How to get rid of sugar in your body
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Effective Strategies to Reduce Sugar in Your Body
Reducing sugar intake is crucial for maintaining a healthy body weight and preventing obesity-related diseases such as type 2 diabetes. Here are some evidence-based strategies to help you get rid of excess sugar in your body.
Understanding Sugar and Its Sources
The Role of Glucose and Fructose
Sugar is primarily composed of glucose and fructose. While the body needs glucose for proper functioning, it can obtain this from complex carbohydrates rather than direct sugar intake. The body can manufacture glucose from complex carbohydrates consumed or from fructose stored in the liver. Therefore, focusing on complex carbohydrates rather than simple sugars is a healthier dietary strategy.
Dietary Adjustments to Reduce Sugar Intake
Reducing Sugar-Sweetened Beverages
One of the most effective ways to reduce sugar intake is by cutting down on sugar-sweetened beverages. These drinks are a major source of free sugar and contribute significantly to obesity and type 2 diabetes. A study proposed a gradual reduction of free sugars in these beverages by 40% over five years, which could lead to a significant reduction in energy intake and body weight. This strategy could prevent millions of cases of obesity and type 2 diabetes over two decades.
Complex Carbohydrates Over Simple Sugars
Replacing simple sugars with complex carbohydrates can help the body get the glucose it needs without the negative effects of high sugar intake. Complex carbohydrates are broken down more slowly, providing a steady supply of glucose and reducing the risk of weight gain.
Impact of Sugar Reduction on Body Weight
Evidence from Systematic Reviews and Meta-Analyses
A systematic review and meta-analysis of randomized controlled trials and cohort studies found that reducing dietary sugars is associated with a decrease in body weight. Conversely, increasing sugar intake leads to weight gain. The change in body fatness is mediated through changes in energy intake, as isoenergetic exchange of sugars with other carbohydrates did not affect body weight. This highlights the importance of reducing overall sugar consumption rather than merely substituting it with other forms of carbohydrates.
Practical Steps to Reduce Sugar Intake
Gradual Reduction and Behavioral Changes
Gradual reduction of sugar intake, especially from beverages, can be an effective strategy. This approach allows the body to adjust over time, making it easier to maintain long-term dietary changes. Additionally, adopting behavioral changes such as reading food labels, choosing unsweetened products, and cooking at home can help reduce hidden sugars in the diet.
Combining Strategies for Greater Impact
Combining sugar reduction with other approaches, such as taxation policies on sugar-sweetened beverages, can amplify the effects. These combined strategies can lead to a more significant reduction in the prevalence of overweight, obesity, and related diseases.
Conclusion
Reducing sugar intake is essential for maintaining a healthy weight and preventing chronic diseases. By focusing on complex carbohydrates, cutting down on sugar-sweetened beverages, and adopting gradual reduction strategies, individuals can effectively reduce their sugar consumption and improve their overall health. Implementing these changes, along with supportive policies, can lead to substantial public health benefits.
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