If you have a sweet tooth, there must be times when you have downed too much sugar and wreaked havoc on your body.
When you take in too much sugar at once, your body goes through a physical and emotional rollercoaster. The feeling is popularly known as the “sugar rush.”
But apart from that sudden spike in energy, consuming too much sugar can also lead to severe chronic illnesses like high blood pressure, diabetes, fatty liver, and inflammation.
Fortunately, there are ways to reverse the negative impacts of sugar. Here we have shared 7 healthy tips that you can implement before things go out of your hand!
7 Healthy Tips To Reverse The Negative Impacts Of Sugar
1. Cut Down Sweet Carbonated Drinks
Sweetened carbonated drinks are a type of quick-digestible carbs. This is why it is easier for our body to absorb all the sugar and increase the demand for insulin. Prolonged insulin demand can wear out our pancreas and lead to glucose intolerance.
Even the so-called artificially sweetened or diet soda can cause sugar spikes and increase the risk of high blood pressure and diabetes.
Therefore, to avoid such chronic diseases, you should cut down on sweetened carbonated drinks.
2. Exercise Regularly
Daily exercise will help you with both weight control and increasing insulin sensitivity. Exercising lets your muscles use the blood sugar for energy, thereby letting your body use the available sugar in your bloodstream.
You can include cardio in your daily regime, along with some free-hand home workouts. However, if you are aiming to lose weight, strength training will be a more effective option. You may check out and follow our home workout program aimed at weight control.
3. Add More Whole Foods to your Diet
Try to eat whole foods rather than bingeing on processed foods. When food is processed, ingredients like fat, sugar, and salt are added, and elements like nutrients and fibers are eliminated.
Instead, you should eat whole foods that are rich in fiber. Since fiber helps in carb digestion and sugar absorption, a fiber-rich diet will improve your body’s sugar regulation abilities.
Therefore, you will be able to reverse the damage caused by sugar to a great extent.
4. Avoid Having Sugar in Breakfast
When we wake up in the morning, our stomachs are empty. Eating sugary and carbohydrate-rich food first thing in the morning leads to a glucose spike.
You will feel energetic but not for long, and eventually, your body will become dependent on that spike. This will lead to sugar cravings, and your body will become prone to blood sugar illnesses.
So, if you are trying to reduce the negative impact of sugar, then starting your day with sweetened cereal, pancakes, donuts, and pastries is a big No-No!
5. Drink Water
Drinking enough water and staying hydrated helps in regulating blood sugar levels. Plus, it helps you flush out excess sugar through urine.
Experts suggest drinking water to reduce the risk of diabetes as it lowers blood sugar levels.
6. Eat More Food with Low Glycemic Index
The glycemic index indicates how quickly carbohydrates can break down. The faster carbohydrates break and get absorbed in your body, the faster glucose spikes you get.
Low GI foods have a ranking of 55 and lower, and eating food with low GI helps reduce blood sugar levels.
Some examples of low GI foods include oats, beans, legumes, whole wheat pasta, non-starchy vegetables, unsweetened greek yogurt, barley, bulgur, etc.
Adding more protein or healthy fats to your diet also helps regulate blood sugar and avoid the negative impacts of sugar.
7. Switch to Fruits when you Crave Sweet
Fruits are loaded with natural sweetness and that is not as harmful as processed sugar. Therefore, instead of adding artificial sweeteners or syrups to your cereals and oatmeals, add fruits like bananas, apples, strawberries, etc.
This trick also works for sweetening your milkshakes and smoothies. Throw in some wet deserts, soaked raisins, or apricots to make your drinks naturally sweet.
You can also try adding spices like cinnamon, nutmeg, or vanilla to enhance the flavors.
If you don’t have diabetes, then a little sweet here and there won’t harm you. But it is always better to be mindful of what you are eating.
By using these very simple yet effective health tips, you will be able to reduce the negative impact of sugar to a great extent. So start following them and live a healthier life.