Practical Tips for Reducing Sugar Intake
Mar 18, 2024
Practical Tips for Reducing Sugar Intake
These days the pervasive presence of sugar in our diets has become a significant concern. Excessive sugar consumption not only contributes to various health issues like obesity and diabetes but also provides a breeding ground for bacterial and fungal overgrowth in the body and can exacerbate digestive issues and inflammation. While artificial sweeteners and sugar substitutes like erythritol may seem like an easy solution, they come with their own set of concerns. Fortunately, there are natural ways to reduce sugar intake without relying on artificial sweeteners. In this blog post, we'll explore practical tips to trim sugar from your life while promoting overall health and well-being.
- Educate Yourself:
The first step towards reducing sugar intake is understanding where sugar hides in your diet. Start by reading labels carefully and identifying hidden sugars in processed foods such as condiments, sauces, and packaged snacks. Be wary of ingredients like high fructose corn syrup, maltose, dextrose, and sucrose, which are all forms of added sugars. Also watch alcohol. Wine, beer, liquors and many energy drinks contain large amounts of sugar.
- Opt for Real Food– Increase protein goals to 100-120 grams per day
Transitioning to a diet rich in unprocessed foods is key to cutting down on sugar. Increasing protein levels to 100-120 grams per day can improve your blood sugar balance so that you don’t CRAVE the sugar as much and you feel satiated when you eat. Don’t be afraid of healthy fats such as coconut oil, avocado oil, tallow from grass fed beef, and grass fed butter.
Also including some fruits, vegetables, as well as the clean proteins such as grass fed beef, organic chicken and wild salmon, healthy fats and a small amount of gluten free grains such as basmati or jasmine rice as well as quinoa should form the foundation of your meals. These foods not only contain less sugar than processed alternatives but also provide essential nutrients and fiber that support gut health and regulate blood sugar levels.
- Mindful Meal Planning:
Planning your meals in advance can help you make healthier choices and reduce sugar consumption. We often crave sugar when our blood sugar is low and we are hungry. Aim to include a balance of macronutrients in each meal, focusing on clean proteins, and healthy fats as the bedrock against sugar and carb cravings. Incorporate naturally sweet foods like berries, apples, and sweet potatoes to satisfy cravings without resorting to refined sugars.
- Sweeten Naturally:
Instead of reaching for refined sugar, experiment with natural sweeteners like honey, maple syrup, and dates. Stevia and monk fruit (minus the erythritol!) may also be used in small quantities. While these alternatives (not including the stevia and monkfruit) still contain sugars, they offer additional nutrients and antioxidants that benefit overall health. Use them sparingly and savor the natural sweetness they provide.
- Flavor with Herbs and Spices:
Enhance the flavor of your meals without adding extra sugar by using herbs and spices liberally. Cinnamon, vanilla, ginger, and nutmeg can impart sweetness to dishes without the need for additional sugar. Experiment with different flavor combinations to find what works best for your palate.
- Stay Hydrated:
Sometimes, cravings for sugary snacks are a sign of dehydration rather than hunger. Keep a water bottle with added trace minerals handy and aim to drink plenty of fluids throughout the day. Herbal teas and infused water are refreshing alternatives to sugary beverages and can help curb cravings effectively.
- Readjust Your Palate:
Reducing sugar intake is a gradual process that requires patience and persistence. Train your taste buds to appreciate the natural flavors of foods by gradually decreasing the amount of sugar you consume. Over time, you'll find that you crave sugary foods less frequently and enjoy the taste of whole foods more. Your taste buds will adjust once you stop inundating them with intense flavors contained in sugary and processed foods.
Trimming sugar from your life without relying on erythritol or artificial sweeteners is entirely achievable once you train your body to taste real actual food subtleties rather than bludgeoning your taste buds with processed foods and sugar. By educating yourself, increasing your dietary protein and healthy fat intake, and incorporating natural sweeteners mindfully and on a limited basis, you can reduce sugar intake to support your overall health and well being!
