Ultimate Guide To Sugar Detox
Glossary of Answers to Questions.
How long does it take to detox from sugar?
How can I detox my body from sugar?
What happens to your body when you give up sugar?
Can you eat fruit on a sugar detox?
How to flush sugar out of your body fast?
Sugar detox plan – Ultimate Guide To Sugar Detox
Sugar detox benefits
Why Is Sugar Bad for Your Health? - Ultimate Guide To Sugar Detox
Out of all the things we ingest, sugar is the one that can do the most damage. It has been proven to have a negative effect on us, physically and mentally. There are different types of sugars that are currently in the average person’s diet.
We see refined white sugar, brown sugar, and corn fructose in a wide variety of products. Even too many natural sugars from fruits can have a negative effect on our blood sugars.
A diet high in sugar leads to diabetes, heart issues, and decreased brain function. High sugar diets mean that people eat foods like donuts, cake, and sweet treats. This contributes to bad fats in the bloodstream and the liver.
Studies have shown that cancer likes to feed off the sugar in our bodies. Having a high sugar diet is encouraging the body to get sick instead of being healthy.
10 Reasons Sugar Is Bad for You - Ultimate Guide To Sugar Detox
Let’s look at some of the reasons sugar is bad for you. Some people say it’s one of the worst things you can introduce to your system, even above fat.
1. Immune System - Ultimate Guide To Sugar Detox
If you eat too much-processed sugar you can decrease your ability to kill germs inside your body. It doesn’t take much, either. Just two sodas can stop the ability to fight off flu bugs. This doesn’t mean you shouldn’t get vaccines if you don’t eat sugar, but when it comes to health, as well as dental health, avoiding added sugar can boost your immunity exponentially.
2. Behavior Problems
All parents on the planet will tell you that sugar and lack of sugar can influence their child’s behavior. If a child is hungry and their blood sugar is low, they will be sleepy and grumpy. If a child has an overdose of sugar, they will become agitated and energized. The key to better behavior is blood sugar balance.
3. Mineral Balances
If you have trouble sleeping at night, are constipated, and having other problems, you could be having trouble with your mineral balance. If you eat too much sugar, you are likely depleting your magnesium stores to process all of it. You will also lose more chromium through your urine if you eat a lot of sugar.
4.Empty Calories - Ultimate Guide To Sugar Detox
The fact is, processed sugar has no health benefits whatsoever. Therefore, when you eat sugary meals, you’re eating empty calories that will cause weight gain. The fact that sugar is often combined with fat and salt will make the effects even worse. It’s better to avoid added sugar when you can.
5.Elevated Insulin Response problems
When your insulin response is healthy, your cells will release the right amount of insulin. But, if you regularly consume sugar, especially in “overdose” amounts, your body will become confused about when to release insulin and when not to.
6.Damages Tissues and Cells
The tissue in your eyes, kidneys, nerves, seems to carry sugar a lot longer than other organs. This means that the body can suffer damage from that remaining sugar because it damages small blood vessels.
7.Causes High Blood Triglyceride Levels
There are no symptoms of high blood triglyceride levels. The only way to know if you have high triglycerides is by getting a blood test. It’s usually part of your overall cholesterol test.
8.Contributes to Hyperactivity
There are studies that show both results. Sugar does cause hyperactivity and sugar don’t cause it. You must remember that any drug can affect humans in different ways. But, parents often report problems with hyperactivity in their child after consuming too much sugar. You can’t ignore the possibility, so it is wise to do some experiments.
9.Anxiety - Ultimate Guide To Sugar Detox
Refined sugars enter, and exit the bloodstream quickly. This process can manifest in more anxiety overall. People who are addicted to sugar eat to suppress anxiety, it’s just making the problem much worse. It’s best to avoid added sugars in the first place.
10. Concentration issues.
The reason sugar may affect concentration is because of the speed by which processed sugar can invade blood cells and then leave them. You need a balanced level of glucose to feed your brain, not short bursts of sugar such as in the form of soft drinks or cereal.
Common Health Problems Caused By Sugar - Ultimate Guide To Sugar Detox.
Most people understand that eating a diet high in sugar, usually results in obesity. Studies have been done on sugar consumption throughout the world and the United States leads in this unwanted record. Eating fast food due to the large number of restaurants pumping out fast sugar-laden foods is one of the leading causes. Advertising is enormous in the United States and companies spend millions to get consumers hooked on their products. Eating a diet based on high sugar content can be damaging to your health.
We are all aware that sugar causes tooth decay. What may not be totally explained by the dentist, is the fact that it also contributes to gum disease.
Chronic gum disease can cause heart disease by having an impact on the arteries of the heart. While the immune system is a hot topic due to colds, the flu, and other viruses, it should be known that sugar causes the immune system to malfunction. Bacteria and cells prone to cancer, feed off sugar and grow. Without a healthy immune system to keep things in check, it can lead to crucial health issues
The different types of sugar
Introduction to different types of sugar
Coca leaves were used for centuries in their natural state to chew on or to make tea. This was normal and there were no issues. But, then they were highly processed and turned into an unsafe and addictive drug known as cocaine.
The innocent poppy flower suffered the same fate. Formerly a safe and effective tea, often used for relaxation and pain, it got super-processed and became a powerful, dangerous and addictive opiate.
Sugar first starts out as sugar cane. A healthy stalking plant. Used in its natural form you can’t consume enough to make you sick. But super-concentrated and processed it becomes like a drug. In fact, with lab rats, sugar outperformed cocaine as the drug of choice.
It’s important to know that there are various types of sugar, some natural and some processed to the point that even if they started natural, they are no longer natural.
Main Catagories - Ultimate Guide To Sugar Detox
- Fructose – Don’t get confused by the word. While fructose is derived from fruit, it’s gone through processing that makes it a highly-concentrated form of sugar. This type of fructose should really be called “industrial fructose”. Eating fructose from natural fruit is not unsafe and should not be avoided. Once processed, though, it becomes something else entirely and causes a lot of health problems
- Lactose – Found in milk, it’s made from galactose and glucose. Industrially it’s produced as a by-product of the dairy industry. Most humans produce lactase to help digest this type of sugar far into adulthood. But some people cannot properly digest this type of sugar in adulthood.
Glucose – This is a sugar that’s in your blood. You get it from natural plant foods such as carbohydrates, fruits, and vegetables, especially starchy ones. It’s one of the most important medications and very readily obtainable in nature. It supplies almost all the energy to the brain. It’s important for metabolic health, respiration, and more. If you want to be able to think clearly, you must have the right amount of glucose. Glucose is created industrially by using starchy plants like corn, rice, wheat, and some other ingredients.
- Maltose – This sugar is found in the germination process as the seeds break down their starch stores for food to sprout and grow. This type of sugar can cause a lot of intolerances as well as weight gain, kidney stones, and more. However, eating it in its natural forms such as in sweet potatoes, soybeans, barley, and wheat is healthy.
- Sucrose – This type of sugar comes from cane and beets. Modern processing can make it look just like table sugar. Before it’s been processed it has a lot of health benefits, vitamins, and minerals. Honey is mostly fructose and glucose with trace amounts of sucrose.
As you see, most sugars start in a very natural state and aren’t bad in their natural and most whole form until they undergo processing. It’s the super-processing that’s bad for you because it makes natural sugars into highly addictive substances.
You can also read the different kinds of sugar
Are You Addicted to Sugar? - Ultimate Guide To Sugar Detox
As you read this report, do you start thinking about ways to get around the 90-gram maximum of sugar that you can have each day? Note that the 90 grams of sugar (per UK government guidelines) you can consume per day has nothing to do with how many carbohydrates you eat each day. This is a separate number that you should be tracking.
Common behaviors that predict sugar addition:
You Eat Too Much
If there are some foods that you just can’t stop eating, assume they’re likely high in sugar. Sugar doesn’t really make you satiated, so it’s hard to stop. This is made worse if sugar is combined with sodium and fat. For example, you may be eating donuts that are also high in salt and fat, but would you really eat them without the sugar? Doubtful.
You Crave Processed Carbohydrates
If you’re often craving refined carbs like chips, crackers, and bread, then you may just have a problem with sugar. Often, eliminating added sugars can reduce cravings that you’re having for high processed carbs over time.
You Crave Salty Foods
With processed foods, salt and sugar go together very well. If you feel like you could lick a salt lick and be happy, you may be addicted to sugar. Look at the amount of sugar in the snacks you normally eat. If they’re highly processed, you can bet they have too much added sugar.
You Crave Meat - Ultimate Guide To Sugar Detox
This might seem strange, but if you crave meat when you really don’t need it and aren’t really that hungry, you may really be craving the spices that are often on meat such as wing sauce which is very high in sugar.
Every Meal Is High in Sugar
Is your typical meal higher in sugar than it should be? Keep in mind that a maximum of 90 grams is a maximum. It doesn’t mean you need to eat that much sugar. If you feel bad and aren’t healthy, you can always cut that amount down. The best way to do that is to avoid added sugars and only eat sugar that is naturally in plants.
You Get Moody without Sugar
If you find that you are often feeling grumpy and moody, the problem might sugar. If you often suffer dips and rises in blood sugar, when you have a dip you will suffer from grumpy moods. This can be exacerbated by eating sugary things like candy which will provide a fast jump and a quick fall.
You Feel Powerless Over Sugar
Do you ever feel like you don’t even want to eat that sugary snack but you do it anyway because you know it’ll make you feel better? This is common in people who work long days; students especially. It’s true that eating a sugary snack will help temporarily, but you’d do far better eating a fruit snack with only natural sugars and fiber to help slow down the sugar absorption.
You start and end your day with sugar
Look at your entire day. Do you eat in sugar in the morning? What do you eat before bed? What is the first and last thing you eat each day? If you’re eating sugar in the morning and at night, especially added processed sugar and not sugar in whole plants, then that is a sign that you may have an addiction to sugar.
You Suffer a 3 PM Slump
If you work in an office, you’ll notice this a lot more than if you are retired or work from home. But pay attention if somewhere after lunch you start falling asleep while you’re working or feel as if you need a nap. Look at your diet. Are you giving yourself energy for lunch or are you setting yourself up for a sugar crash?
What happens when you sugar detox?
Detoxing from any substance will cause some issues. This is where you have to be strong and use some determination to power through the obstacles.
You will likely have some minor headaches over the first few days. You won’t be the only one, because even people who quit drinking coffee go through the same thing. The other thing you will notice is that your energy levels will drop off. With this in mind, you should probably consider scheduling your detox to start, when you are not on a mind-boggling schedule, like exams or a huge project at work.
Some people report digestive issues as well. It is important that you really up the amount of water that you drink. This will help in flushing the system and drinking plenty of water helps with food cravings as your stomach will feel full.
The first two weeks is where you really need the will power to get this done. Heading into the next stretch, any minor headaches or stomach issues should disappear. You may still crave the sugar, however, so keep the water intake going.
As you go through the final phase of detoxing from sugar, the cravings should be quite low. Monitoring your weight will likely show a few pounds lost and your energy levels on the rise.
How Much Sugar Is Too Much? - Ultimate Guide To Sugar Detox
One thing that needs to be clear is that there is a difference between naturally occurring sugars and added sugar. There is sugar in all plant food and plant food is good for you. In fact, most of your plate should make up plant food if you want to be at your optimum health.
So, it breaks down that adults should not consume more than about 90 grams in total of all sugars each day. How much of that constitutes added sugar depends on your ideal daily caloric intake.
That means if you eat 1500 calories each day, you can eat 90 grams of sugar a day. How much of that you want to be processed and added sugar is up to you. But obviously, keeping the amount of added sugar lower is better for your health. This gives you some room to experiment with your health and to have a little fun on your birthday.
When you consider that a cup of grapes has 15 grams of sugar but a can of coke has 39 grams, it makes the choice easier. If you really want a drink something, consider Ice cold green tea, or infused water. But a tall glass of filtered water with a cup of grapes will fill you up longer. The main thing is to find substitutes that you truly enjoy and like, while not overshooting the 90 grams of sugar allowance you have for each day.
The more natural sugars that you consume within that 90 grams, the healthier you’ll feel. There are many low glycemic choices that you can make.
- Grapefruit – 1 cup = 16g
- Guavas – 1 cup = 15g
- Honeydew – 1 cup diced = 14g
- Lemons – 1 wedge = 0.2g
- Limes – 1 wedge = 0.15g
- Papaya – 1 cup 1” cubed = 11g
- Peaches – 1 cup sliced = 13g
- Raspberries – 1 cup whole = 5g
- Rhubarb – 1 cup diced = 1.3g
- Strawberries – 1 cup whole = 7g
- Tomatoes – 1 large whole = 4.8g
- Apples – 1 small = 15g
- Apricots – 1 cup = 15g
- Banana – 1 medium = 14g
- Blackberries – 1 cup whole = 7g
- Blueberries – 1 cup whole = 15g
- Artichokes – 1 large = 1.6g
- Asparagus – 1 cup = 2.5g
- Broccoli – 1 cup chopped = 1.5g
- Carrots – 1 medium = 2.9g
- Celery – 1 cup chopped = 1.8g
- Corn – 1 cup = 1.1g
- Cucumber – 1 8-in = 5g
- Green Beans – 1 cup = 3.3g
- Kale – 1 cup chopped = 1.6g
- Lettuce – 1 head = 2.8g
- Soybean sprouts – 1 cup = 0.1g
- Spinach – 1 cup = 0.1g
- Summer squash – 1 cup sliced = 2.5g
- Swiss chard – 1 cup = 0.4g
- Cantaloupe – 1 cup diced = 12g
- Cranberries – 1 cup whole = 4g
4 - Weeks Sugar Detox Plan - Free PDF download.
As promised that I will help you, with this sometimes difficult task. Below you can download this step by step guide, on how to get ready for your detox, and the complete 4 – weeks plan.