Reducing our sugar intake can come with many health benefits, but for some minimising the white stuff can be a real struggle. I can give you over a 100 reasons as to why too much sugar within the diet can be detrimental to health, yet still find it irresistible.
Sugar can temporarily make us fee good and the effects can literally highjack the brain making us want more and more.
See below for 10 “easier” ways to minimise sugar within the diet and break the cycle.
10 Easier Ways To Reduce Sugar Intake
1. Go cold-turkey
Ever had the feeling of 'the more you eat, the more you want'. For some, a more black and white approach to minimising sugar can work best and going cold turkey for a month may help to recalibrate taste buds, and cravings may subside.
2. Detox your home and desk
At the end of the day, the occasionally sugary treat does absolutely no harm. But if you're one of those who can finish the tub of Ben & Jerry's before you've blinked an eye, the out of site, out of mind approach really does help. Clear the kitchen cupboards and desk space of all temptations and buy smaller packets.
3. Tell your family, friends and co-workers
By confiding in friends and co-workers about your plans, they will be less likely to wave the office cake tray under your nose.
4. Read every food label
Hidden sugar is found in the strangest places!!
Simple rule – if the food product contains more than 5g per 100g, this will be in the amber to red zone of the traffic light label – this should ring alarm bells.
5. Kill your cravings with a low sugar treat
If you really need a sweet fix try whizzing some berries in a blender with natural yoghurt and seeds. This low sugar snack may just be the thing you need to curb those cravings.
*Top tip - add a pinch of cinnamon to curb the cravings even further
6. Cook from scratch
This is the easiest way to control sugar intake – say goodbye to hidden sugar, additives, colourings, chemicals and flavourings.
7. Eat protein and healthy fats at each meal
Protein and healthy fats are great for balancing blood sugar levels. They can keep you fuller for longer, prevent energy dips and reduce sugar cravings.
Eat lean meats, fish, nuts & seeds, tofu, avocado, cold-pressed oils, beans and pulses, natural yoghurt, eggs, nut and seed butters.
8. A teaspoon of cinnamon a day keeps the cravings away
Numerous studies have shown that cinnamon may reduce sugar cravings by controlling blood glucose levels. Try adding 1 tsp of Ceylon cinnamon to your diet each day.
9. Learn the art of mindful eating
Mindful eating has been shown to help with emotional eating and may help to regulate our hunger and fullness cues.
10. Indulge in life, not sugar
Don’t use sugar to change your mood. Instead use nourishing life pleasures – have a bath, get a massage, laugh with a friend, watch your favourite film –the list is endless.
Thank you, Lily. x
Lily Soutter BSc (Hons) Nutrition, Dip ION, mBANT, CNHC
Lily, graduated from Newcastle University with a BSc (Hons) degree in Food and Human Nutrition where she was awarded the Sage Faculty for Excellence Scholarship. She then went on to gain a Nutritional Therapy Diploma from the Institute of Optimum Nutrition. Lily's extensive knowledge of the science of food and health, enables her to regularly write for The Times, The Telegraph, The Independent, The Daily Mail, Women's Health and Cosmopolitan. Her frequent TV appearances include ITV’s prime time series Save Money: Lose Weight with Dr Ranj Singh. Lily sees clients from her clinic in Chelsea and from the Portobello Clinic, a private medical practice based in Notting Hill.
For one-to-one nutrition consultations:
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