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Is cutting off sugar completely good?

Cutting back on added sugar is important, as excessive consumption is linked to an increased risk of certain health conditions, including fatty liver, type 2 diabetes, and heart disease ( 1 , 2 , 3 , 4 , 5 , 6 ).

healthline.com - 30-Day No Sugar Challenge: Benefits, What to Expect, and More

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There’s no doubt that consuming too much added sugar harms your overall health. Unfortunately, most Americans consume far too much added sugar in the form of soda, candy, sweetened baked goods, sugary breakfast cereals, and more. Cutting back on added sugar is important, as excessive consumption is linked to an increased risk of certain health conditions, including fatty liver, type 2 diabetes, and heart disease ( 1 , 2 , 3 , 4 , 5 , 6 ). To reduce their added sugar intake, some people take part in “no sugar” challenges. These challenges typically involve cutting out all forms of added sugar for a set amount of time, often 30 days. This article explains what 30-day no sugar challenges are and whether they’re beneficial for your health. Share on Pinterest Ivan Gener/Stocksy United How do 30-day no sugar challenges work? Many types of 30-day no sugar challenges exist, but most have similar guidelines. The main goal is to cut out all sources of added sugar for 30 days. 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. Again, there are many variations of the 30-day no sugar challenge, so the rules and recommendations may differ by program. Alternatively, you can easily create your own 30-day no sugar challenge using the information in this article. All you need to do is cut out — or limit — added sugar for 30-days and fuel your body with nutrient-dense foods. Summary 30-day no sugar challenges are 30-day plans focused on cutting out sources of added sugar from the diet and consuming nutrient-dense foods instead. Foods to eat and foods to avoid Although similar foods are typically restricted when participating in a 30-day no sugar challenge, specific rules may vary by the program you choose to follow. Foods to avoid While following a 30-day no sugar challenge, people are encouraged to restrict foods and beverages high in added sugars, including: Sweeteners: table sugar, honey, maple syrup, corn syrup, agave, coconut sugar table sugar, honey, maple syrup, corn syrup, agave, coconut sugar Sweetened beverages: soda, sweetened smoothies and juices, sweetened coffee drinks, sports drinks soda, sweetened smoothies and juices, sweetened coffee drinks, sports drinks Condiments with added sugar: ketchup, BBQ sauce, honey mustard, coffee creamer

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ketchup, BBQ sauce, honey mustard, coffee creamer Sweetened dairy products: flavored yogurt, ice cream, chocolate milk flavored yogurt, ice cream, chocolate milk Sugary baked goods: cookies, cakes, donuts, bread with added sugar cookies, cakes, donuts, bread with added sugar Sugary breakfast foods: sugar-sweetened cereals, bars, granola, flavored oatmeal

sugar-sweetened cereals, bars, granola, flavored oatmeal Candy: chocolate, gummy candies, caramels

chocolate, gummy candies, caramels Sugary alcoholic beverages: mixed drinks, sweetened liquor, sweetened canned alcoholic drinks Additionally, most no sugar challenges recommend forgoing artificial and naturally derived low or no-calorie sweeteners such as Splenda, Equal, stevia, and monk fruit. It’s commonly recommended that refined grains, including white bread, white pasta, and white rice, are kept to a minimum and replaced with whole grain products without added sugars. Foods to eat During 30-day no sugar challenges, participants are encouraged to fill up on whole, nutrient-dense foods, including: Vegetables: broccoli, cauliflower, spinach, carrots, asparagus, zucchini, sweet potatoes, etc. broccoli, cauliflower, spinach, carrots, asparagus, zucchini, sweet potatoes, etc. Fruits: apples, oranges, berries, grapes, cherries, grapefruit, etc. apples, oranges, berries, grapes, cherries, grapefruit, etc. Proteins: chicken, fish, beef, tofu, eggs, etc. chicken, fish, beef, tofu, eggs, etc. Healthy fat sources: egg yolks, avocados, nuts, seeds, olive oil, unsweetened yogurt, etc. egg yolks, avocados, nuts, seeds, olive oil, unsweetened yogurt, etc. Complex carb sources: beans, quinoa, sweet potatoes, butternut squash, brown rice, etc. beans, quinoa, sweet potatoes, butternut squash, brown rice, etc. Unsweetened beverages: water, sparkling water, unsweetened coffee, and tea Overall, most no added sugar challenges encourage whole, nutrient-dense foods like the ones listed above. Summary 30-day no sugar challenges involve cutting out sources of added sugar and increasing your intake of nutrient-dense foods that are free of added sugars. Are there downsides? There are no adverse physical health effects associated with reducing your added sugar intake, as long as you do so responsibly and couple it with healthy eating choices for the duration of the 30-day challenge. However, like any restrictive dietary pattern, no added sugar challenges may lead to unhealthy eating behaviors in some people. For example, some people may find that they develop an unhealthy preoccupation with healthy food or harmful food rules around foods they used to enjoy after participating in this type of challenge. People with disordered eating tendencies may be more likely to experience this ( 30 , 31 , 32 ). Additionally, the emphasis on short-term restriction is problematic because long-term, sustainable dietary and lifestyle modifications are most important for overall health. If you cut out added sugar for 30 days only to return to a high sugar diet, the health benefits of added sugar reduction will be canceled out. Summary Like any restrictive diet, participating in a 30-day no sugar challenge may lead to an unhealthy fixation on sugary foods. The short-term restriction may also be problematic, as long-term modifications are needed to optimize your health. Sustainable ways to lower sugar intake If you decide to partake in a 30-day no sugar challenge, use it as a time to discover which foods or beverages are contributing most to your total added sugar intake. This can help you cut back on those sources when the 30-day challenge is over. After the challenge, try not to focus on giving up all sources of added sugar for good, as this is unrealistic for most people. Instead, attempt to transition to a diet low in added sugars and high in healthy foods that you can follow long term. Keep in mind that you can create your own challenge that focuses on reducing — not completely restricting — added sugar. This may be a better choice for people who currently consume a high amount of added sugar. For example, if you currently consume four cans of soda per day, try reducing your soda intake by one can every week for 1 month. This can help you slowly cut back on your added sugar consumption in a realistic way. Lastly, it’s important to understand that your focus should always be on your long-term health. Instead of focusing on completely cutting out certain foods or beverages, try adopting a way of eating that nourishes your body while allowing you to enjoy your favorite foods occasionally. This is much more powerful when it comes to overall health than any 30-day challenge could ever be. Summary A 30-day no sugar challenge can be used to discover which foods or beverages contribute most to your added sugar intake. Instead of participating in short-term challenges, try to develop a healthy eating pattern that you can follow long term.

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healthline.com - 30-Day No Sugar Challenge: Benefits, What to Expect, and More

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