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Sugar has long been tied to weight gain, depression, and increased risk of a plethora of diseases, and every health professional in the world would suggest reducing your intake. But it's not as easy as it sounds, and there are various sugary and deceptive "healthy" foods designed to keep you hooked.
While it might sound near impossible to completely cut out sugar for the rest of your life, just cutting it out temporarily can do wonders to kick harmful habits and to help you form a healthier relationship with sweets in the long run. But many lose hope after trying the celebrity-recommended challenges, relapsing again and again. The key, however, is in the strategy. Click through to see effective tips on how to make a positive change in your diet.
It is widely known that sugar causes a spike in glucose levels and is quickly and easily absorbed into our system, leaving us feeling hungry and reaching for more.
You're not alone! The good thing is that it reportedly only takes about two weeks off sugar for the cravings to subside.
While no-sugar challenges have been made popular by celebrities (J.Lo, we’re looking at you...), you’ll be putting too much stress on your brain and body, which will slow your metabolism and put those cravings into overdrive.
Try to narrow your way down to getting just 10% of your daily calories from added sugar. When you get started, your sugar intake shouldn't exceed 37 grams, or nine teaspoons, daily.
When you think about downing nine teaspoons of sugar you might think that couldn’t possibly be you, but in one can of Coke there is already 39 grams of sugar.
Most people relapse in the third or fourth week if their strategy has not been sustainable enough. Once you hit four weeks, try to lower your intake even more. The American Heart Association, for example, advises capping added sugar at six teaspoons (25 grams) a day.
"Out of sight, out of mind" might work later on when the cravings subside, but for now the basic rule is: if it’s not there, you can’t eat it. Go through the fridge, freezer, and cupboards, and toss anything that has refined sugars.
Breakfast is usually the hardest because typical breakfast foods like pancakes, cereals, waffles, muffins, jams, etc. are laden with sugar, and once you crash from the sugar spike, you’ll want more throughout the day. Go for things like eggs, avocado, Greek yogurt, and oatmeal.
Sucrose, glucose, fructose, maltose, fruit juice, molasses, hydrolysed starch, rice syrup, invert sugar, corn syrup, honey—these are hiding even in things like pasta sauces, granolas, and salad dressings.
Natural sugars are the best option to satisfy your sweet tooth. According to SELF, our bodies absorb sugar in different ways according to the nutrients that accompany it. Sugar found in fruit comes with fiber, which aids slower digestion and helps prevent your blood sugar levels from spiking.
Natural fruit juice is fine, but many store-bought options are loaded with added sugars.
Sugar sweetened beverages like soda are obvious offenders, but pay attention to your coffee and tea beverages as well, with sugar or sugary flavorings in them.
It's easy to see how sugar-free versions of popular sodas can be attractive, with virtually no calories, but these are full of unhealthy ingredients, including the artificial sweetener aspartame.
Cutting out dairy is also extremely beneficial for many people in combination with cutting out sugar, but be careful when buying oat, soy, or nut milks, as they usually come sweetened unless otherwise indicated.
Try using Stevia, or flavor-additions like cinnamon or vanilla extract.
When you go grocery shopping, don’t walk down the aisles where all your old vices are. Even the sight of sugar sets off an alarm in the reward center of your brain, so don’t give it the opportunity.
It may sound strange, but telling yourself “no” is much less effective than focusing on the things you should say “yes” to.
Focusing on filling up on the right foods, specifically protein and healthy fats, will prevent your blood sugar from dropping and thereby help curb the cravings.
Watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chilli dishes, as well as salads with certain dressings.
Sauces such as ketchup, barbecue sauce, and sweet chili sauce have a shocking sugar content. Instead, go for fresh herbs and spices, or sauces like mustard, pesto, vinegar, harissa paste, etc.
For example, if you usually crave chocolate-covered pretzels, get dark chocolate-covered almonds instead.
Peel ripe bananas and freeze them overnight. Then put them in a blender with a splash of milk, a spoon of nut butter, and blend until you see before your eyes a magical ice-cream consistency.
This is a basic way to ensure you’re eating whole foods that have not been processed or refined, and that are free of artificial ingredients and additives.
Look at your hydration drinks, protein bars, and protein powders—all of which are often loaded with added sugars.
The link between lack of sleep and obesity is well known, but lack of sleep has also been discovered to affect the decision-making lobe of your brain and stimulate the reward-seeking part, so sleep-deprived people tend to go for high-calorie, sweet, and salty foods.
Do you need dessert every day? Is it a reward or a habit? What is it in your desserts that you want, and can you replicate it with an alternative? Try eating an apple to curb the craving. If it’s a habit, replace it with something else, like an activity that brings you joy.
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HEALTH Food
Sugar has long been tied to weight gain, depression, and increased risk of a plethora of diseases, and every health professional in the world would suggest reducing your intake. But it's not as easy as it sounds, and there are various sugary and deceptive "healthy" foods designed to keep you hooked.
While it might sound near impossible to completely cut out sugar for the rest of your life, just cutting it out temporarily can do wonders to kick harmful habits and to help you form a healthier relationship with sweets in the long run. But many lose hope after trying the celebrity-recommended challenges, relapsing again and again. The key, however, is in the strategy. Click through to see effective tips on how to make a positive change in your diet.