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6 really good things that happen to your body when you quit sugar

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Kicking the sugar habit is no easy task. But if you’re considering giving it a try, here’s some inspiration to help you succeed: it’ll have profound effects on your short- and long-term health.

A little of the sweet stuff is okay; the American Heart Association recommends consuming no more than 6 teaspoons of added sugar a day for women and 9 teaspoons daily for men. (Quick comparison: a 12-ounce can of cola has approximately 8 teaspoons.) And you can keep eating unprocessed foods that contain natural sugar, like fruits and vegetables. Unlike added sugar, natural sugar hasn’t been stripped of the vitamins, minerals, and fiber Mother Nature packaged them in.

But if you can dial your intake of added sugar way back, you’ll start to rack up some amazing body benefits, like these.

Your skin will look younger

Think less sag and fewer wrinkles. Studies suggest that the amount of sugar in the blood (which is affected by how much sugar you eat) sets up a molecular domino effect called glycation, which ultimately leaves skin less firm and elastic. Already bothered by premature lines? Cutting your sugar intake can reduce visible signs of aging, research shows.

You’ll have less belly fat

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This is the visceral or “deep” fat that builds up around vital organs like your liver, pancreas, and intestines. Stubborn and hard to get rid of, it’s also dangerous; visceral fat is a known risk factor for heart disease and diabetes. In 2016, data from more than 1,000 people who are part of the ongoing Framingham Heart Study showed that the more sugar-sweetened beverages they consumed, the higher their level of visceral fat.

RELATED: What Makes Belly Fat Different From Other Fat?

You’ll feel more energized

Added sugars are simple carbohydrates. This means they’re digested fast and enter your bloodstream quickly, providing that sugar high that helps jump-start your energy and alertness. But as anyone who relies on a candy bar or pastry for a pick-me-up knows, once that shot of sugar is metabolized, you’re in for a crash.

When you need fuel, swap the sugar-sweetened meals and snacks for items that are low in sugar yet high in protein and/or fat, like almonds. Because they take longer to digest, they’ll supply you with a steadier stream of energy that will last longer, says Diane Sanfilippo, a certified nutrition consultant and author of The 21-Day Sugar Detox.

Are you eating as healthy as you think you are?: <p>If you're eating a mix of fruits, vegetables, whole grains, and lean proteins, then you're probably pretty far ahead of the <a href="http://www.health.com/nutrition">nutrition</a> curve. But even if you're hitting your five-a-day, steering clear of the junk food aisle, and are at a healthy weight, there's still a chance you're making mistakes with your food choices without even realizing it. Not all foods are created equal-even the healthy ones-and you might not be getting as many vitamins and nutrients as you believe. In fact, you may inadvertently be loading your body with<a href="http://www.health.com/health/gallery/0,,20809521,00.html"> excess sugar</a> and <a href="http://www.health.com/health/gallery/0,,20365078,00.html">sodium</a>. We asked top nutrition experts to identify the best and worst foods in every category-veggies, fruits, legumes, grains, proteins, dairy, and fats-so you can close the gaps on your nutritional needs. </p> 12 Foods You Need to Stop Buying-and 17 You Should Eat More

You’ll lower your risk of obesity

Epidemiological studies show a striking correlation between weight gain and sugar consumption. One study that looked at data from 75 different countries between 1997 and 2010 found that a 1 percent rise in soft drink consumption across a nation was linked to an additional 4.8 people out of 100 being overweight and an additional 2.3 people out of 100 being obese.

Here are some more numbers: sugar has 16 calories per teaspoon, which may not sound like a big deal. But considering how much added sugar is loaded into tons of products, consuming sweetened foods can easily add hundreds of calories to your diet-calories that you may not need and may end up as dangerous fat around your middle.

RELATED: Can Coffee Perk Up Heart Health, Too?

Women sitting on a couch. Morsa Images/Getty Images 14 Things Heart Doctors Tell Their Friends

Your heart will be in better shape

A healthy heart helps you power through your day, from that a.m. spin class to a late deadline at work. But the more added sugar in your diet, the higher your risk of dying of heart disease, even if your weight is in a healthy range.

In one 2014 JAMA study, researchers found that those who consumed the highest amount of sugar – accounting for more than 21 percent of their totally daily calories -had double the heart disease death risk of people who took in 17 to 21 percent of their daily calories from the sweet stuff. This group in turn had a 38 percent higher risk of dying from cardiovascular disease compared to those who kept their sugar intake to 8 percent of their daily calories (The FDA says getting 10% of your daily calories from added sugar is a solid guideline).

Menu items to avoid: <p>You know to pass on the deep-fried onion, and the slice of cheesecake the size of your head-but what about the green smoothie, or the yogurt parfait? Restaurants have a way of loading calories and sugar into even healthy-sounding orders. And then there are <a href="http://www.health.com/health/gallery/0,,20934643,00.html">food safety issues</a> to consider: Some menu items carry a higher risk of <a href="http://www.health.com/health/gallery/0,,20934643,00.html">foodborne illness</a> than others. To help you order smarter the next time you eat out, we've compiled this list of dishes to rule out.</p> 24 Things You Should Never Order When You Eat Out

You’ll cut your odds of type 2 diabetes

Researchers have long debated whether there was a direct connection between eating sugar and developing type 2 diabetes. But recent research has lent support to this theory. A 2014 Stanford University study of 175 countries found that the more sugar that is available in a population’s food supply, the higher the diabetes rate-and this was true even when a country’s obesity rate was not factored in. (Obesity itself can set a person up for diabetes).

Epidemiological data also suggests that among other factors, diets high in sugar-even in diets that are not necessarily high in calories-cause the body to store visceral fat around the middle, and that can lead to insulin resistance and a diabetes diagnosis.

High blood sugar symptoms: <p>Glucose, or sugar, is the fuel that powers cells throughout the body. Blood levels of this energy source ebb and flow naturally, depending what you eat (and how much), as well as when you eat it. But when something goes wrong—and cells aren't absorbing the glucose—the resulting high blood sugar damages nerves, blood vessels, and organs, setting the stage for dangerous complications.</p><p>Normal blood-sugar readings typically fall between 60 mg/dl and 140 mg/dl. A blood test called a hemoglobin A1c measures average blood sugar levels over the previous three months. A normal reading is below 5.7% for people without <a href="http://www.health.com/type-2-diabetes/">diabetes</a>. An excess of glucose in the bloodstream, or hyperglycemia, is a sign of diabetes.</p><p>People with <a href="http://www.health.com/type-1-diabetes">type 1 diabetes</a> don’t make insulin, the hormone needed to ferry sugar from the bloodstream into cells. <a href="http://www.health.com/type-2-diabetes">Type 2 diabetes</a> means your body doesn’t use insulin properly and you can end up with too much or too little insulin. Either way, without proper treatment, toxic amounts of sugar can build up in the bloodstream, wreaking havoc head to toe.</p><p>That’s why it’s so important to get your blood sugar levels in check. “If you keep glucose levels near normal, you reduce the risk of diabetes complications,” says Robert Ratner, MD, chief scientific and medical officer of the American Diabetes Association.</p><p>Here’s a rundown of the major complications and symptoms of high blood sugar.</p> 15 Ways High Blood Sugar Affects Your Body

This article was originally published on Health.com

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