By now (unless you’ve been hiding under a rock) most of us know eating too much sugar isn’t good for us.
Overdoing the sweet stuff has been linked to obesity, type 2 diabetes, metabolic disease, fatty liver and more. Sugar also has absolutely no nutritional benefit whatsoever.
However knowing all doesn’t necessarily make it any easier. If you’re trying to beat sugar cravings to no avail, these easy and practical tips will help!
1. Retrain your taste buds.
The good news is that the palate is sensitive to sugar. The more you have the more you want but the reverse is also true – the less you have the less you crave it.
When first cutting down on sugar you’ll probably experience headaches and feel grumpy and lethargic for a few days. However, after a week you’ll start to feel better and be amazed at how quickly your addiction fades.
2. Buy real food.
What you put in your shopping basket will ultimately end up on your plate! Focus on fresh vegetables, fruit and proteins. Ditch foods in packets – the key is to cook from scratch.
If you do have to buy something in a packet, it’s a good idea to check the ingredient list of foods and note how high up the ingredients list sugar is placed.
3. Eat whole grains.
Try the whole grain versions of bread, pasta and cereals. The fibre slows the speed at which sugar gets into your system, keeping blood sugar and energy levels constant. As a result, this will make you less likely to crave that instant sugar hit.
4. Eat regular meals.
Regular meals will help stabilise blood sugar levels so you won’t be hit by a sugar slump in the mid-afternoon.
5. Keep a food diary.
This can really help you see what you are taking in and be mindful of how much sugar you are currently consuming
6. Sleep easy.
The more tired you are, the more your body craves sugar to give you an energy boost. Aim to get seven to eight hours of sleep each night and avoid burning the candle at both ends.
But don’t use coffee as a pick-me-up as caffeine can make sugar cravings worse. Reach for herbal, fruit teas or decaffeinated instead.
7. Practice self-care.
For many of us, eating sugary foods has become a coping strategy. When we’re stressed or sad, it can lead to have really strong cravings!
Replace sugary foods with non-food rewards. Develop other ways to manage stress such as mindfulness, meditation, journaling, yoga, swimming, massage, reflexology, aromatherapy, walking and running.
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