Q. I know sugar is unhealthy but every time I try to limit my intake I get cravings. How can I cut back on my sugar intake?
A. Trying to cut back on sugar is as hard, actually harder than quitting caffeine or smoking! Sugar is found in just about everything we eat and drink! We have been conditioned from an early age to consume and crave sugar. When the low fat craze came about several years ago, big food companies added sugar to flavour food while cutting out fats. By doing this, they could label the package "Fat Free" and still offer foods that will have flavour. For instance, Swedish Fish, which was one of my favourite candies is fat free. Obviously it's not healthy tho! We are seeing a steep incline in not only obesity but also CHILDHOOD diabetes! I have mentioned this many times, SUGAR IS AN ANTI-NUTRIENT. It literally leaches various vitamins and minerals from the body as well as creates a host of medical issues. So how to limit sugar?
First, keep in mind we are hardwired to crave sugary foods because they have readily available calories. When we are hungry we crave highly caloric foods. Not only is it a physiological response but psychological as well. When we did something well, we as children were rewarded with a sweet treat. If we have a bad day, we are comforted by sweet foods. So, if you try to cut sugar out "cold turkey", you may find yourself craving it more and your body reacting with a hypoglycemic response.
It's all about timing. Instead of eating two or three meals each day, eat smaller more frequent meals throughout the day to avoid drops in blood sugar and cravings.
Next start to be conscientious of your sugar intake. Sugar is found in everything from pastries, to pasta sauce and ketchup. I recommend starting by cutting sugars found in beverages such as coffee and soda. Try switching from regular soda to diet then eventually to 100% real juice and water. Cut one teaspoon of sugar from your morning coffee or tea. Eventually keep cutting back the sugar until you aren't adding any.
Next, look at the foods with added sugar in your diet and start replacing them with alternatives. Next time you crave a candy bar, try a protein bar. Next time you crave ice cream, look for some Greek yogurt with fresh fruit. Most of the time it's more about convenience, if you prepare and have foods ready ahead of time, your less likely to stop at a convenience store and buy sugary foods.
Finally, start looking at labels. Sugar is disguised with many names. I have blogged about the various names of sugar before. You may make a conscious decision to cut out sucrose - table sugar, but may still consume high amounts of the various other varieties of sugars found in foods. This will cause you to continue to crave sugar!
I have been horrified with the research I have dug up on sugar and manufacturing practices! I will be sharing some of the research in future blogs. It's amazing how we as a nation are more sick and more obese than ever! We eat more synthetic, man made food than ever. From the steroids and antibiotics in our meats, to the highly processed snacks and cereals "fortified" with "essential vitamins and minerals". And don't even get me started on the corn products used such as corn feed for animals we get our meat from and high fructose corn syrup found in our food! I will be blogging more about this, synthetic preservatives and healthy alternatives in the future!