Why reduce sugar?
Sugar may call to your taste buds but consuming sugar on a regular basis can have some major drawbacks. For one, sugar has zero nutritional benefit. Perhaps, you get a slight burst of energy after consumption (sugar high) but this is quickly followed by a crash, and feelings of fatigue and poor focus. Additionally, sugar rots teeth and frequent sugar intake can result in weight gain.
Worst of all, sugar is inflammatory. With MTHFR mutations, one needs to avoid inflammation, as this not only adds extra stress to the body but also contributes to chronic diseases such as heart disease, obesity, diabetes, and rheumatoid arthritis. Another main reason individuals with MTHFR mutations should avoid sugar, is it’s adding pressure on the liver and ultimately reduces our speed of detoxification.
MTHFR mutations reduce our ability to properly detoxify. This is one of the reasons why environmental toxins and foods which create inflammation need to be avoided. Sugars aren’t efficiently removed from the body and inflammation is stuck within the gut contributing to chronic inflammation. When we recommend detoxing for MTHFR affected individuals, it’s essential to remain on an anti-inflammatory diet because of the added stress inflammatory foods place on the liver, it slows detoxification even more. Read more about MTHFR Friendly detoxing here.
Avoiding inflammation is essential for one’s best health which is why sugar intake should be reduced or kicked to the curb.
Simple ways to start reducing sugar from your diet:
- Read labels. Look and see if sugar is one of the ingredients on your food label. Pay attention because sugar can have different names such as brown rice syrup, corn syrup, cane sugar, fruit juice, fructose, and many more.
- If you are suffering from sugar cravings, try meditating or practicing mindfulness exercises. It can be easy to give into a sugar craving because of the high accessibility of sugary snacks but hang in there and remember that reducing sugar is beneficial for your overall health.
- Stay away from sugary drinks. Limit your juice, soda, lemonade, tea, coffee w/sugar intake. Instead, choose water. Mix it up by adding a spritz of fresh orange, lemon, or lime.
- Avoid hidden sugars! Remember the body converts some carbs such as breads, grains, and starches into sugar. Limit these foods when trying to reduce sugar intake.
- Watch your fruit intake. It can be hard to completely limit sugar from the body, especially fruit because of the many added benefits it brings. Be mindful that fruit contains natural sugars and incorporate into your diet accordingly. Make sure to choose fresh fruit, rather than dried or packaged fruits.
- Pay attention to your nutrition and address nutrient deficiencies. Nutrient deficiencies can make sugar cravings worse. Adding a multivitamin that replaces the missing nutrients can support digestive health and reduce the want for sweet/salty foods. Click here for an MTHFR Friendly multi-vitamin packed full of essential vitamins.
- Drink water! Drinking water throughout the day can help reduce hunger and sugar cravings. Some people feel hungry when they are really just thirsty.
- Eat whole foods. Try and incorporate fresh vegetables into your diet as often as possible. Add veggies into each meal, and carrots, celery, and broccoli make an easy and nutritious snack. Filling up on protein and healthy fats can help reduce hunger later. If you nourish your body with the nutrition it needs, you are less likely to crave a sugary snack later.
- Add soluble fiber before meals. Supplementing with a soluble fiber helps decrease hormone and sugar imbalances and helps the body feel full and stay full. Click here for BiomeIQ’s Feel Full, a soluble fiber and prebiotic.
Sometimes, choices must be made, and certain foods need to be removed from a regular diet to fuel optimal health. Sugar puts a strain on the liver and limiting its intake can allow the liver to focus on detoxifying other environmental toxins. Limiting sugar also reduces inflammation which is always a goal in an MTHFR affected body.
Questions? Set up an appointment to speak one on one with our MTHFR Experts! We offer free 15-minute consultation phone calls. Click here to schedule an appointment.
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