Too much sugar can lead to health problems
It’s still winter, it’s cold, it’s dark and much easier to let bad habits slip into our daily routines. Let’s tackle that together.
Reducing sugar is a very important first step; sugar is highly addictive which makes it extremely difficult for us to ditch. We need to understand why too much sugar is dangerous and damaging to our health in order to make sustainable change.
Too much sugar can lead to weight gain, heart disease, fatty liver, hypertension (high blood pressure), diabetes and many other health conditions- some of which are life threatening.
Our daily intake of sugar should not exceed 30g for adults. There are hidden sugars in most foods, so learning how to read the nutritional information on each product is essential. Now, this can be tricky considering some ‘healthier’ foods can have a very high sugar content, such as: yoghurt, fruit juice, dried fruit, cereals and sauces. Eating too many refined carbs will also spike your sugars because carbohydrates convert to sugar in our body in excess, so try limit foods like white breads and pastas.
Top tips to reduce sugar intake
So, let’s see how we can cut out the sugars and live a healthier, happier life! Here are my 5 top tips:
- Hydration: Hydration is key! If you are dehydrated, your body can confuse the feeling of thirst and hunger, thus creating more cravings that are hard to resist. Drink your average 2 litres of water throughout the day and your body will thank you.
- Include more protein: Protein makes you feel fuller for longer. If you include a good portion of protein with some healthy carbohydrates and fats, you will benefit from the long-lasting satisfaction from your ‘complete meal’.
- Plan your meals: ‘If you fail to prepare, you prepare to fail’- without having healthy foods and snacks organised, you are bound to slip up. Food preparation isn’t as difficult or time consuming as it may seem. When cooking dinner, increase the portion size or prep extra veggies and protein that you can have the following day. Raw veggies make for great snacks- alongside a handful of nuts, you’ve got yourself a mighty one. In fact, if you can increase your vegetable intake every day, you will find this transition much smoother!
- Distraction: Try to distract yourself in the most challenging moments. Can you organise a walk with a friend, or any form of socialising that will change your environment?
- Eat breakfast: Avoid processed cereals and toast- your aim is to have a high protein breakfast that fills you. Most people that skip meals suffer incontrollable hunger and cravings in the evening. If you include (even a small) breakfast each morning and aim to eat a snack or meal every 4.5 hours, you are putting your best foot forward to avoid the night-time binge. Remember; eating sugar early will cause a sugar spike, leading to dips throughout the day that are extremely difficult to ignore. Avoid sugars in your breakfast for best practice.
If you are nervous that you will be eating too little, please know that hunger is never an option for me; ensuring I eat and drink enough throughout the day helps me feel satisfied for longer and gives me the energy I need for a busy life-style. Reading labels and trying to include as many whole foods and vegetables as possible helps me avoid reaching out for unwanted sugars.
Supplements to help balance blood sugar and reduce cravings
There are many supplements that can provide a helping hand and get you to your end goal. Here are 3 customer favourites that might suit you:
First up is Chromium: Chromium is an essential trace mineral that helps balance blood sugars, reduce appetite and reduce insulin resistance. This is a powerful supplement that can greatly benefit you and keep you on track to your reduced- sugar diet. Solgar’s Chromium Picolinate is a handy one-a-day capsule.
Myo-inositol is a supplement used by many people, specifically those who have been diagnosed with hormonal conditions such as polycystic ovarian syndrome, to help improve insulin resistance and relieve the symptoms of PCOS. It may also help lower high cholesterol and lower your risk for metabolic syndrome also. This is a favourite for Natural Health Store customers because of positive benefits they experience. Nutri Advance Myo-Inositol Powder is an excellent choice; one scoop a day into a drink or smoothie- convenient and effective.
Cinnamon is a spice that has been praised for its medicinal properties for thousands of years. Loaded with antioxidants, cinnamon is known for its anti-inflammatory properties- and its ability to increase sensitivity to insulin, thus improving blood sugar control and lowering blood sugar. True Food Ceylon Cinnamon is a customer favourite, which you can add to foods and drinks but if that’s not for you, we have many supplements that are more suitable. Patrick Holford’s Cinnachrome is a fantastic supplement that combines a high dose of Cinnamon, Chromium and Niacin for a fuller, stronger approach.
Supplementation does not replace healthy foods in the diet, nor totally remove the negative affects those poorer dietary choices create. Remember to follow a low-sugar diet, rich in vegetables and protein for a healthier, more affective result.
Drop into Natural Health Store and discuss your options with one of our team members; we are always happy to help.
Wishing you health & happiness,
AoifeRose
Blog written by AoifeRose O'Brien
