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The average American consumes 17 teaspoons of sugar a day, but the Dietary Guidelines for Americans 2020–2025 recommends that Americans keep their intake of added sugars to less than 12 teaspoons. Eating too much sugar is associated with many of the leading causes of death in the U.S., including heart disease, certain cancers, and type 2 diabetes, among others. But the key phrase here is "too much." Sugar can be a part of a healthy, balanced diet—after all, our brain's primary source of fuel is glucose. The health issues arise only when you eat more sugar than you need.

一个普通的美国人每天要摄入17汤匙的糖。但是，根据美国人2020-2025膳食指南，美国人每日添加糖的摄入量最好少于12汤匙。在美国，摄入过多的糖与导致死亡的主要疾病有关，比如心脏病、癌症、二型糖尿病等。但是，这里的重点是“过量”。糖是健康平衡饮食的一部分-我们大脑的主要能量来源就是葡萄糖。而只有当你摄入超过身体需要的糖时，才会出现健康问题。

While it would be incredibly hard to eliminate all sugar from your diet since all foods with carbs end up getting broken down into sugar by the body to use as energy, it's smart to focus on reducing your intake of added sugars. Remember, added sugars are those not naturally found in whole foods, such as fruits and vegetables.

将饮食中的糖都去除是异常困难的，因为所有含有碳水的食物最终都会被身体分解为糖并作为身体的能量，那么把重点放在减少摄入额外的糖是一个聪明的选择。记住，额外的糖是指那些并非天然存在于完整食物，比如水果和蔬菜中的糖。

"If you consume a high-sugar diet, I would recommend reducing sugar intake gradually rather than eliminating it suddenly to avoid the desire just to stop because withdrawal symptoms are unpleasant," says Danielle Crumble Smith, RDN, LDN.

“如果你平时属于高糖饮食，那么我会建议您逐渐减少糖的摄入量，而不是一下子就不吃糖，因为突然戒糖的话，会产生一些不舒服的症状，”Danielle Crumble Smith，注册营养师兼持证营养师表示。

Some of the initial symptoms of sugar withdrawal include:

戒糖后会出现以下初期症状：

· Headaches

· 头痛

· Cravings

· 对食物上瘾

· Mood changes

· 情绪波动

· Fatigue

· 疲惫

· Dizziness

· 眩晕

· Poor concentration

· 注意力不集中

"Ensuring a balanced diet (with adequate protein, healthy fats, and fiber) as well as staying well-hydrated and exercising regularly can help stabilize blood sugar levels and reduce [sugar] withdrawal symptoms," Smith says.

“确保平衡饮食（适量蛋白质、健康油脂和纤维）以及补水和规律锻炼都有助于稳定血糖水平并减少戒糖后的症状，”Smith表示。

Once you get over that hump, here's what can happen to your body when you cut out sugar.

一旦你跨过这道坎，身体会在戒糖后发生以下变化。

get over that hump：越过门槛、闯过难关

Your Blood Sugar and Metabolic Health Will Improve

血糖和新陈代谢会有所改善

Your Mood May Get Worse Before It Gets Better

心情可能先会变差，然后会变好

You'll Lower Your Risk of Heart Disease

心脏病风险下降

You Might Lose Weight

体重减轻

You'll Decrease Your Inflammation Levels

炎症水平下降

You'll Energy Will Take a Hit… At First

一开始会精力不足

Your Skin May Look Brighter

肤色可能有所改善

Your Gut Health and Immunity Might Improve

肠胃和免疫力有所改善

You Might Sleep Better

睡眠更好了

You'll Enjoy Better Oral Health

口腔健康有所改善

来源：Eat this

编辑：译锐翻译