21 October 2016Last updated

Features | People

The bitter truth of sugar overload

10 Steps to help you detox sugar from your body

11 Apr 2016 | 02:03 pm
  • Source:iStock

The truth is we are eating way more sugar than we need and there are a lot of hidden added sugars in our diets we are unaware of.

Our sweet tooth could be doing serious damage to our health, leading to weight gain, high blood pressure and cholesterol levels and an increased risk for diabetes type 2 (insulin independent), high Triglyceride and cholesterol levels, depression, migraine, gout… just a few of the harmful effects for sugar.

According to the American Diet Association that daily intake of sugar should not be more than 7% of daily caloric intake, that’s equivalent to 6 teaspoons for woman and about 9 teaspoons for man.

Sugar in excess can be harmful and cause a lot of problems, such as craving, binge eating, weight gain and heart diseases.

Eating too much sugar triggers a release of the hormone insulin which might give you a nice jolt of energy, but over time, the metabolism becomes inefficient and you begin to feel sluggish.

Steps to help you detox sugar from your body:

1. Don’t go cold turkey: Reduce the sugar added to your diet and make sure it’s done gradually to give your tastebuds time to adjust.


2. Eat real food: Indulge in complex carbohydrates, including fresh fruits and vegetables and whole grains like brown rice and legumes.

3. Don’t use sugar: Add some flavors and not sweetness to your hot and cold drinks, such as cinnamon and vanilla


4. Eliminate foods containing sugar: All sodas, fruit drinks that aren’t 100 per cent juice, desserts, processed foods, candy and condiments.

5. Balance your carbs and protein intake, and add more protein to your food, to help you feel full for longer time to stabilize your blood sugar and prevent cravings.


6. Do not skip meals, it’s ideal to eat small frequent meals during the day to help your body balance your sugar levels, make sure you are having at least 5 meals a day.

7. Stick to low GI foods in your meals and snack options which include most fruits and vegetables.

8. Avoid low-fat and diet foods which contain hidden sugars and avoid artificial sweeteners.


9. Read Food Labels: sugar, in its various forms, hides in many of the foods that we eat every day.

10. Make the pledge: don’t delay and start feeling your best!

Once you start cutting added sugars from your diet your energy levels will improve, you will lose weight, sleep better, your bad cholesterol will go down, your skin will improve, your sugar cravings and fatigue will diminish and you will feel better. The ultimate goal is to have a permanent lifestyle change.

Information courtesy: Fitness First Middle East

Food labels

Terms which indicate sugar has been added to the product in one form or another:

  • Agave nectar
  • Agave syrup
  • Barley malt
  • Beet sugar
  • Brown rice syrup
  • Brown sugar
  • Buttered syrup
  • Cane sugar
  • Cane juice
  • Cane juice crystals
  • Carob syrup
  • Confectioner’s sugar
  • Corn syrup
  • High fructose corn syrup
  • Corn sugar
  • Corn sweetener
  • Corn syrup solids
  • Crystalized fructose
  • Date sugar
  • Dextran
  • Dextrose
  • Diatase