If you should conduct a survey maybe just in your locality, you will discover there are lots of people that just can't do without sugar or sugary foods. Regular consumption of sugar have become a habit of theirs. Or maybe on the other hand, you actually a victim of this addiction, and you think it is time you call it quit. Then i guess today is your lucky day! Sooner or later, you will discover in this post the answers you need to quit that addiction.
Hold on! before you continue reading, i know some questions might be rumbling in your brain, like; how can i tell if i am actually addicted to sugar? how can i determine if i should cut back on sugar intake?
Now here is my answer. Sugar addiction can be a relative term from one person to the other, but below are some of the things you should look out for, to determine if you are actually dancing to the tune of the sugar habit.
How To Determine If You Are Addicted To Sugar
If you are still questioning your stand, if you are having a sugar habit or not. Then check out these 3 points below:
- You always crave for sugars i.e. you cannot do without sugary foods in a few periods
- Losing control and eating more sugar than you planned.
- Constantly trying to self-justify when you eat something sweet.
When it comes to sugar, you can never be too careful. So whether you have a serious problem with sugar, or you just feel that you could maybe quit the sugar habit, here are 9 simple tips to help you reduce your sugar intake.
9 Tips To Reduce Your Sugar Habit
1. Take Baby Steps, cut it back little by little
It is a lot easier to quit your sugar habit if you do it a little bit at a time instead of trying to quit the whole stuff at once. If you try to deprive your body from sugars in just one stretch, you might end up craving for sugar more than ever before. Take a baby step, try to cut your intake of sugar in small amount for each week, until you get to a point where you are already used to consuming little or no sugar at all. At this point, you should also ensure to drink large amount of water and eating more fruits and vegetables.
2. Don't have the mindset that it is only sweet foods that contains sugar
If you have concluded in your mind that this article of mine is not referring to you in anyway just because you do not consume much of sweet foods, then i guess you should have a second thought. Just because something does not actually taste sweet, does not mean that it is sugar-free. For instance let us take a look at foods like potato chips, our popular "garri" in Nigeria, yams etc. These foods does not have a sweet taste, but they are actually jam-packed with carbohydrates which are in essence, complex sugars. Some other sets of foods to watch out for are; rice, white flour, potatoes, white bread, crackers etc.
Also read: 6 Foods that contains hidden sugar content
3. Tame your taste buds
Just because your taste buds have gotten accustomed to a certain amount of sugar, does not guarantee you should be consuming much amount of it. By gradually reducing the quantity of sugar you consume, you can eventually tame your taste buds to get accustomed to less-sweet foods compared to sweet foods.
4. Go for Healthier Sweets
Again, you should note this. Just because you are trying to quit your sugar habit does not mean you can't take or eat something sweet. If you check your market and grocery stores you can easily find healthier alternatives like fresh berries, dried fruit, frozen fruit, or most especially yoghurt, just to mention a few.
5. Switch to protein for assistance
Since protein does not actually cause a drastic increase and drop in your blood sugar levels, then it is wise to go for foods that contains protein. They can actually assist your body from having cravings for sugar-containing foods. Good sources of protein are; beans, eggs, nuts and seeds, lean meat, low-fat-yoghurt, etc.
6. Fill up on fiber
For many years, fiber have been of great assistance in preventing sugar cravings. This is because they can actually make you feel full for a long period which at the end cuts down the crave for food consumption. Fiber-containing foods are actually energy givers, and they do not raise the blood sugar levels that much. To get more of fiber, try to include foods such as fruits, vegetables and whole grains in your diet.
7. Always engage in exercise
Exercise is always a great way to help when it comes to weight loss or bettering your health. It helps you feel better, more energized, and it promotes the body’s cravings for healthy food. It is recommended that you get at least 30 minutes of exercise, at 5 times per week.
8. Be careful of artificial sweeteners
Studies have suggested that sugar-free artificial sweeteners can actually do more harm than good. It generally does not help you break your cravings for sweets, and you might actually end up wanting the real deal.
9. Don’t overdo it on the healthy sugars either
Things like honey, brown sugar, and cane juice may be deemed healthier than normal sugar, but sugar is sugar. They do not necessarily cause less of a spike in your blood sugar levels, but they tend to contain more nutrients so their calories are more easily justified than thee empty calories from refined sugar.
How Much Sugar Is Too Much?
The daily recommended sugar limit is:
6 teaspoons for women (About 100 calories.)
9 teaspoons for men (About 150 calories.)
NOTE: Sugar by any other name
You don’t always see the word “sugar” on a food label. It sometimes goes by another name, such as the ones listed below:
- Agave nectar
- Brown rice syrup
- High-fructose corn syrup
- Evaporated cane juice
- Malt syrup
Watch out for items that list any form of sugar in the first few ingredients, or have more than 4 total grams of sugar.
Finally, following these 9 tips will assist you in cutting down on your sugar habit. I will be dishing out a free ebook with more elaborate article on this topic and more important topics, you can only benefit from this offer by subscribing to my email list. Use the subscription box on this page to subscribe for these offer and more. You can also share this information to your various social media platform by using the share icons below. Thanks for reading.