Monday, November 3, 2014

30 Days No Added Sugar Diet Plan – Part 1

A large body of scientific evidence is pointing to the many health disadvantages that too much consumption of added sugar (or commonly known as table sugar) has on health; beginning from tooth decay, and ending with contribution to chronic diseases such as overweight, obesity, type 2 Diabetes and cardiovascular diseases.

 

The WHO recommends that total sugars should make no more than 10% of total daily caloric intake, which means if my daily caloric expenditure was 1800 kcal, sugars shouldn't make more than 180 kcal of that. The WHO further suggests that reduction below 5% per day (which is about 5 teaspoons) would have additional health benefits.

Based on this guideline; added sugars should be avoided as possible, and sugar consumption better come from natural sources of foods such as fruits and milk.

 

Added sugar comes in many forms in food products, which includes:

-    Soft drinks

-    Candy

-    Cakes

-    Cookies

-    Pies

-    Fruit drinks

-    Dairy desserts and milk products

-    Hidden sugars in many dressings, syrups and others

 

Among the many advantages of reducing total sugar consumption; avoiding excess calories (hence stored fat) and better control of blood sugar levels are the most prominent. So I decided to the next…

 

A 30 Days No Add Sugar Diet plan Experiment

I want to test the results of avoiding added sugar and its sources (mentioned above) for one month, would it help in weight management? Or reducing blood sugar levels?

If this trial resulted in positive outcomes on me (even though I have normal BMI, normal blood sugar and accumulated blood sugar), consider how that would help one that have type 2 diabetes and overweight or obesity.

For more accurate testing, I analyzed the next, to see if they would differ at the end of the 30 days:

-   Fasting blood sugar: 85 mg/dl (normal level is 60-110 mg/dl)

-   Accumulated blood sugar HbA1C: 5.5% (normal is 4.5-6.3%)


Eliminating added sugars is difficult from habits point of view but it can be done, with some determination, and focusing on naturally sweet-tasting foods with no added sugar in them as alternatives.

When these 30 days pass, I’ll re test my blood and see what actions to do next.


References:

http://www.heart.org/

http://www.who.int/

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