What Are Some Benefits of Reducing Sugar?

Nobody ever said reducing sugar in your diet was easy. The short and long-term benefits make it well worth the effort, though. 

Whether you're for health reasons or vanity reasons, reducing your daily sugar intake can have a profound effect. 

The Physical Benefits of Reducing Sugar

It's difficult to wade through all the information on sugar, especially when credible sources contradict each other. For example, should sugar make up less than 10% of our daily calories (NIH.gov) or less than 6% (AHA)?

For this article, all references to "sugar" are added-sugars and not the naturally occuring kind (like in fruits and vegetables). Our busy lives mean many of us live on-the-go and that's where added sugars can really add up.

Improved Blood Sugar Levels

Reducing dietary sugar intake means better blood-sugar regulation. High-sugar diets can lead to insulin resistance, a precursor to Type 2 diabetes. A 2021 study in the Journal of Endocrinology confirmed that low-sugar diets significantly improve insulin sensitivity and even stabilize energy levels.

By adopting a low-sugar or sugar-free diet, our bodies will become more efficient at managing glucose, reducing the risk of developing a metabolic disorder. 

Weight Management and Fat Loss

Excess sugar also contributes to weight gain, especially after a certain age. Sugary foods are calorie-dense but tend to leave us feeling hungry or getting hungry sooner once the sugar-high has worn off.

In the decades after 40, caloric needs for women decrease. (It would be nice if our appetite did too!) Reducing sugar can be a fast way to also reduce overall calories without feeling restricted. Research from Nutrition and Metabolism highlights how low-carbohydrate diets, like keto, can lead to sustained fat loss without calorie counting.

Reduced Inflammation

Another unhappy side-effect of high sugar intake is chronic inflammation. Inflammation is just another word for pain, but it can also put us on the path to developing heart disease, arthritis, and autoimmune disorders.

A 2020 article in the American Journal of Clinical Nutrition revealed that cutting sugar for just two weeks significantly reduced levels of C-reactive protein (CRP), an inflammation marker. 

The Mental and Emotional Impact of Reducing Sugar

Enhanced Brain Function

Sugar doesn’t just affect your waistline—it impacts our brain too. High sugar consumption is associated with memory issues and an increased risk of cognitive decline. A 2017 study in Frontiers in Aging Neuroscience found that diets low in added sugar improve brain function and reduce risks of Alzheimer’s disease.

Stable Mood and Energy

Sugar highs and crashes are real, and they wreak havoc on our emotional well-being. Excessive sugar intake can lead to irritability, fatigue, and anxiety. Working to stabilize blood sugar levels by reducing sugar means more consistent energy throughout the day.

Lower Risk of Depression

Emerging research shows that high sugar intake may also be linked to depression. A 2019 study in Molecular Psychiatry found that men consuming more than 67 grams of sugar per day were 23% more likely to experience depression.

The brain-gut connection is too important to neglect. If you're wondering how reducing sugar affects the body, don't forget the positive impact on mental health!

Healthier Futures Through Reducing Sugar

Transitioning to a low-sugar or sugar-free lifestyle is a transformative journey toward better health. From immediate benefits like reduced inflammation and more predictable mood to long-term ones like reducing chronic disease, reducing added sugars in your daily life is way for us to take charge of our future health.

TLDR Summary of how low-sugar living affects the body:

• Low-sugar diets improve physical health, including weight management and reduced inflammation.
• Mental clarity, mood stability, and lower depression risks are major benefits of cutting sugar.
• Gradual changes, whole foods, and meal preparation can simplify your journey to a low-sugar lifestyle.

Where to Begin Reducing Sugar in Your Diet

Added sugar sneaks its way into our diet in a lot of ways, but the #1 is through sweetened beverages. From morning coffee to sweet tea or soda to cocktails, most of what we drink has added sugars.

For example,

• the average "grande" coffee has 30-35g of sugar (that's 7-9 teaspoons of sugar)
• A 16-oz. glass of sweet tea can have as much as 20-30g of sugar (10-15 teaspoons)
• And an 8-oz. margarita, piña colada, or daiquiri will likely pack 35-44g  (16-20 teaspoons) per drink. 

Does that mean you have to give up your favorite beverages? Heck, no!

In fact, there are plenty of options for enjoying deliciously, low-sugar drinks. Miss Mary's Mix is on a mission to redefine low-sugar living with better-for-you ingredients, so you can lower the added-sugars and really begin to enjoy how low-sugar living affects your body.

Ready to start? Try zero-sugar syrups for coffee, tea, water, & more or low-sugar mixes for happy hours that don't undo all your hard work.