We know sugar is bad for our overall health and wellness … it causes bloating, cravings, increased appetite, dental decay, moodiness, low and unstable energy levels, stubborn belly fat and difficult weight loss, not to mention contributing to obesity, type 2 diabetes and cancer.
The scary thing is that there are hidden sugars in so many of the foods we buy everyday that it’s no wonder most of us are eating double the daily amount of sugar as recommended by the World Health Organisation.
According to medicalnewstoday.com, it’s far better to reduce your sugar intake gradually than going cold turkey.
First eliminate the most obvious sources of sugar in your diet such as cakes, muffins and biscuits. Wean off it slowly and you won’t get the major withdrawal symptoms.
Remember sugars are hidden under many different names on supermarket food products. As a rule of thumb, any word in an ingredients list that ends with “ose” is more than likely a sugar.
Consult your doctor first if you have any health issues that could be affected.
Are you addicted to sugar?
- You want to eat or snack all day long
- You eat a lot of fruit or drink a lot of juice
- You’re a coffee addict and crave sugary drinks
- You’re stressed out and sugary foods make you feel better
- You crave sugar during or after meals
- You get hit hard by hunger
- You crave carbs in the morning or after dinner
- Your sugar cravings increase the longer you go without it
Smart Sugar Switches
- Eat a bowl of oats cooked with low fat milk instead of bran flakes or muesli.
- A cheese and cucumber sandwich is better than one with cheese, ham and pickles.
- Beware of salad dressings as the are usually full of sugar; rather make your own.
- Always choose 70% dark chocolate over milk chocolate.
- Have a vodka, lime and soda instead of a glass of wine – even if it’s only for a few nights a week.
- Ready-made sauces and marinades are full of sugar; use garlic, lemon and fresh herbs to flavour your food instead.
- Ditch flavoured yoghurts for low-fat plain ones and top with fresh berries.
Easy swaps you can make
- Balsamic vinegar for red wine vinegar
- Honey mustard for Dijon mustard
- Jam for fresh fruit
- Tomato sauce for salsa
- Baked beans for kidney beans
- Mashed potato for mashed cauliflower
- Chocolate spread for almond nut butter
- Pasta for veggie noodles
- White rice for brown or wild rice
- Sundried tomatoes for fresh tomatoes
* Source: medicalnewstoday.com and @foodsmix
