Do you want to live a healthier life? Are you tired of sugar cravings? Do you want to quit sugar but don’t know how? We’ve got some great tips for you – keep reading!
Sugar is the common name for sweet-tasting, soluble carbohydrates, many of which are used in food production and processing. There are different types of sugar we use, and they include white refined, unrefined, unprocessed cane sugar, and brown sugar. As sugar consumption grew in the second half of the 20th century, researchers began to examine the effects of a diet high in sugar, especially refined sugar, on human health. Increased sugar consumption has led to obesity, diabetes, urinary tract infections, cardiovascular disease, fatty liver disease, high blood pressure, inflammation, and tooth decay. All of these conditions are associated with an increased risk of heart attack and stroke.
Sugar Cravings
High sugar consumption leads to sugar addiction: the more you consume, the more you crave. Sugar cravings show up in the form of sweets, bread, fruit, or dairy. According to the American Heart Association, the human body does not need any added sugar to function, which means that the amount of sugar normally consumed with food, such as fruit, is sufficient. A high sugar diet has multiple impacts on our body: apart from gaining weight, the skin gets affected as well as the pancreas, liver and heart. Gaining weight leads to limited physical activity and depression.
Reasons for craving for sugar include, but are not limited to, a modern high-fat diet, excessive growth of “bad” intestinal bacteria, known as dysbiosis, which also creates inflammation in the body, and overgrowth of Candida Albicans in the body, which can cause infections.
Deficiencies of certain minerals, such as zinc, chromium, iron, calcium, and magnesium, can also lead to cravings for sugar. A diet without protein, fibre, and good fats will not fill you up enough, and this will also create a craving for food. Studies show that stress can trigger longings for food as well. Sometimes, excessive food intake is just a bad habit to get rid of.
Here are some useful tips to stop sugar cravings:
- Drink a glass of water. Sometimes dehydration can cause cravings
- Eat fruit instead of chocolate
- Eat fermented food and probiotics to restore intestinal flora
- Eat more protein
- Take fruits rich in magnesium
- Sleep well – poor sleep increases food cravings
- Avoid excess stress
- Avoid situations that trigger cravings
- Use honey instead of artificial sweeteners – honey has a low GI and contains useful nutrients
Addiction to sugar and refined foods is powerful, but research has shown that the body and brain can get rid of this addiction in 3-4 weeks. Various physical and mental symptoms, such as depression, brain fog, headaches, fatigue, dizziness, and cravings, occur during this early phase of sugar withdrawal.
If you decide to quit sugar intake, you have to learn how to spot sugar on the labels of the products you buy.
Common names for added sugar in the products include:
- Maltose
- Honey
- Molasses
- Juice
- High-fructose corn syrup
- Cane sugar
- Dextrose
- Invert sugar
- Rice syrup
- Caramel
How to quit sugar?
Avoid low-fat products, as they are usually packed with sugar to maintain the taste and texture. Always choose the product with the lowest sugar content per 100 grams. Full-fat products provide more energy compared to low-fat; they contain less sugar, and you will need to eat less of them to feel full for longer. This means you’ll be less likely to experience sugar cravings in between meals.
Eat whole foods rather than processed ones. Whole foods, such as beans, lentils, vegetables, and brown rice, contain more fibre, which keeps you fuller for longer, and they do not contain added sugar.
Avoid sugar-sweetened fizzy beverages and unhealthy snacks, and go for natural juices and healthier homemade snacks. And sleep more to reduce cravings and improve your overall health.
After you stop eating sugar, you will become mentally sharper, the risk of diabetes will be reduced, you will lose weight, you will feel happier, lighter, and more energetic, your skin will improve, your immune system will strengthen, and you will slow down aging, you will sleep better, your teeth will be healthier, you will reduce your risk of cardiovascular disease and you will feel good.
Quit Sugar And you will be proud of yourself!
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➥ DISCLAIMER: This post is not intended to replace medical treatment. The information provided is for educational purposes only and does not constitute medical advice.