Sugar, especially added sugar, has a tendency to cause health-related problems when consumed in excess. Cutting down on sugar is one of the best decisions you can take. Here are some points to consider.
Added sugars contains calories and no vital nutrients. Natural sugars, found in whole foods, have a low Glycemic Index and prevent blood sugar spiking. For added sugars, nutrition experts recommend limiting added sugar to 6 teaspoons per day for women and 9 teaspoons per day for men.
Where Is All That Harmful Sugar Hiding?
Eating processed sugar will derail your health and lead to an increase in body fat. Some of the common foods that contain hidden sugar include: Fruit Yogurt, Pasta Sauce, Agave Nectar, Dried Fruit, Granola Bars, Energy Drinks and BBQ sauce.
Although dark chocolate is a lower sugar option than low fat yogurt, or a 100 calorie milk chocolate bar, not all dark chocolate is made equal. Bitter chocolate is a much more healthier option than mere dark chocolate.
How To Cut Excess Sugar Successfully
Consume whole foods with lower sugar content instead of avoiding sugar completely as it’ll increase sensitivity to sugar. Be cautious about foods for hidden sugars like corn syrup and diet sodas.
Reduce your sugar intake slowly. Start your day with protein rich foods, avoid fat-free foods as they contain extra sugar. Consume fruits and vegetables in their original form. Prepare your own meals, read and compare labels and sleep well.
Lessen the consumption of any form of sugar, flour products, which cause cravings, slower metabolism and lead to fat storage. Increase your protein intake and eat carbs with the exception of sweet potatoes, winter squash, beets, grains and beans.
Consume veggies like beets & bell peppers. When you crave for sugar, distract yourself or fill up on healthy food. Read labels of processed foods to avoid hidden sugar. Include cinnamon and coconut to your diet as they balance blood sugar levels.
Protein deficiency could be blamed for sugar cravings. Protein halts the neuronal reward system – brain chemicals that motivate us to eat more food, even when we’re not hungry. A protein-rich diet could curb sugar cravings.
Healthy Alternatives To Sugar
Since sugar mostly enters our system in excess, try adding some ginger or cinnamon to your coffee. They give coffee a rich flavor, anti-inflammatory properties and work well to fend of cold and flu. Cinnamon also helps your body control sugar intake.
This smoothie is high on fiber and low on fat and sugar. Boost metabolism, energize your workouts and keep artificially flavors away with this health recipe.
Coconut is nearly sugar-free by nature. Coconut oil is made up of medium-chain fatty acids which are sent by the body straight to your liver to use as energy and does not produce an insulin spike like sugar.
Peppermint oil may stop sugar cravings and create satiety (feelings of fullness). It also makes people feel stronger. It supports healthy digestion, promotes healthy intestinal function and gastrointestinal system comfort.
Don’t Replace Your Sugar With Something Worse
Artificial sweeteners in diet soda trigger leptin and stimulate receptors in the tongue and brain, thereby increasing sweet cravings. Artificial sweeteners are 600 times sweeter than sugar and also reduces the sugar satiety level.
Once You Quit Sugar, You Will Start Feeling Healthier
Quitting sugar leads to better energy levels, helps attain a stable weight, aids in better bowel movement and leads to healthy looking skin.