Getting off sugar is easier said than done. Given its addictive nature, no wonder most of us struggle. The good news is, that a plan and a little bit of self-discipline can take you a long way in beating pesky sugar cravings and eventually overcoming sugar addiction for good. So here is a simple and effective roadmap:
There is no shame in starting small.
If you find it difficult to go cold turkey, as most people do, tapering the amount of sugar in your diet over time is a good alternative. For instance, start by gradually cutting back on sugar in your tea/coffee or switch from ice tea and soda to water. Try to introduce (and stick to) one small change every week and over time they will amount to a big difference.
Opt for complex carbohydrates.
Chances are you have heard the terms simple and complex carbohydrates (carbs) before. Both types breakdown into sugar in the gut and are “burnt” for energy in the individual body cells. The main difference between them is how quickly they end up and get burnt inside these cells.
Simple carbs (e.g. biscuits, white rice/pasta/bread, fruit juices, etc.) tend to break down and burn very quickly and cause an upsurge of energy followed by a dip, once the sugar has been utilized by the cells. When energy gets too low the body sends a signal to the brain to eat more carbs in order to get a quick energy fix – establishing a basis of the carbs/sugar cravings.
Complex carbs (whole grain bread/pasta, fruit and vegetables) take longer to break down into sugar, ensuring a slower energy release. This prevents energy highs and lows and does not fuel the cravings cycle.
Make sure you eat enough and balance each meal or snack with protein and healthy fats.
Protein and healthy fats (coconut butter, olive oil, avocado and nut butters) keep you full for longer and slow down the release of sugar into the bloodstream, thus helping fight sugar cravings and balance energy throughout the day.
Beware of hidden sugars.
Yoghurts, ice tea, ketchup, ready-made meals and sauces can contain a surprisingly high amount of sugar. A 330ml bottle of Minute Maid apple juice contains a whopping 37 grams of sugar (roughly 8 tea spoons). This is considerably more than 25 grams per day recommended by the World Health Organization, in just one drink! So become label savvy and choose products with low sugar content.
To be continued….