5 Benefits of Reducing Sugar

mindset tips sugar addiction Mar 16, 2025

As medical doctors, we have seen so many people whose quality of life is impacted by chronic diseases such as type 2 diabetes, cardiovascular disease, strokes, arthritis, osteoporosis, and dementia. They experience pain, reduced mobility and reduced function. They enter retirement having worked hard but instead of gallivanting around the world enjoying their life, they are on the merry-go-round of medical appointments, pharmacy prescriptions and hospital admissions.

At Real Life Medicine, we focus on improving health span—living a long, healthy life free from chronic diseases—rather than just increasing life span. Being Healthy On The Inside (HOTI) means your body functions optimally, allowing you to live life with vitality and energy.

There are many things you can do to reduce your risk of chronic disease but lowering your refined sugar and processed carbs is a crucial step towards achieving optimal health so you can live life to the fullest in your glory years.

Here are five key benefits of reducing sugar:

#1 Prevent Type 2 Diabetes and Insulin Resistance

Consuming high amounts of added sugar can lead to insulin resistance, a precursor to type 2 diabetes. This occurs because excessive sugar intake disrupts glucose metabolism, leading to impaired insulin function and increased blood glucose levels. While some studies suggest that sugar intake itself may not directly increase the risk of type 2 diabetes, high sugar diets often contribute to weight gain and obesity, which are major risk factors for the disease.

Additionally, fructose, a common form of added sugar, is particularly harmful in this context, as it can boost fat accumulation in the liver, leading to inflammation and insulin resistance.

#2 Promote Weight Management and Reduce Chronic Disease Risk

Foods high in added sugar are often high in calories but low in nutrients. This leads to increased insulin levels contributing to weight gain and obesity. Obesity is closely linked to chronic inflammation, which increases the risk of various diseases, including cardiovascular disease and metabolic syndrome.

Sugar-sweetened beverages (SSBs) are a major source of added sugars and have been linked to weight gain and a higher risk of type 2 diabetes, cardiovascular diseases, and some cancers

#3 Prevent Tooth Decay and Enhance Oral Health

Excessive sugar consumption directly contributes to tooth decay by providing a substrate for oral bacteria. These bacteria ferment sugars, producing acid that damages tooth enamel and leads to cavities. Studies have consistently shown a strong positive correlation between sugar intake and dental caries, with evidence supporting the benefit of limiting added sugar intake to less than 6 teaspoons a day.

#4 Reduce Chronic Inflammation and Its Health Implications

High sugar intake can lead to chronic inflammation, which is a silent but dangerous condition. Chronic inflammation can damage healthy cells, tissues, and organs, leading to internal scarring, tissue death, and DNA damage. It is associated with an increased risk of life-threatening diseases such as cancer, cardiovascular disease, type 2 diabetes, and neurodegenerative disorders like Alzheimer's and Parkinson's disease.

By reducing sugar consumption, you can alleviate inflammation and significantly lower your risk of these chronic conditions

#5 Prevent Fatty Liver Disease and Associated Health Risks

High sugar diets, particularly those high in fructose, can lead to liver fat accumulation and increase the risk of nonalcoholic fatty liver disease (NAFLD). Fructose is both a substrate and an inducer of hepatic de novo lipogenesis, contributing significantly to liver fat accumulation. Additionally, sucrose (table sugar and fructose in fruit juices are also implicated in the development of NAFLD and its progression to nonalcoholic steatohepatitis (NASH).

NAFLD is associated with serious health complications, including liver cirrhosis, liver cancer, and an increased risk of cardiovascular disease and type 2 diabetes. Reducing sugar intake can help mitigate these risks, ensuring better liver health and reducing the likelihood of these chronic conditions.

References:

The fundamentals of good health are not found in the doctor’s consulting room. They are powerful lifestyle factors collectively known as lifestyle medicine.

We like to call them the 4 S’s

Sustenance (nutrition)
Sleep
Strength Training
Stress Management

Plus some

Sunshine
Social Connection

So really the 6 S’s for Success (trying saying that fast!)

We also like to keep it simple.

So our nutrition foundation revolves around

Eat Real Food,
Prioritise protein from whole foods,
Reduce processed sugars and starches.
Add low starch veggies
Add herbs and spices to make it delicious

By focusing on real food and reducing added sugars, you can significantly improve your health span and enjoy the glory years of your life free from chronic diseases.

With love and great health

Dr Lucy and Dr Mary XX

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

Improves metabolism
Develops mindset skills
Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!