11 Simple Ways to Stop Eating Lots of Sugar
Did you know that simple sugar is as addictive as cocaine? Sugar has been ranked among the top three compulsives globally. Addiction is a very simple process relating to habitual behavior. Our brain releases a burst of a feel-good hormone called dopamine after we consume sugar. The more the consumption of sugar, the more is the release of dopamine. The brain identifies this process as extremely important and creates sugar cravings to release huge amounts of dopamine. This is the sole reason why we never get bored of consuming sweets and greet this guest with open mouths.
Plain sugar can disguise itself in various types of food groups and drinks to create a menace in our lives. People treading on this sugary path may not even be aware of it. You may knowingly or unknowingly consume mounds of sugar if you are a sucker for cakes, ice creams, cookies, and what not desserts or have a sweet tooth. We have shortlisted 11 simple but effective ways which can stop you from eating lots of sugar. Break your relation with this demon once and for all.
1. Identify your enemy
All the high protein bars, healthy cereal mixes, dried berries are coated with powdered sugar. In spite of the commercial ads vouching for those health bars to be quintessential for good health, they actually do no good to your body. Sugar mixed with high protein or fibrous food takes their nutritional value to fathoms. If you are a genuine health freak, most unhealthy packaged foods should not be your choice for nurturing your body. Instead, opt for healthier food options.
2. Sugar has a ninja technique of hiding
Sugar is known to have 60 different types of names. Powdered, crystallized, and cubes of sugar are commonly known forms from our households. It can hide behind the names like brown sugar, cane sugar, corn syrup, maple syrup, brown rice syrup, and a gazillion words ending with -ose like glucose, sucrose, fructose, dextrose. If you were to buy a box of oatmeal having no sugar, be double sure to check for the other aforementioned synonyms of sugar. Just a quick read will save you from being misled. Always prefer the unsweetened versions of natural foods.
3. Water, the original diet drink
All the beverages like diet sodas, canned juices, and fruit drinks have direct or hidden sugar in them. The best drink to quench your thirst when parched is water. Any time is correct to sip on a glass of water. You can just add a tall glass of still or sparkling water to your supper rather than aerated beverages. Fancy ways of sipping more water include adding lemon slices, cucumber cuts, fresh mint leaves, lemongrass to your water. Other fruits and herbs used to infuse water are strawberries, peaches, kiwis, rosemary, thyme, etc. You can go all natural with coconut water too.
4. Prefer natural sugars
Sugar is naturally present in various fruits and vegetables, whole grains, legumes, etc. These sugars do not harm your body in any way. Whereas, all the added sugars carry a huge baggage of diseases like obesity, diabetes, hypertension, etc. with them. Vegetables and fruits bring along the goodness of minerals, vitamins, fibres, and antioxidants which boost up your immunity. Our skilled team of nutritionists, dieticians, and chefs have smartly devised meal plans to please your palates with outbursts of flavors. We have amazing Vegetarian Diet plans which are considered a veggie paradise by many.
5. Start having savory breakfast
Today, dining etiquettes dictate having sugary breakfast globally. It generally includes an unending list of sweetened cereal, pancakes, waffles, muffins, jams, cream, and scones in it. Break this habit and start with a savory breakfast. A healthy breakfast plate may look like eggs and toast with grilled vegetables on the side or any other great permutation and combination of proteins, carbs, and fats. Gluten and dairy products are the prime ingredients of a sweet breakfast. We proudly present to you the never before Gluten free and Dairy free healthy options at VMeals, where you will be spoilt for choices.
6. Eat enough protein portions
WHO has recommended eating an average of 56 grams of protein for every sedentary male. On the other hand, the recommended daily allowance of protein is 46 grams in females. Studies have shown that consuming a high protein diet can automatically curb your sugar craving. Our keto diet plan is specifically tailor-made for all your requirements. It has the perfect blend of proteins, carbohydrates, and fats to keep you satiated for a longer time. We are sure that you won’t extend your arm to grab a snicker bar, next time when famished.
7. Make mindful dietary modifications
Keep the intake of your sweetened tea or coffee to the minimum. You can start by slowly cutting down on the number of spoons of sugar consumed daily. But if you have rock solid determination then we recommend you going cold turkey too. Avoid simple sugars in the form of sweet sauces like barbeque, sweet onion, sweet chili, and ketchup. One serving of sweet onion sauce has approximately 4 tsp of sugar (70 kcal). One would need 6 minutes of swimming or 20 minutes of walking to burn that many calories. Such a high amount of simple sugars, even if consumed with healthy veggies defeats the concept of healthy eating. Instead, opt for vinegar, yellow mustard, pesto, and harissa sauces. They are equally tasty and can magically elevate your healthy dish to a new high.
8. Avoid midnight snacking
Midnight snacking can lead to a lot of health problems like obesity, gastric reflux disease, and maybe even esophageal cancer. Food eaten late at night is stored as fat and is literally like providing poison to your body. So restrict late night hunger pangs by sleeping early. If you are really hungry at those late hours try a healthy late night snack rich in fiber and low in simple sugar. Our top picks for midnight snack time include a fistful of nuts, seeds, frozen fruits popsicle, baked zucchini slices, beetroot, and sweet potato, etc. Sometimes just drinking a glass of water might do the trick. It can be satiating and make you forget about that hunger pang.
9. Health and taste go hand in hand
We all love desserts. Even a humble cupcake bears the potential to make us drool like a bulldog. Imagine, what delicious macaroons, doughnuts, pies, and truffles can do to us. Be cautious with those yummy desserts. Those yummy treats come loaded with added sugar. However, there are always healthier options available which you can safely have. Baked apple slices with natural spices, cinnamon sprinkles, or dark chocolate are good options. Many guilt free desserts can be easily cooked in the comfort of your homes. These desserts can be consumed without worry in the world. Exotic dishes like grilled tropical fruit parfait, fruit crisps, puddings, etc. have caught the special attention of health enthusiasts.
10. Shop when you are full, not hungry
Always remember to keep your tummy full before you head to that supermarket for grocery shopping. Experts believe that a shopping spree on an empty stomach subconsciously leads to buying sugary foods. These attractive snacks are always displayed in the most visited isle for hungry shoppers. One is likely to feel like a child left alone in candy land. Deliberately avoid buying sweets. Out of sight, out of mind has to be your motto.
11. Snooze and forget all your blues
Hit the bed early. A minimum of good 8 hours of sleep is recommended. Cozying up in your night suit and sliding under the sheets cannot be more rewarding. We all can agree on the benefits of getting up refreshed, after a good night’s sleep. Lack of sleep makes you hungry. Researchers believe that less sleep causes the release of cortisol, the stress hormone. Excessive cortisol increases your craving for sugary and fatty food. Now, we know why it is called stress eating. Good sleep can maintain circadian rhythm in our body. Lack of good sleep leads to poor concentration, decreased productivity. Even in times of the new normal, working for longer hours and ignoring the recommended 8 hours of sleep can be very detrimental to your health. It can even cause dark circles under your eyes. Even a meniscal change like being deprived of sleep for 30 minutes can take a magnanimous toll on your cravings.
So, without sugar-coating, the crux is to stay miles away from this devil called sugar. Good eating habits begin from childhood. So, to make sure that we do not develop poor eating habits in later stages, we ought to start early. Do not accustom your taste buds to sweet foods. The tolerance of sugar increases exponentially with time. Nipping sugar addiction right in the bud must be given a serious thought. But what is life without being a little reckless once a while? We do not wish you a life of abstinence like monks and it won’t hurt to befriend this sugary monster occasionally. Giving in to your temptation but bouncing back with the same motivation and zest, will just make this sugar-free journey sweeter. Moderation has to be the foundation of any impulse eating.