Too Much Sugar!
Approximate average reading time is 4 minutes.
It’s certainly no secret that too much sugar, no matter how much we may crave it, is not good for us. It’s linked to weight gain; increased risk of chronic diseases like Type 2 diabetes, heart disease, and fatty liver disease; it can contribute to tooth decay and cavities; lead to impaired insulin function (a precursor to Type 2 diabetes); and it contributes to chronic inflammation which is linked to a variety of health issues.
If you’re like me, you know this already. And, if you’re like me, you’ve discovered that sugar is everywhere, hiding in products that we use regularly. Things like ketchup, jarred pasta sauces, barbeque sauce, salad dressings, fruit juices, instant oatmeal, cereals, breads…the list goes on!
Here’s the other problem: think about the ways in which we “reward” and “treat” ourselves—that candy bar to “tide us over” or chocolate chip cookies as a snack. In addition, many of our big holidays have food at the center and all round that are the sweets we love to eat: Christmas treats, Valentine’s Day chocolates, Easter and Halloween candy.
We need to be smarter about food and suspicious of the food industry and its mass marketing machine. Consider these strategies to overcome sugar cravings and learn to mitigate the impact of too much sugar:
Gradual Reduction: Instead of cutting sugar completely, reduce it gradually. This can help your taste buds adjust, making it easier to transition to a lower-sugar diet. Beverly suggested introducing warm lemon water at night followed by a glass of lemon water in the morning. It’s a simple detox, and you may find that you crave sugar less.
Read Labels: Be aware of hidden sugars in processed foods. Check nutrition labels for terms like sucrose, high fructose corn syrup, and other sugar aliases.
Choose Natural Sweeteners: Opt for natural sweeteners like honey, maple syrup, or stevia as alternatives to refined sugars. However, moderation is still key.
Balance Meals: Include a balance of protein, healthy fats, and fiber in your meals. This can help stabilize blood sugar levels and reduce cravings.
Stay Hydrated: Sometimes, thirst can be mistaken for hunger. Stay hydrated by drinking water throughout the day, especially before reaching for a sugary snack.
Eat Regular Meals: Establish a routine for regular meals and snacks. This can prevent extreme hunger, which may lead to impulsive, sugary food choices.
Include Fiber-Rich Foods: Fiber slows down the absorption of sugar, helping to keep blood sugar levels steady. Include whole grains, fruits, vegetables, and legumes in your diet.
Manage Stress: Stress can trigger sugar cravings. Practice stress-reducing activities such as meditation, deep breathing, or exercise.
Get Enough Sleep: Lack of sleep can affect hunger hormones, potentially leading to increased sugar cravings. Aim for 7-9 hours of quality sleep per night.
By adopting a balanced, whole-foods-based diet and incorporating these strategies, we can gradually reduce sugar cravings and promote better overall health.
Here’s to not seeing you in the candy aisle.
