Five Simple Ways to Eat Less Sugar
Ever since the obesity pandemic hit the western world, fat was believed to be the main culprit. People were convinced that milk and all dairy products were bad for their health. Bacon became Public Enemy No. 1. Eggs were demonized, especially yolks which were denounced as the leading cause of heart disease due to their high-fat content. As a result, food companies introduced low-fat and reduced-calorie products. In order to keep these low-fat products tasty, they added sugar. It took several decades to expose the true villain, responsible for the global explosion in type 2 diabetes, obesity and heart disease. Now that the myth has been finally busted, the problem is how to eat less sugar as it’s highly addictive.
A Fat Chance
Eating fat won’t make you fat. This may sound like an oxymoron, but it has been scientifically proven. A recent report, issued by the National Obesity Forum and the Public Health Collaboration, which caused quite a stir in the scientific community, blames it all on sugar and urges people to cut their carb intake, stop eating snacks between meals and avoid sugars. According to them a diet rich in healthy fats as well as full-fat dairy can actually protect the heart and reduce the risk of obesity. Products labeled as low-fat, lite or low-cholesterol are usually jam-packed with refined sugars, and as such cause more damage.
A Wolf in Sheep’s Clothing
The same goes for sugar-free products. Artificial sweeteners are questionable, although they’re deemed safe, and their excessive use can lead to overeating and obesity. The best method for combating sugar cravings is replacing refined sugars with the ones found in fruits, eating more healthy fats found in nuts, avocados, and whole eggs in order to stabilize your sugar levels and, in turn, curb sugar cravings. This addictive ingredient usually keeps a low profile and flies under the radar on labels, so many people aren’t aware that there’s sugar in their savory products. You should learn to spot hidden sugars, as they go by various aliases such as glucose, sucrose, fructose and other “oses,” as well as syrups.
Soft Drinks – Hard on the Body
According to the World Health Organization, the recommended daily intake of free sugars should be less than 10% of the total daily energy intake. However, it’s even better to keep it under 5% or 25 grams a day for further health benefits. This can be translated into 6 teaspoons. These guidelines are even stricter for children as they shouldn’t have more than 19 grams a day. A regular can of sugar-sweetened soft drink (330ml), that any kid can gulp down during their lunch break, contains 40 grams a sugar. You do the math. But don’t fall into the trap of drinking natural juices, as they’re also brimming with sugar. This is due to the fact that when eating a whole orange, the fiber slows down the absorption of the orange’s sugar into the bloodstream. The process of juicing strips out all the fiber from fruits and removes its benefits. Water is the healthiest drink for the human body, and you can make it tastier by infusing it with sliced lemons, limes, oranges or cucumbers.
Stop Eating Your Heart Out
Stress is one of the most common emotional overeating triggers. Whenever people are under a great deal of stress, they tend to reach out for comfort food. Unfortunately, comfort food doesn’t remove the cause, it just temporarily calms you down. People who frequently succumb to these cravings start gaining weight. In order to nip the problem in the bud, it’s best to exercise your way out of the stress. Practicing yoga or meditation can help you deal with emotional bumps in the road, as their calming effect results in lowering the levels of cortisol, which in turn ends sugar cravings. All these measures will not only make you feel better, but you’ll also look better. Psychologically speaking, an accurate body measurement tracker, which can help you observe your transformation, will additionally pump you up and motivate you to carry on with your healthy lifestyle.
Out of Sight, Out of Mind
Grocery stores and supermarkets are filled with attractive sweets which practically lure you into grabbing them. There are several methods that can help you avoid these confectionery minefields. First of all, never go shopping when you’re hungry because it’s much harder to resist the temptation on an empty stomach. Another trick is to make a shopping list and avoid walking down the aisles where the forbidden fruit is. Go through your pantry and get rid of anything rich in sugar that may pose a threat to your healthy eating. Stock it with healthy ingredients and snacks.
Kicking this unhealthy habit can be equally hard as giving up cigarettes, but luckily there are healthy options and substitutes that can cure your sweet tooth.
-Submitted by Nicole Noel
