Make the majority of your diet consist of minimally processed and nutrient-dense foods to support body function and ensure adequate nutrient intake, as sugar and ultra-processed foods are nutrient-poor.
Limit or avoid ultra-processed and highly processed packaged foods because they are nutrient-poor, calorie-dense, disrupt natural hunger and satiety signals, and are designed to be hyper-palatable, leading to overconsumption.
Instead of solely focusing on removing sugar, concentrate on improving your entire dietary pattern, as simply replacing sugar with other highly processed foods will not yield significant health benefits.
Prioritize consuming foods in their natural, unprocessed context, such as fruit with its fiber and water, because industrial processing separates calories from their natural context, altering physiological responses and hunger signals.
When reducing sugar intake, ensure this change leads to a decrease in overall caloric intake and a significant improvement in the overall quality of your diet, rather than just replacing sugar with other unhealthy options.
If you are metabolically healthy, active, and your diet primarily consists of whole, nutrient-dense foods, small amounts of sugar (e.g., one spoon in coffee) are likely not problematic within that healthy lifestyle context.
When you choose to indulge in a treat or drink, fully lean into and enjoy the experience, especially the social aspects, as excessive worrying about its health impact can be more detrimental than the indulgence itself.
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