Sugar has become such a staple in peoples diets that the world is addicted to it. It’s literally in everything that is processed and very hard to shy away from unless you really are paying attention to what you eat.
There are two types of sugar:
Free sugars: Sugars that are processed and that are added to food and drink, and yes sweeteners do count! They are also found naturally in honey and syrups.
Natural sugars: Found in fruit and milk.
The government guidelines suggest that an adult shouldn’t consume more then 90g (21 teaspoons) of free or natural sugars a day. Just to make you aware a typical 330ml can of fizzy drink contains 35g of free sugars (9 teaspoons).
Sugar is basically just empty calories that give us energy but without providing any nutrients, this means that we eat much more without it actually filling us up. Eating the processed free sugars really is a vicious cycle, you have energy spikes and drop offs throughout the day which causes you to crave that boost to get you through the afternoon until dinner. Cutting out sugar will be one of the best things you can change to improve your healthy living experience.
Taking the steps to completely cut out processed sugar from your diet wont be easy, but just coming off it for a couple days you will see what an addict to it you really are. You start to lose cognitive function, develop mood swings and will suffer from fatigue which is bit like going cold turkey but these will subside after a week or two.
Here are 5 tips on how to cut those cravings:
Cinnamon– 2 teaspoons a day, is known to balance out ones blood sugar levels keeping it even throughout the day. It is suggested that Ceylon cinnamon is the best form for seeing these benefits.
Coconut oil– is natures richest source of medium-chain fatty acids or medium chain triglycerides (MCTs). Your body sends medium chain fatty acids straight to the liver to use as instant energy. Take 1-2 table spoons in the afternoon. Also make sure to cook with coconut oil as it has a much higher smoke point then olive oil.
Apple cider vinegar– 1 table spoon with each meal has shown numerous benefits for insulin function and blood sugar levels. It can significantly reduce insulin response and reduce blood sugar levels from a high carb meal. 2 tablespoons before bed can reduce fasting blood sugar levels.
Eating– You need to make sure you eat at regular intervals, and snacking high in protein or high in healthy fat based foods such as avocados. Make sure to eat at the same time each day and always have prepared/planned what you are going to consume.
Low in GL (glycemic load): You need to make sure that you are eating a diet low on the GL scale. This will in turn reduce the amount your blood sugar levels are spiked. This will help to keep your blood sugar levels balanced through out the day.
If you have any questions or need advise on cutting out sugar then drop me a message via the contact me form or via social media.