Sugar is important for our body functions. But the rate of consumption of sugar is alarming these days.
The major problem with the sugars that we consume is that most of the are purely artificial. Artificial, in the sense that they are no longer from the natural source.
What is in consumption now is mostly refined/processed sugars.
Sweeteners are almost in every food that we eat. Only very amount of food are prepared in the right way.
The stress on excessive sugar intake cannot be over-emphasized!
More and more recent research is saying just how bad sugar is for our health. From obesity, diabetes to insomnia, this stuff interferes with everything.
Know it now that, there is a lot of evidence that sugar is highly addictive—even as addictive as some drugs. It seems that sugar, especially processed sugar, causes a release of dopamine and other feel-good chemicals that get you hooked right away.
What is most scary is that over the past few years, many sugar farmers have been farming GMO (genetically modified) sugar beets to produce sugar…
…(Of course, these farmers have to meet up with market demands).
Natural sodas and other soft-drinks from most top beverage companies are exposed of containing these GMO sugars and the health implications are quite unclear…
…Perhaps its the GMO sugars that are causing some kind of hormonal imbalances or in more simple terms, interfering with our natural body chemistry and the cause effect is a harsh addiction.
That unknown is a big one and I think it is time we kick the habit. Myself and my clients have tried all the following steps below, and it is still highly effective in curbing the irrational sugar cravings.
Let’s Kick-off with the basics…
Simple Understanding of Carbs and Sugars
Sugars are carbohydrates, but they’re the simplest carbohydrates you can get from your food. All carbohydrates are essentially composed of different numbers of sugar molecules. The problem with the simple sugar molecules, like the ones you get in processed sugars, is that they enter your bloodstream quickly and cause a very fast spike in blood sugar levels.
This spike can cause a number of problems, from nasty cravings to insulin resistance and obesity. This is also where the addictive properties of sugar really come into play.
But some other carbohydrates cause a pretty fast spike in blood sugar as well, especially processed grains like white bread, white pasta, and white rice. Because they’re so heavily processed and stripped of their nutrients, they end up acting much like processed sugar when they enter your body.
In addition to cutting out all processed sugars (including foods that have added sugar), you should also be cutting out highly processed carbohydrates. Make sure everything you eat is whole grain, and go for minimal processing whenever possible.
Fruits are great in moderation, because they tend to include a lot of other nutrients.
Vegetables are the kind of carbohydrates (called fibrous carbohydrates) that you want to get more of in your diet. Starchy carbs like those found in potatoes and peas should be eaten less frequently, but overall vegetables are the thing to go with.
If you think you are ready to give it a try, here are other more ways to quit sugar in 30 days.
Easy Steps to Avoid Excessive Sugar Intake
1.) Clear Off the Junks and Sweetened Drinks from Your Reach – Starting with a clean up remain the best way to start. Get rid of all the junks and sweetened whatever from you food store, fridge, handbags and office drawers. This will help you not to be tempted to take a bite. Thus, you are strong to continue with the other steps.
2.) Avoid Artificial Sweeteners – Unfortunately, artificial sweeteners just remind you of what sugar tastes like, and can keep that craving alive. Some of them also come with their own health risks. If you can ditch these too, now is the time.
3.) Consume Natural Foods Regularly – In order to stay satisfied without sugar, you have to be eating enough. Keep your meals and snacks healthy, but make sure you are constantly fueling your body.
4.) Say No to Processed Foods – The first problem with processed foods (biggest culprits – cereal, bread, dry pasta, chocolate, rice crackers, chips, etc.) is that they often contain added sugar. But even if that is not the case, you need to boost your nutrient intake to get through the 27days. Go whole foods as much as possible.
5.) Choose Reduced-Fat Foods against Fat-Free Foods– Fat-free foods are usually packed with added sugar. Go with reduced-fat or even full-fat, whole foods all the time. They’ll also be far more satisfying and keep you full longer.
6.) Drink Lots of Water – Coming off of sugar can sometimes be dehydrating, so make sure you’re drinking lots of water (a minimum of 6-8 cups). This is also a good way to fight some of those cravings, and you don’t have to do it all plain-Jane, add some lemon, cucumber or mint to give your water a kick and some extra calorie-free nutrients).
7.) Stay Away from Eating Out – If at all possible in the first 27 days, try to avoid eating out altogether. It is extremely difficult to control your added sugar intake at a restaurant, so prepare your own meals for the first month. If that is simply not a possibly then just make sure it is the exception to the rule.
8.) Be Positive and Consistent – Throughout the first 27 days, stay focused on why you are quitting sugar. Be aware of the positive effects of this dietary decision, whether it’s weight loss, energy, or improved sleep. In the end, I guarantee you will be better for it.
Latest posts by Francis Eze (see all)
- Do You Do Late Night Eating? Here are 9 Smart Ways to Stop the Bad Habit - July 17, 2019
- How to Lose Weight During and Around Menopause - July 16, 2019
- 7 Indoor-Exercise That Puts You in Great Shape - July 15, 2019