Manage Your Carb Intake
Your carb intake strongly influences your blood sugar levels .
Your body breaks carbs down into sugars, mainly glucose. Then, insulin helps your body use and store it for energy.
When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.
Thats why the American Diabetes Association recommends that people with diabetes manage their carb intake by counting carbs and being aware of how many they need .
Some studies find that this can help you plan your meals appropriately, further improving blood sugar management (
Foods that are high in fiber include:
- vegetables
- legumes
- whole grains
The recommended daily intake of fiber is about 25 grams for women and 35 grams for men. Thats about 14 grams for every 1,000 calories .
Summary
Eating plenty of fiber can aid blood sugar management. Soluble dietary fiber appears to be more effective than insoluble fiber for this purpose.
Make It A Family Practice
Too much sugar isnt good for humans, no matter what age. We all know that it affects children by making them hyper-active. Families that eat scheduled, intentional, unprocessed, fresh foods will see everyone benefit. From sleep to mood, too much sugar can be a trigger for what is making us feel sick and tired. Parents who promote healthy eating as a family, benefit from controlling how our bodies are fueled. Children who learn to eat healthy, low sugar meals take those good habits into adulthood. Everyone benefits when we remove sugar from our diet!
Is A Sugar Detox Permanent
A sugar detox is intended to clear your system of unhealthy sugars so that your body can start to function at its best.
Some people are able to incorporate small amounts of sugar back into their diet without going overboard. Others have a more difficult time doing so. Really, whether or not a sugar detox is permanent can be determined by your dependence on it. Some people are able to regulate their sugar consumption to include fruits and sweets, but others arent able to control their cravings when sugar is introduced back into their diet.
Regardless, the less sugar, the better.
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Sweet On The Sweet Stuff
You drink a flavored latte. One moment youre wired the next, youre making a beeline to the couch. What gives? Youve just downed too much sugar. Your body goes on a physical and emotional roller coaster after having too much of the sweet stuff. The minute you put a sweet in your mouth, you get a surge of dopamine, a feel-good hormone with addictive properties, says Amanda Bontempo, RD, a nutritionist at NYU Langones Laura and Isaac Perlmutter Cancer Center. But the high doesnt last.
Try These Easy Food Swaps
Going on a sugar detox can be mind-wrecking, especially for those with a sweet tooth. Luckily, there are plenty of delicious, healthy alternatives available. Try these easy food swaps for cutting out sugar:
- Substitute stevia, unsweetened apple sauce or fruit purees for refined sugar.
- Swap soft drinks for unsweetened iced tea, fruit-infused water or lemon water.
- Use natural flavors, such as mint, nutmeg, cinnamon or vanilla, instead of sugar.
- Replace breakfast cereals and granola with whole grains.
- Mix plain, natural yogurt with berries, banana slices and other fruits rather than purchasing flavored yogurt.
- Add flavored protein powder to baked goods for extra sweetness and skip the sugar.
- Satisfy your sugar cravings with a few pieces of extra dark chocolate instead of milk chocolate.
- Make your own energy bars using dried fruit, oats, peanut butter, raw cocoa, nuts and other whole foods.
- Choose homemade trail mixes over commercial varieties.
Craving hot chocolate? Make your own version at home using raw cocoa, stevia and water, almond milk, coconut milk or soy milk.
Read more:The Ultimate Guide to Natural Sweeteners
If you’re in the mood for a frappe, mix instant coffee, stevia, peanut butter, unsweetened almond milk and ice cubes in a blender. This thick, foamy beverage tastes just like the real thing, but without the sugar and extra calories.
As you see, cutting out sugar isn’t impossible. Sure, you’ll spend a little more time in the kitchen, but it’s worth the effort.
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Week : Expect Less Energy And ‘withdrawal’
Okay, let’s get the bad news out of the way first: Dr. Smith warns that you should brace yourself for withdrawal symptoms during the first three to five days of reducing sugar. The first thing people notice is they typically get headaches, similar to caffeine withdrawal, he says. They also report having decreased energy levels and mental acuity, as well as gastrointestinal distress.You’ve
Its not totally clear why this happens from a biochemical standpoint, but research shows that giving up sugar creates a similar reaction in the body as ditching drugs. Dopamine levels fall, while acetylcholine, a neurotransmitter that regulates pain perception, risesand this chemical combination is said to be linked to withdrawal symptoms.
Science aside, its important to remember this phase is only temporary. Dr. Smith says, Not everyone experiences it, and if you do, you have to believe that its going to get better.”
If it all becomes too much to bear, he recommends eating some fruit to take the edge offsome options are lower in sugar than others, so stock up on options that won’t give you a glycemic spike.
Omad: Beating The Sugar Addiction
I started my one meal a day regimen 10 years ago. I soon began to see that I was not a prisoner of my genes or my aging. Without knowing it, I suffered from carbohydrate and sugar addictions. During these years, I continued to eat pasta, bread, rice or potatoes regularly. However, OMAD allowed me to become less and less dependent on them for energy. I soon became more adapted to my lipid metabolism. I had beaten the sugar addiction, and I didnt even know it.
You see, with OMAD, you only have 1 spike of insulin the whole day. When one suffers from sugar addiction, one does not seem to find the energy for exercise. We dont seem to be ever satisfied with the energy that comes from our carbohydrate-rich meals. So we dont exercise. Wed rather spend our time near our pantries, always checking out for something to put in our bellies.
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Eat Mindfully On A Sugar Cleanse
Incorporating mindfulness into your meals is a way to make more attentive choices around your meals in general. Research on mindful eating has found that it promotes not only more enjoyment around food but more appropriate portioning of food. Practice eating mindfully during your sugar cleanse by eating slowly, chewing your food thoroughly, and in an environment free of distractions like electronic devices. This allows for more heightened awareness around mealtimes, hunger cues, and more complete satiation.
What Is High Blood Sugar
High blood sugar occurs for a few different reasons.
Cause one is from eating a meal thats high in carbohydrates. Sugar is a simple carb, which means the body is able to digest it quickly. This causes your blood sugar to spike.
Cause two is stress. When you feel stressed, your body releases glucose that your liver has been storing. If youre constantly feeling stressed, your body will constantly be releasing glucose and raising your blood sugar.
Cause three is your sleep schedule. Cortisol, a hormone that signals your liver to release glucose into your bloodstream, is activated in the morning, when you wake up. In other words, your morning ritual may be accompanied by a shot of glucose. And getting enough sleep is essential.
When your blood sugar is high, your pancreas releases a hormone called insulin to lower it.
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Step : Snack Low Gi Food
Once you get rid of a certain amount of sugar its time to do something to prevent the sugar crash. Because your body is quickly trying to decrease glucose levels in the blood, it usually drops them too low. And you want your sugar level to slowly go down. You can prevent sugar crash easily by eating some low GI food. Take one serving of whichever low GI food you prefer and slowly snack it.
Low GI food you can eat to prevent sugar crash:
- green vegetables
Benefits Of A Sugar Detox
- Improve oral health by reducing cavities, tooth discoloration, and bad breath
Additionally, your sweet tooth could be impacting your heart: A 2014 study found people who consumed between 17% to 21% of their total daily calories from added sugar had a 38% greater risk of dying from heart disease than people who ate less added sugar about 8% of their total calories.
Important: Nutritionists say many people can benefit from embarking on a sugar detox, but if you have a history of eating disorders or an “all or nothing” mentality when it comes to food, a sugar detox might not be right for you.
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Eat Lots Of Leafy Greens Protein And Healthy Fats
Kale, collard greens, and spinach are your best friends right now. They will help alkalize the body and give you a high dose of nutrients like Vitamins K, C, and A, which are stored in the liver, one of the bodys major detox organs. Theyre also chock full of fiber, necessary to keep you full when youre cutting carbs and flushing sugar out of your system.
Of course, those antioxidant-packed greens are important, but youll also need to up your protein and healthy fat consumption . Since youre eating fewer carbs when you remove sugar from your body, youll need those other key macronutrients to fill you up. Out of all the macros, protein keeps you satiated for the longest, and then healthy fats like omega-3s help slow digestion, making sure you feel fuller for longer.
The Benefits Of Sugar Detoxification
Clearer Thinking
If youve dealt with fatigue or adrenal issues, youll know that brain fog is a real thing and it sucks. By the end of the detox, my brain fog had cleared up a lot. Not totally, but gave me the motivation to do another detox.
More Energy
Energy has always been such a struggle for me, and was a big motivator for me to do this detox. The first few days, I felt more tired, sluggish, drowsy, but as the week went on, I felt more energetic and more clear-headed. The final day, I felt AMAZING! We were out an about all day and I never got that energy slump I normally would.
Better Sleep
I was skeptical on this because the first part of the week, I didnt notice much better sleep, but as the week went on, it definitely improved.
Less Cravings
If you crave sweets, youll notice this one big time. Your cravings just about disappear, its crazy! When you eat something that is sweet, it will taste so much sweeter and honestly, you might not like it anymore.
Lose Weight
This wasnt something I was hoping for personally, but I know that a lot of people experience weight loss when they give up sugar. I dont think that I was eating enough before to have made a big difference in my weight. But, a friend of mine gave up soda for Lent one year in high school and lost 15 lbs. from doing that alone.
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Drink Water And Stay Hydrated
Drinking enough water could help you keep your blood sugar levels within healthy ranges.
In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine.
One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels (
34 ).
You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor.
Keeping track allows you to determine whether you need to adjust your meals or medications. It also helps you learn how your body reacts to certain foods .
Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs for example, before and after exercise or before and 2 hours after a meal.
This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful.
Summary
Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels.
Quality Healthy Fats And Proteins
Eat foods like: Grass-fed meat, wild-caught salmon, pasture-raised eggs and coconut oil.
These will fill you up and decrease cravings. High-protein, high-fat foods nourish your body and give it what it needs to get back on track after a sugary detour. Focus on eating as normally as possible, and listen to your body to figure out the best combination for you.
Pro tip: For sustained energy and brain power, add a quality fat like Bulletproof Brain Octane C8 MCT Oil to coffee and smoothies.
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Sugar Detox Withdrawal Symptoms
Numerous studies have found that added sugars can produce changes in neurochemistry and behavior similar to those of other addictive drugs. When initially cutting out sugar after long-term use, one may experience withdrawal symptoms. Sugar detox symptoms should resolve within a few days, but may include:
- Headaches
- Nausea
Choose Fruits Over Desserts
Most desserts like ice-cream, cake, or cookies are filled with crazy amounts of sugar. It causes a blood spike, one reason you feel tired, hungry, and craving more sugar. Choose healthier alternatives like easy to pack apples and mandarin oranges.
Fruits not only bring down your sugar cravings but also increase the fiber, vitamins, minerals, and antioxidants in your diet. Berries such as raspberries, blackberries, strawberries, pears, and plums are the lowest in natural sugar.
But if you are craving a sweet dessert, you can binge on a few chunks of dark chocolate. It has high cocoa content that makes it relatively less sugary yet tasty. You can also enhance foods with spices like cinnamon, nutmeg, ginger, or lemongrass instead of sugar.
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How To Cleanse The Body Of Sugar
Cutting out sugar isn’t easy, considering that 74 percent of packaged foods contain sucrose, dextrose, glucose and other added sugars. This popular ingredient is fueling the global obesity epidemic.
Video of the Day
High sugar consumption has been linked to metabolic disorders, cardiovascular problems, inflammatory conditions and everything in between. Given these risks, it makes sense to limit or remove sugar from your diet and seek healthier substitutes.
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How To Break The Sugar Habit
Our sugar-laden diet is literally killing us. That’s the conclusion of a study reported at the annual meeting of the American Heart Association in March 2013. The study authors attributed 180,000 annual deaths worldwide25,000 in the United States aloneto sugary beverages. Sodas and fruit drinks aren’t our only sources of sugar. The average American eats between 22 and 30 teaspoons of added sugar each day, according to the AHA.
“The harmful effects of sugar are primarily due to the weight gain from added sugar in the foods we eat and sugar-sweetened beverages,” says Dr. Michelle Hauser, certified chef and nutrition educator and clinical fellow in medicine at Harvard Medical School. “Most of the deaths are related to heart disease, cancer, and diabetes.”
How much sugar do we actually need? According to AHA guidelines, women shouldn’t get more than 100 of our daily calories from added sugar. In reality, “you don’t need any added sugar,” Dr. Hauser says.
Easy Ways To Lower Blood Sugar Levels Naturally
High blood sugar, also known as hyperglycemia, is associated with diabetes and prediabetes. Prediabetes is when your blood sugar is high, but not high enough to be classified as diabetes.
Your body usually manages your blood sugar levels by producing insulin, a hormone that allows your cells to use the circulating sugar in your blood. As such, insulin is the most important regulator of blood sugar levels .
However, multiple factors can impair blood sugar management and lead to hyperglycemia.
Internal causes for high blood sugar include when your liver produces too much glucose, your body makes too little insulin, or your body cant effectively use insulin. The latter is known as insulin resistance (
2 ).
The Centers for Disease Control and Prevention reports that 13% of U.S. adults live with diabetes and that another 34.5% have prediabetes. This means that close to 50% of all U.S. adults have diabetes or prediabetes .
Blood sugar management is especially important for people with diabetes, as chronically high blood sugar levels can lead to limb and life threatening complications (
Increased insulin sensitivity means your cells can more effectively use the available sugar in your bloodstream.
Exercise also helps your muscles use blood sugar for energy and muscle contraction .
Whats more, researchers recommend doing so-called exercise snacks to lower blood sugar and prevent the damage that sitting all day can do .
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