Sugar is bad for us on so many levels. Just to name a few:
- It is highly addictive (dopamine release)
- Spikes blood sugar, causing insulin release and starts a roller coaster of blood sugar fluctuations
- Can lead to leptin resistance, insulin resistance and weight gain
- Increases bad cholesterol & triglycerides, which can result in heart disease
- It does not fill you up- only empty calories (there are NO nutrients, and it is bad for your teeth)
- Can lead to Type II Diabetes and Metabolic Syndrome (this is weight gain, abdominal obesity, high blood sugar, high blood pressure and triglycerides)
- Artificial sweeteners only cause additional cravings for more sweet foods (no more diet pop please!)
- It is inflammatory, causes free radical damage to your cells and increases the risk of cancer
- SUGAR DAMAGES YOUR CELLS AND AGES THE BODY!!!
- Simple sugar is broken into glucose and fructose: fructose is metabolized only in the liver: too much sugar overburdens the liver, and can lead to non-alcoholic fatty liver disease
How do we drop it from our diets??
- Read labels– look for added sugar
- Visualize it: 4 g = 1 tsp (so a pop with 32 g of sugar on the label is like shovelling 8 tsp of sugar into your body)- try to cut back with a sparkling water and a splash of 100% cranberry juice to get your “fizz on”
- Fill up instead on lean protein and healthy fat (Extra Virgin Olive Oil, avocado, a few nuts or tsp nut butter, coconut oil) to satiate you and balance blood sugar, so you will not want the sugar
- Reframe the behaviour: if it is just a bad habit to reach for a sweet, brush your teeth when the craving strikes, EXERCISE (release feel good endorphins) or go for a short walk- distract yourself
- KEEP IT OUT OF THE HOUSE!
- Flavour chia pudding or oatmeal instead with a splash of vanilla, sprinkle of cinnamon or nutmeg
- You may experience withdrawal symptoms for 3-5 days (headaches, cravings)- if you can get past that stage, you will not crave it as much
- RESET YOUR PALATE: once you have passed the 3-5 days, you won’t believe how sweet a piece of fruit tastes, or sweet potato, or reach for a small square of dark chocolate (70% cocoa or higher), sit down and really savor it with a cup of tea
- Healthier sweetener options: pure maple syrup, coconut sugar, dates or date sugar, raw honey: although these are healthier options, THESE ARE STILL SUGAR, so limit consumption (1 tbsp if sugar = 1 serving of carbs!!!)!!!
Cutting sugar entirely from your diet (or decreasing as much as possible) will help increase your overall health profile (decrease several major health risks), and it definitely helps with weight loss (there are a lot of empty calories in sugar, and it spikes blood sugar leading to insulin release, which leads to weight gain). Try one or two of the strategies above and see the changes for yourself!
Please share one strategy that has worked for you to decrease your sugar consumption!
- Posted by Sue M
- On March 9, 2017
- 0 Comments