Sugar may be found everywhere. Sweet things are all around us, from break-room doughnuts to healthy-looking packaged snacks, and it's all too simple to overindulge. Sugar, on the other hand, might be destroying your health whether you are aware of it or not. Sugar may have a role in the development of a variety of illnesses, and some scientists believe that any quantity of sugar is harmful to human health.
Generally speaking, sugar is related to weight gain, but the consequences don't end there. If your daily sugar intake is consistent with your caloric requirements, a high-sugar diet puts you at greater risk for heart disease, type 2 diabetes, arthritis, and Alzheimer's disease, among other conditions. The likelihood of having mental health disorders such as sadness and anxiety also rises.
Here are eight things you can do right now to kick your sugar addiction.
Are you prepared to begin? Whether you're quitting sugar completely or cutting it down gradually, these recommendations will assist you in making the transition to a healthy way of life.
Jump to:
- 1. Maintain an optimistic frame of mind
- 2. Read the nutrition labels on the foods you eat
- 3. Keep an eye on your intake of simple carbohydrates
- 4. Consume a sufficient amount of protein and healthy fats
- 5. Maintain proper hydration
- 6. Make an effort to use a healthy sweetener
- 7. Make a change to your morning cup of coffee
- 8. Consume meals that are high in probiotics
1. Maintain an optimistic frame of mind
Unless you have a strong belief that giving up sugar would make you unhappy, it is unlikely that you will follow through on your pledge to do so. Instead, start with a good mindset from the beginning of the process.
Keep your thoughts focused on all of the benefits of quitting sugar: you will have more energy, your mind will be more clear, and you will no longer have to cope with sweet cravings. You won't have to be concerned about any of the potentially dangerous health consequences of sugar consumption.
2. Read the nutrition labels on the foods you eat
Sugar may be found in some unexpected locations. Jarred sauces, frozen meals, condiments, and canned soups are just a few of the things that are astonishingly high in sugar, even if they don't have a sweet flavour to them.
Preparing meals at home using whole, unprocessed items such as vegetables and lean meats is the most effective method of avoiding hidden sugar. If you are unable to avoid consuming packaged foods on occasion, be sure to read the labels first to ensure that you are not eating any of the worst offenders.
3. Keep an eye on your intake of simple carbohydrates
Refined carbohydrates, like white bread and pasta, can spike your blood sugar and cause cravings, just like sugar. Two excellent rules of thumb are to stay away from highly processed meals and to substitute refined grains for their whole-grain equivalents whenever possible.
For example, brown rice should be substituted for white rice, and white bread and pasta should be replaced with whole-wheat alternatives. Due to the fact that whole grains take longer to digest than refined grains, they do not produce as dramatic blood sugar changes as processed grains do. While you may ultimately decide to eliminate all grains from your diet, whole grains might be a wonderful place to start if you want to make a gradual adjustment.
4. Consume a sufficient amount of protein and healthy fats
Cravings are nearly usually present while one is detoxing from sugar. Filling up on protein and heart-healthy fats, on the other hand, can help you to keep your hunger pains away. Their steady release of energy will help to maintain a healthy blood sugar level, keep you feeling full for hours, and prevent you from feeling hungry. Lean meats, nuts, eggs, avocados, and fatty fish are all excellent options.
5. Maintain proper hydration
Even if you don't feel like it, be sure to drink enough water throughout the day. Maintaining proper hydration reduces the likelihood of experiencing withdrawal headaches and may assist in suppressing cravings. For those who dislike plain water, herbal tea or seltzer with a touch of lemon are excellent alternatives.
6. Make an effort to use a healthy sweetener
Do your cravings seem to be getting out of hand? Instead, look for a more nutritious method to satisfy your sweet needs. Sweeteners like stevia and monk fruit extract are both calorie-free natural sweeteners that have no effect on your blood sugar levels. A pinch of either may be added to your morning tea or coffee for a quick boost of energy.
7. Make a change to your morning cup of coffee
Speaking of coffee, there are a variety of natural methods to enhance the flavour of your morning cup of joe in addition to adding sugar. Herbs and spices may be used to enhance the flavour of your coffee without dominating the taste of the coffee itself.
Here are a few suggestions:
- For a spicy, sweet flavour, mix some cinnamon powder into your coffee grounds or add a quarter-teaspoon of cinnamon straight into your cup of coffee.
- A few ground cardamom pods mixed into your coffee grinds can give your cup of joe a Middle Eastern flair.
- Adding cocoa powder to freshly made coffee will provide an additional boost of antioxidants.
- To give the aroma a somewhat sweet and creamy quality, use just a few drops of pure vanilla extract.
- Add a little spice to your morning coffee with your favourite chai tea mix.
8. Consume meals that are high in probiotics
Sugar alters the equilibrium of microorganisms in your gut, and it does so in a negative way. A high-sugar diet encourages the growth of harmful bacteria in your stomach. Once those bugs have gained a foothold, they might actually cause you to seek even more sugar, resulting in a downward spiral. If you want your stomach to return to a healthy state of balance, you must deprive those bacteria of the sugar they love.
Consuming fermented foods that are rich in probiotics can help to expedite the healing process. This will help to increase the number of good bacteria in your gut and reduce your sugar cravings. Kimchi, sauerkraut, yoghurt, kefir, and kombucha may all be excellent sources of probiotics. Also, consider taking a probiotic pill to help with your digestion.
You have the ability to break your sugar addiction
Sugar abstinence is one of the most beneficial things you can do for yourself. You'll feel better, reduce your chance of acquiring a variety of ailments, and free up space in your diet for more healthy and satiating items to come. After all, why not get started right away?
It won't be simple, but it won't be difficult either if you follow the advice in this article. Make a plan to break your sugar addiction one day at a time, and you'll be able to say goodbye to your sweet tooth before you realise it. (It's crazy, but it's true.)
