14-Day No Sugar Challenge: Evidence-Based Benefits and More
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It is no longer news that consuming added sugar in excess is harmful to your overall health.
However, many Americans consume lots of added sugar daily. This comes in the form of sweetened baked goods, candy, soda, sugary breakfast cereals, etc.
Reducing your intake of added sugar is beneficial to your health. Why? Because studies have shown that excessive sugar consumption is associated with a high risk of chronic health conditions, such as type 2 diabetes, heart disease, and fatty liver (1, 2, 3, 4, 5, 6).
Many people engage in a “no sugar” challenge to cut down on their added sugar intake. The goal of this practice is to cut out every form of added sugar for a specific period.
This article explains the benefits of a 14-day no sugar challenge.
How does it work?
The primary objective of the 14-day no sugar challenge is to avoid the intake of every form of added sugar for 14 days. Instead of taking foods that contain added sugar, you eat more nutrient-dense, whole foods free of added sugar.
The 14-day no sugar challenge does not restrict the intake of natural sugars, such as those found in fruits, vegetables, and dairy products. Instead, the goal is to exclude foods that contain added sugars from your diet.
What are the health benefits of the 14-day no sugar challenge?
Here’s the thing: any diet that reduces or completely excludes added sugar will immensely benefit the individual's overall health, especially among those who consume added sugar in high amounts.
For any dietary pattern to succeed, the dieter must be consistent, and this is not necessarily the point of a 14-day no sugar challenge.
If you exclude sugar from your diet for 14 days and then return to a high-sugar diet shortly after that, you’ll lose the benefits just as quickly as they came.
Below are some of the benefits associated with a low-sugar diet:
