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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. 一個普通的美國人每天要攝入17湯匙的糖。但是，根據美國人2020-2025膳食指南，美國人每日添加糖的攝入量最好少于12湯匙。在美國，攝入過多的糖與導致死亡的主要疾病有關，比如心臟病、癌癥、二型糖尿病等。但是，這里的重點是“過量”。糖是健康平衡飲食的一部分-我們大腦的主要能量來源就是葡萄糖。而只有當你攝入超過身體需要的糖時，才會出現健康問題。 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. 將飲食中的糖都去除是異常困難的，因為所有含有碳水的食物最終都會被身體分解為糖并作為身體的能量，那么把重點放在減少攝入額外的糖是一個聰明的選擇。記住，額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. “如果你平時屬于高糖飲食，那么我會建議您逐漸減少糖的攝入量，而不是一下子就不吃糖，因為突然戒糖的話，會產生一些不舒服的癥狀，”Danielle Crumble Smith，注冊營養師兼持證營養師表示。 Some of the initial symptoms of sugar withdrawal include: 戒糖后會出現以下初期癥狀： · Headaches · 頭痛 · Cravings · 對食物上癮 · Mood changes · 情緒波動 · Fatigue · 疲憊 · Dizziness · 眩暈 · 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. “確保平衡飲食（適量蛋白質、健康油脂和纖維）以及補水和規律鍛煉都有助于穩定血糖水平并減少戒糖后的癥狀，”Smith表示。 Once you get over that hump, here's what can happen to your body when you cut out sugar. 一旦你跨過這道坎，身體會在戒糖后發生以下變化。 get over that hump：越過門檻、闖過難關 Your Blood Sugar and Metabolic Health Will Improve 血糖和新陳代謝會有所改善 Your Mood May Get Worse Before It Gets Better 心情可能先會變差，然后會變好 You'll Lower Your Risk of Heart Disease 心臟病風險下降 You Might Lose Weight 體重減輕 You'll Decrease Your Inflammation Levels 炎癥水平下降 You'll Energy Will Take a Hit… At First 一開始會精力不足 Your Skin May Look Brighter 膚色可能有所改善 Your Gut Health and Immunity Might Improve 腸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 來源：Eat this 編輯：譯銳翻譯