6 Ways To Quit Sugar (Or At Least Cut Down)

6 Ways To Quit Sugar

Sugar is 2014's bogeyman, having
been blamed by leading doctors and experts as being the main driver behind diabetes,
heart disease and rising levels of obesity.
Although discussion is underway as
to how damaging it can be and what are
acceptable levels of sugar intake, here are
12 helpful steps from nutritional therapist
Cassandra Burns from Nutri Centre.

Portion control
Aim for foods that have a low glycaemic load, as their impact on blood sugar level is minimal and you’ll be less likely to experience blood glucose highs and lows that will have you reaching for the cookie jar. Make sure each meal includes protein, non-starchy vegetables and unrefined carbohydrates.
Limit sweet tasting veg (parsnips, potato and carrots) and opt for green veg like broccoli and spinach, ideally making up half your plate. Good protein (lean turkey, eggs, fish, beans) are digested slowly and make you feel fuller for longer, carbs should be wholegrain varieties for the same reason.

Don't skip breakfast
If we don’t have breakfast, often by 11am or midday, we become hungry and crave sugar, as our blood sugar levels drop too low. Try two poached eggs on a slice of wholemeal bread with some rocket leaves or a pot of sugar-free yoghurt with nuts and berries.






Limit alcohol
Alcohol raises blood sugar, but being a liquid, it is even more quickly absorbed into the bloodstream than sugar. Alcohol also contains more calories than sugar: 7 calories per gram versus 4 calories per gram!
Alcohol binges are a classic way to set up a cycle of cravings for sugary, stodgy foods the day after. Stick to one small to medium glass of wine with a meal once or twice a week.

Go easy on the tea and coffee
Caffeine is a stimulant that causes our body’s stress hormones such as cortisol and adrenaline to be released, which in turn cause a cycle of energy dips and peaks, and make you more likely to crave sugar later on. Decaffeinated coffee and tea contains other stimulants, so try better options such as naturally caffeine free rooibos tea or grain based coffee alternatives.

Exercise
Moderate exercise helps us to feel energized, less sluggish, and healthier. It can help to control stress levels and also support blood sugar control to avoid dips that will induce cravings.







  
 Reduce your stress
Stress is one of the primary triggers for sugar cravings, as our body is being prepared for physical action (the ‘fight or flight’ syndrome). So try in any way you can to reduce stress, whether it is by delegating or reducing your workload, taking some gentle exercise, or practicing yoga or meditation to help you relax. Reduced stress will often mean better sleep as well, which will mean better energy levels the next day..