Keep Stress Under Control
Anxiety, nervousness, frustration, depression and other negative emotional states often make us seek psychological comfort from foods, and from sweets, in particular. Try to determine the real causes of your sugar cravings and if they are of psychological nature, focus on controlling them, by helping yourself lead a healthier and more fulfilling emotional life.
Kicking The Convenience Habit
Simply put, we have developed a reliance on packaged foods because they save time and effort. But every time you tear into one of those packages, you’re likely to get a whole lot of sugar along with the convenience.
Can you learn to read nutrition facts and ingredient labels to avoid sugar? Absolutelyjust know that the U.S. Food and Drug Administration calculated that there are over 60 different names used for “sugar” on food labels, with covert monikers such as dextrose, barley malt, and sucrose, for starters.
The surest way to know that you’re cutting out sinister sugars is to eat whole foodsi.e., foods that aren’t processed and don’t come in a package. Yes, shopping, preparing, and cooking fresh food takes some doing. . But there’s no escaping the fact that cooking meals at home is healthier.
If you’re thinking about leveraging another hackordering takeoutthink again frequent consumption of restaurant-made meals has been strongly linked to early death. Besides, you don’t have to do it foreverthe less sugar you eat, the less you’ll crave it.
For more support, check out these 20 ways to end sugar cravings, according to nutritionists.
Swap Sugar For Something More Nourishing
When you are feeling hungry, instead of reaching for the muffin or chocolate bar, fill yourself with something more substantial that wont spike your blood sugar levels. Protein is the perfect pick as it slows the release of blood sugar in your body and keeps you feeling fuller for longer. It also helps to curb sugar cravings. My favourite are tuna, turkey breast, eggs and grilled salmon.If you are really feeling something sweet, reach for a piece of fruit instead, the natural sugars in fruit arent the same as refined ones. In saying this, I recommend that you stick to two servings of fruit a day. Once you start to cut back on sugar, your body wont crave it anymore and it will become easier to stay away from it.
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How To Eliminate Sugar From Your Diet In 21 Days
Experts agree that most folks are OD’ing on sugara disaster for our health and waistlines. Spend the next three weeks ditching the sweet stuff, rewiring your cravings, and feeling better every day.
Mounting research shows that going overboard on sugar can lead to high cholesterol and blood pressure and a greater risk of cancer, diabetes, and heart disease, not to mention excess weight gain. But theres a difference between added sugars and the kinds found naturally in whole foods, like fructose in fruit and lactose in dairy: Eating naturally occurring sugars is generally considered healthy because they contain nutrients with metabolic benefits, such as fiber and antioxidants. Added sugars have no such perks they are the type youll be eliminating during this challenge.
Week 1 to-do list:
Week 2 to-do list:
- Start slashing: Retrain your palate by making incremental changes. You can lower your taste for sweetness in two weeks, says Dr. Katz.
- Measure carefully: Scoop the sweetener you think you needthen put back half. Half a teaspoon goes a long way, says Sally Kuzemchak, RD.
- Mix it up: Combine no-sugar-added foods with the sweet versions .
- Drink only water: For a full week, down H20 instead of sodas and fruit juices.
Sugar Is A Marker For Highly
When you quit sugar you’re cutting out foods nutritionists have always said you shouldn’t eat.
No lollies, chocolate biscuits, cup cakes, fizzy drinks, caramel frappucinnos or Magnums means you’re removing “junk food” that is kilojoule -dense, of poor nutritional value, that comes in huge portions, is highly refined with added colours, flavours and preservatives.
What’s more it’s usually low in fibre and has a high GI . None of these foods is any loss in a healthy diet. You’re better off without them.
What these foods have in common is sugar. It’s there for sweetness and flavour. And sugar does functional jobs like balancing acidity, preserving by preventing bad bacteria from growing and creating nice browning during baking. Just ask any chef.
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Get Creative With Your Morning Breakfast Cereal
Are you someone who usually likes to grab a bowl of cereal in the morning?
If so, be wary that your cereal could be packed with refined sugar, as well as other unnatural flavourings and preservatives.
The great thing about making your own morning bowl of goodness is that you know exactly what goes into it and you can customise it all to your tastebuds.
Another thing to be aware of is that just because it looks healthy, sadly that doesnt mean it is. Many cereals such as granola are marketed as healthy but should only be consumed as a treat now and then unless you make your own!
Check out this BBC Good Food recipe for a refined sugar free granola.
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Find What Your Looking For
Avoid Sauces With Added Sugar
Sauces like ketchup, barbecue sauce, spaghetti sauce, and sweet chili sauce are commonplace in most kitchens. However, most people arent aware of their sugar content.
A 1-tablespoon serving of ketchup contains about 1 teaspoon of sugar. That means ketchup is a whopping 29% sugar more sugary than ice cream .
Look for condiments and sauces labeled no added sugar to cut back on the hidden sugars in these products.
Other options for seasoning your food that are naturally low in added sugars include herbs and spices, chili, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice.
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Painless Ways To Cut Sugar Out Of Your Diet
Its no surprise that refined white sugar is pretty bad for your health. But how do you cut sugar out of your diet for good?
Those who have been Paleo for a while know how great they feel when they limit sugar, and everyone knows that its a big no-no for diabetics. But what about for everyone else? Should they try to cut sugar out completely, or just limit their intake? Is sugar really that bad?
Sugar comes in numerous forms, and its almost impossible to avoid if you eat any type of processed or already-prepared foods. So whats one to do? Are some sugars worse than others? And how do you avoid it?
In need of a sugar detox?
Rid Your Pantry Of Refined Sugar And Dont Buy Sweets
- Clean out your fridge, kitchen and pantry and get rid of products that contain refined sugar.
- Stop buying sweets and foods that contain even tiny amounts of sugar. Say no to candies, sodas and sweet diary products.If you really cant resist, then choose only one small sweet per day. Opt for dark chocolate!
- Learn to make your own BBQ sauces, seasonings and dressings without sugar, or flavor them with small amounts of unrefined sugars or natural sweeteners.
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Clean Eating : Clean Out Your Pantry And Fridge
If youre anything like me you need to remove temptation otherwise youll eat it. There is only one remedy for this. Dont keep anything in your house that a) is sugar, b) is loaded with sugar, c) is a convenience or snack food or d) emergency treats but isnt that covered by b?
It will be tough, but it is necessary. You need to detox your pantry and your fridge and remove all the sugary stuff, including sweets, sodas, chocolates, cookies, sugar laden breakfast cereals, even all your bottled sauces because they too contain a ridiculous amount of sugar. Ok, you can keep one, but only one if you must.
Things that can stay include: milk, cheese, yoghurt, meat, fruits and veges, peanut butter, oils, nuts, oats, rice, noodles, lentils and other canned bean items.
If throwing it out gives you pangs of guilt, give your stuff to a neighbour or the little old lady who lives down the street.
Simple Ways To Stop Eating Lots Of Sugar
Eating too much sugar may be devastating for your health.
Added sugar, which is the sugar found in sodas, sweets, and other processed foods, has been shown to contribute to obesity, type 2 diabetes, heart disease, cancer, and tooth decay .
Research suggests that most Americans eat anywhere from 5592 grams of added sugar daily, which is equivalent to 1322 teaspoons of table sugar each day representing about 1216% of daily calorie intake .
This is significantly more than the Dietary Guidelines for Americans recommendation of getting less than 10% of your daily calories from added sugars .
The World Health Organization goes a step further, recommending less than 5% of calories from added sugar for optimal health .
However, it can be challenging to slash added sugars from your diet. This article lists 13 simple ways to stop eating so much sugar.
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Start Reading Nutrition Labels On Things You Are Buying
These days its far too easy to rely upon snazzy advertising slogans and cool graphics that tell us this product is low sugar, that product is sugar free, something else is low gi, low carb, reduced sugar, healthy, hi fiber, gluten free, blah , blah blah…. the list could go on and on.
The reality is the competition for your dollar has never been greater and sometimes all the marketing that is splashed across the products we buy everyday is just plain confusing.
Where does this leave you, and me. The customers of these products?
It leaves us with only one option. To start reading the labels and to understand what is in the things we are buying and to make a decision for ourselves.
Do we put it in our shopping cart, or do we put it back on the shelf? Let us be the judge of whether something is good enough to take home, to share with the people who are important to us.
Next time you go grocery shopping, I challenge you to look at the label of the food item you are picking up. If sugar is listed as the first, second or third ingredient, then, sugar is a large component of that product. Dont see sugar listed? Perhaps it is there in disguise.
Check out my post on Smart Food Swaps to help you identify where you can get some quick wins with cutting back on sugar
You’ll Feel More Energetic
If your morning diet is dependent on bagels and pancakes, and you find yourself reaching for one too many cups of joe, it’s definitely time to rethink your eating habits. Cutting out these culprits laced with added sugar and replacing them with slow-digesting protein- and healthy fat-rich snackssuch as these best foods for energycan help balance your energy levels throughout the day.
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Phase : Reduce Hidden Sugars
Time: 1 to 2 weeks
Why: Dressings, sauces, and condiments may seem to merely add some flavor to your food, but they often add sugars that can work against you. A small amount of some condiments can add whole grams of sugar to your meal. Furthermore, we usually dont use only one packet of sweet-and-sour sauce or ketchup instead, we douse our food in these sugar-rich add-ons. Consequently, you might think that youre doing all you can to reduce the amount of sugars youre consuming, but that might not be the case if you continue to eat foods with hidden sugars.
Note that there are many foods that appear to be diet foods that actually might be bad to eat for your new eating plan. Many foods labeled as diet, low-fat, or no-fat replace the fat content with more carbohydrates. We tend to see low-fat and think this is a healthy option, but if low-fat is a synonym for high-sugar, then it is clearly a no-no.
There are also products on the market now that are labeled sugar-free, which appeal to people who are either diabetic or trying to restrict their sugar intake. Proceed cautiously with these products as well. While these products may indeed be sugar-free, they may still contain a lot of fast-metabolizing carbohydrates.
How To Reduce Your Sugar Intake
So, what can you do to ensure that you’re not getting too much sugar? The experts outlined some tips below.
1. Swap table sugar for alternatives: Vanessa Clermont, RD, an Integrative Nutrition Health Coach recommends trying other substitutes that contain additional vitamins and minerals .
2. Cut down on soda and sugar-sweetened beverages:“For the amount of calories your body gets from sugary drinks, it doesn’t feel as full as it would if those calories were from food,” explains Ralutz. “This confusion of hunger and satiety signals can lead to overeating. Opt for herbal teas or sparkling water with fruit in it.”
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3. Take note of your intake: Rissetto recommends gradually reducing sugar intake by first observing how much sugar you are currently consuming. Then you can work on gradually decreasing your intake daily or weekly.
Clermont adds that the higher sugar is on the ingredient list, the more sugar that food item has.
6. Eat whole foods:“These foods are in their purest form and unrefined. Such foods include fruit, vegetables, whole grains, and legumes,” Clermont says.
8. Don’t feel too guilty:“When you do consume sugar, avoid eating it while feeling guilt, shame, or like you have to sneak it,” Ralutz says. “These feelings can be strong enough to boost your stress hormone while you’re eating, which can slow down digestion, potentially leading to abdominal discomfort like gas and bloating.”
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Reduce Sugar Slowly And Gradually
Dont go cold turkey. You could experience withdrawal symptoms and end up having serious sweet relapses. Reduce refined sugar intake gradually.
- Start by slowly decreasing the amount of sugar you add to your foods and beverages. At the beginning, eliminate only 1/5 or 1/8 of the total amount of sugar you use. Reduce amounts gradually, until you have completely excluded sugar from your diet.
- Allow yourself a small sweet once in a while. It wont mass up your diet and it will considerably satisfy your sugar cravings.
How To Measure Added Sugars
Sugars are listed under the Total Carbohydrates heading on nutrition labels. Until recently, you might have had to guess if those were added sugars. But the FDA now requires labels to list exactly how much of that sugar is added. Some smaller companies have until 2021 to comply. Total calorie count is also important to good health. Too many calories are bad for you whether from sugar or anywhere else.
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Get Ready For Younger
The sugar in your diet affects the amount of sugar in your bloodstreamand studies suggest that high blood sugar levels set up a molecular domino effect called glycation. Say what? That’s just a fancy term for a process that can hinder the repair of your skin’s collagen, the protein that keeps it looking plump. A diet full of treats can also lead to reduced elasticity and premature wrinkles. Thankfully, research suggests that slashing your sugar intake can help lessen sagging and other visible signs of aging.
Limit Items With High Sugar Content In The House
If you keep high sugar foods in the house, you may be more likely to eat them. It takes a lot of willpower to stop yourself if you only have to go as far as the pantry or fridge to get a sugar hit.
However, if you live with others it can be hard to keep certain foods out of the house so you may want to have a plan in place for when sugar cravings strike. Studies have shown that distractions, such as doing puzzles, can be very effective at reducing cravings .
If that doesnt work, then try to keep some healthy low sugar snacks in the house to munch on instead.
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Check For Sugar In Canned Foods
Canned foods can be a useful and inexpensive addition to your diet, but they can also contain a lot of added sugar.
Fruits and vegetables contain naturally occurring sugars. However, these arent usually an issue since they dont affect your blood sugar the same way added sugar does.
Avoid canned foods that are packed in syrup or have sugar on the ingredient list. Fruit is sweet enough, so go for versions labeled packed in water or no added sugar.
If you buy canned fruits or vegetables that do have added sugar, you can remove some of it by rinsing them in water before you eat them.
The Case Against Sugar
Here’s the short Cliff Notes version: Sugar’s been implicated in everything from chronic, life-threatening health issuessuch as diabetes and heart diseaseto skin problems and good old stealthy weight gain.
Health experts like Frank Lipman, MD, have gone so far as to call sugar the devil, and the U.S. Food and Drug Administration has recently required brands to better highlight the sugar content on food labels in a bigger way.
Thats because when you eat sugar, your blood glucose levels spike, which results in a burst of energyfollowed by a quick crash, Susan Blum, MD, explains. You can run your blood sugar up and down all day, she explains, because when you crash, you go looking for more sugar to pull yourself back up. Should you try and feed your fatigue with more sugarwhich you may have noticed does not workthe vicious cycle makes you feel run down and cranky.
Plus, sugar is extremely inflammatory in the body, warn both physicians. It triggers the immune system, Dr. Blum adds. And chronic inflammation is believed to be the basis of pretty much all disease, which is why sugar’s become such a problem child of ingredients.
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