1. Your skin ages faster

A proper and balanced diet reflects on your skin, helping it to stay glowing and healthy for longer. Poor food choices, such as eating processed foods, accelerate the aging process of the skin and the appearance of wrinkles. 

Sugar is involved in the process of producing so-called advanced glycosylation end products, which damage the skin's collagen and elastin, the proteins that keep it supple and youthful, causing it to age at a faster rate.

2. A good mood is not fed by sugar

It's a well-known fact that a healthy and balanced diet can provide you with well-being, while on the contrary, frequent consumption of unhealthy processed foods has a negative effect on your mental health. According to a 2014 study, too much sugar can cause dysfunction and inflammation in the brain's neurotransmitters, which play an important role in mood.

Foods or drinks rich in sugar sharply raise your blood sugar. Shortly afterwards, however, sugar levels fall just as sharply, which you experience as exhaustion, lack of energy and listlessness. 

3. It puts a strain on your heart 

A diet rich in sugar is also linked to the onset of heart disease, according to a study published in 2013 in the journal Circulation. The reason is that excessive sugar consumption leads to weight gain, inflammation and increased triglycerides, increased blood sugar and hypertension, indicators that are risk factors for heart disease. Also, according to another study, too much sugar can lead to atherosclerosis, which is the accumulation of fatty substances inside the arteries and consequently their blockage. 

4. A possible cause of type-2 diabetes

Sugar leads to weight gain. This increase, in turn, is considered the number one risk factor for type-2 diabetes. After all, it is only natural that when you constantly feed your body with large amounts of sugar, you will develop a resistance to insulin, the hormone produced by the pancreas to regulate your blood sugar levels. Insulin resistance means that sugar levels remain permanently high and, as a result, the chances of developing diabetes are increased.

According to a study conducted in more than 175 countries, the risk of diabetes increases by 1.1% for every 150 grams of sugar (the equivalent of about one can of soda) consumed in a day.

The next day, the day without sugar

This day may seem like a long way off, but it can be a reality if you want it to be! So to start with, it's a good idea to gradually reduce your sugar intake. Opt for pure, unprocessed foods that contain no added sugar and slowly you will see a difference!

Example: Drink a glass of water with lemon rather than a glass of ready-made juice.

If you have a sweet tooth, opt for a combination of nuts & fruit.

Also, try olive oil and lemon based sauces for salads instead of commercially prepared sauces and use plenty of aromatic herbs - they can really change the taste of your dish!

Draw up a food diary

Another idea I suggest is to keep a food diary. It will help you to be more aware of what you're eating and, as a second step, help you let go of some less healthy habits.

In general, the best way to reduce sugar in your diet and eat healthier is to prepare every meal and snack from organic ingredients of your own choosing.

And slowly you can say... "goodbye, sugar"!