a goal you have, for some a quick ​3-day cleanse is all you need, for others you’re looking in the 21-30 day window.

The tougher the habit is to kick, the longer you’ll need to detox from it. Americans have a very complicated relationship with processed foods, and sugary ones in particular.

One of the main reasons many people get addicted to sugar is that when we eat sugary foods our body releases opioids and dopamine, but the more and more sugar you eat, the less and less dopamine you will actually get from it, thus forcing you to increase your sugar dosage.

This unfortunately lines up with the fact that over 37 million Americans have diabetes, (95% being Type 2), and also why heart disease is one of the leading causes of death in the United States.

More than ever before young adults, teens, and children are getting Type 2 Diabetes and it isn’t surprising when you look at how much sugar is in all of our food options…

Take a can of Pepsi for example, a 12oz can has 41 grams of sugar in it and that is typically consumed with other food/dessert. That’s 77% of what you should consume in a day!

But count in a ​fast-food meal out, a handful of cookies, or two Pepsi’s instead of one and now you’ve gone anywhere from double to quadruple the amount of sugar allotted for one day.

Now, you start to see the problem. A 2017 study estimated if Americans cut their added sugar intake by 20% for 20 years, about 20 fewer people per 100,000 would develop type 2 diabetes, and 10 fewer per 100,000 would develop heart disease. These effects increased the more added sugar was cut. 

The thing about sugar is that it’s good for you when it’s natural and consumed in moderate amounts. After all, fruits and vegetables contain natural sugars that fuel the body.

It’s processed sugars that contribute to weight gain, spiked glucose levels, and other harmful side effects. One of the biggest concerns is the amount of added sugars in our diets, which are often hidden in foods.

Although ice cream and cake are obvious sources of sugar, other foods that may not even taste sweet – such as salad dressings, tomato sauces, and breads – can be loaded with sugar. So how do we go about making this transition, especially if we are on a strict budget or natural food options are limited?

Maybe convenience or lack of time has caused you to eat more fast food meals than you’d like to but you’re not sure how to make that transition. That’s where we are here to help!

You might think of detoxes as a short-term mission, but the goal of a sugar detox is to help you re-assess your relationship to sugar in the long term.

For some, that means cutting added sugar out of their diets indefinitely, and for others it may mean re-introducing it in small amounts post-detox. Over time, reducing your added sugar intake can lead to multiple health benefits.

These benefits include but are not limited to;

• • Give you more energy
  • Eliminate the mid-afternoon slump or “crash”
  • Help you shed unwanted pounds, especially around your waistline
  • Reduce inflammation
  • Reduce muscular aches and pains
  • Reduce fatigue
  • Improve your complexion and reduce breakouts
  • Curb your sugar addiction long term
  • Improve metabolic health
  • Improve your mood

The main goal is to cut out all sources of added sugar for 30 days such as; 

• • Sweeteners: table sugar, honey, maple syrup, corn syrup, agave, coconut sugar
  • Sweetened beverages: soda, sweetened smoothies and juices, sweetened coffee drinks, sports drinks
  • Condiments with added sugar: ketchup, BBQ sauce, honey mustard, coffee creamer
  • Sweetened dairy products: flavored yogurt, ice cream, chocolate milk
  • Sugary baked goods: cookies, cakes, donuts, bread with added sugar
  • Sugary breakfast foods: sugar-sweetened cereals, bars, granola, flavored oatmeal
  • Candy: chocolate, gummy candies, caramels
  • Sugary alcoholic beverages: mixed drinks, sweetened liquor, sweetened canned alcoholic drinks

Instead, you focus on consuming nutrient-dense, whole foods that don’t contain added sugars.

Natural sugars, which are found in foods like vegetables, fruits, and dairy products are OK to eat. The focus is on cutting out added sugars and foods high in added sugars, including sugary breakfast cereals, ice cream, cookies, cakes, candy, soda, and sweetened coffee drinks.

Make sure that you’re eating a hearty, well rounded breakfast to start your day. This will help with snacking and sugar cravings.

Eating more protein and healthy fats will make you feel full and will provide your body with necessary nutrients.

Increase the amount of water you drink, and don’t be afraid to call a friend for support.

If you need a helping hand feel free to reach out to us here at Simply Nutrition or stop by the store if you need a friendly face and some words of encouragement! 

p.s. Just in case you are looking for a specific food, supplement, or any other wellness need, reach out to us here at 916-253-9276 and we would be happy to help you find exactly what you are looking for.

We are deeply committed to sharing our knowledge of health and therefore have carefully chosen the products we offer in our store. You’ll find only the highest quality brands and a large selection to choose from so you’re sure to find exactly what you need. 

If you can’t make it into the store, we’re always happy to deliver it to you because your health and happiness are our #1 priority! 

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