9 Ways To Curb Sugar And Lead A Healthy Lifestyle
If you are looking at ways to lose weight, you must first focus on cutting down your sugar intake. This includes not just added sugar, but also the invisible sugar present in junk food. Dr. Manjari Chandra, Consultant, Functional Nutrition, (Daivam wellness) and expert in diabetes management, shares some tips to curb sugar cravings and opt for healthier eating options
Think you do not consume high amounts of sugar? Look closely and you might be shocked. Whether it is a marinara sauce or peanut butter, there is added sugar in most of the unexpected products. Today’s busy society depends on quick, processed foods for meals and snacks. All these products often contain added sugar; therefore, a large proportion of their daily calorie intake is nothing but sugar.
Also read: Surprising food that contain sugar
Recently, the World Health Organization (WHO) has issued new rules that strongly suggest that there should be a reduction in the daily intake of “free sugar” to less than 10% of the total energy requirement.
As an expert in diabetes management, I regularly witness how excessive sugar consumption has become one of the main causes of obesity and chronic diseases, such as diabetes. Here are some ways in which you can lower your sugar intake and adopt a healthier lifestyle:
Eat more protein and fat
Proteins and fats are great for satiety. They help with cravings as well as give sustained energy for a long duration. We can find fats and protein in seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Protein and healthy fats are also found in dairy.
Talk to a friend
It is extremely important to have support while one is trying to get rid of unhealthy sugar. Call or meet someone who is also trying to switch to a healthier lifestyle. Go for a sugar detox together.
Find ways to reduce stress
No matter what the situation is, avoiding stress can help prevent cravings. If unattended, these cravings can lead to unwanted sugar intake. Sugar often proves to be a great distract when dealing with stress but the result can harm immensely.
Avoid certain triggers
Try to avoid specific activities or places that give you cravings, such as visiting malls or walking past fast food stores or bakeries. Succumbing to these cravings can lead to a higher intake of sugar-based food such as chocolates, candies, and cupcakes, which will in return weaken the immune system.
Check your vitamin intake
Cutting of sugar is not enough if the vitamin intake is not sufficient. Having proper vitamins daily wills will get rid of deficiencies and keep your energy levels high and reduces cravings. You can get vitamins from papaya, citrus fruits, strawberries, bell peppers, broccoli, brussels sprouts, and dark leafy greens.
Include more greens in your diet to reduce sugar
Sleep well
Getting proper refreshing sleep is important for overall health and may also help prevent sugar cravings.
New studies show that cravings for sugar can lead to less and less sleep each night. It is of no use to follow a healthy diet without a good night’s rest. So make sure that you get at least 7 to 8 hours of sleep daily.
Eat a fruit
It is best to swap junk food with some fruit when one feels like having something sugary. Fruits are enriched with harmless sweetness for us. Berries, avocado, mangoes, and oranges work the best to give that healthy sugar boost.
Don’t starve yourself
It is a wrong notion that skipping meals will reduce the sugar numbers in our body. Research suggests that skipping meals can push blood glucose even higher. Furthermore, skipping meals can also lead to overeating, which can cause an increase in sugar intake. Thus, try to prevent yourself from getting too hungry between meals.
Drink water
Water is a natural toxin releaser. Dehydration can cause sugar cravings; keep having water at regular intervals. This will not only curb your sugar cravings but also benefit your body.
Try to incorporate these tips to minimize your sugar intake and you will surely see a significant difference in your weight and overall health soon
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21 Comments
Jasmine Watts
These are great tips! Sometimes you really need to do it slowly. Trying to get away from sugar and start to find another option to satisfy your sweet tooth.
Bree L.
Curbing sugar can be so hard! But I agree eating more protein really helps. Talking with friends helps too!
Stephanie Cruz
Love these tips! I crave sweets on the daily and I’ve been doing my best to curb it. Thank you for these reminders.
The Southern Thing
Great tips! I need to break my sugar habits!
Yota Chelf
Baby steps are the way to go! Fruit helps a lot indeed and we all need to check our vitamins!
Courthey
Oooooo so many awesome tips!!!! I cut sugar a year ago and lost so much weight!! It’s crazy how bad sugar is for you
Kate Loves Travel
These are great tips! I have a very sweet tooth and can’t resist a sugary treat… but I eat pretty healthily other than that!!
Stephanie
I have such a sweet tooth. I really need to cut down my sugar intake. I’ll have to try a few of these. I usually drink a lot of water but not sure I get enough protein. I’ve also been keeping more fruit at the house to eat when I get cravings.
freemindtree
well I am not a sweet tooth but I like eating sweet stuff moderately. But the tips give here are quite functional and will try to implement like not starving, eating fruit etc.
Nisha Malik
I think to come tell sugar cravings is the hardest thing in the world. I don’t have a sweet tooth but sometimes I want it in any form. Thanks for sharing such wonderful tips to limit sugar in daily life.
Preeti tiwari
Wow… These are some great tips to avoid sugar intake, fruits are always best to satisfy sweet cravings and I love to have them everyday.
Snehal
I like your idea of substituting all kinds of sugary foods with fruits. Btw I enjoy eating all kinds of fruits!
Khushboo
Thats a very helpful and informative post. You have covered major points will try to implant this tips in my diet
bytetrails
Whenever I have sugar craving I reach out to the fruit basket. Or at the most raisins. I love reading your article. Informative.
Purva Bhatia
That’s excellent!
prismaroundgurjeet
I am not addicted to sugar much now. still I need to loose weight and working hard on it.
Purva Bhatia
That’s good. Reducing sugar in the form of processed food really helps in losing weight.
mumfiesta
Unfortunately Diabetes claims more lives than we think of , it’s called slow poison . This post will help all of us mantain a good and healthy lifestyle , Thanks for this article
Ekta
Absolutely well articulated… I love sugar… but I’ve started cutting down because sugar is more addictive than smoking and alcohol… one of the worst cancer causing agents. So I strongly recommend we give up sugar by atleast 50%
Sangeeta
It isn’t sugar that is bad, but how much sugar we consume. And the sad part is it is very easy to go overboard and consume a lot of sugar. I love that you have covered some basic trigger and how to keep it in check.
Siddhi Palande aka book_gobbler
Curbing sugar can lead to so much weight loss, i have experienced this first hand. Cutting down on sugar helped me a lot in starting a healthy lifestyle. Love your post.