Feeling weak from the minute you wake up. Reaching for an extra cup of coffee (or two) every day. Hitting the vending machine more frequently. Seeing extra fine lines on your face. Feeling bloated. These are all signs that you might benefit from a little vacation from sugar, and don’t worry because you are not alone, says Brooke Alpert, M.S., R.D., author of The Sugar Detox.
Sugar is really addictive. You eat it, you have a feeling of euphoria, and then suddenly you don’t feel good and you crash. Then you reach for more, ” she added.
Sugar addiction is no joke. Once you’re hooked, cravings can be hard to resist, leading you down a slippery slope towards obesity, energy slumps, wrinkles and other health problems.
In fact, the NHS even recommend our daily sugar intake that should be about 70g for men and 50g for women, but many of us consumes beyond this.
Studies have shown that in some people and animals, the brain can react to sugar very much like it can to drugs and alcohol. That’s why when you initially cut added sugars from your diet, you might feel deprived for a few days. When your body is overloaded with waste, you feel more uncomfortable when not eating that food. It’s like stopping coffee.
2. Take Time To Read Food Labels
In the rare cases when you can’t stay away from packaged foods, check the ingredient list for all of the following incarnations of sugar: Evaporated cane juice, high-fructose corn syrup, corn syrup, beet sugar, brown rice syrup, agave, honey, molasses, brown sugar, and fruit juice concentrates.
3. Start By Limiting Sugar Intake to 100 Calories a Day
If you are a sugar junkie and can’t fathom the idea of going cold turkey, start by cutting back. Shoot for 100 calories a day, which is equal to about 25 grams a day or 6.5 teaspoons.
4. Avoid All Sweetened Beverages and Fruit Juices
Avoid all sweetened soda, tea, sports drinks, energy drinks, etc. There is compelling evidence that sweetened beverages are linked to accelerated fat gain and diabetes because liquid sugars are turned into fat very quickly and alter insulin sensitivity.
On the other hand, most fruit juices have a whopping dose of added sugar. Even if they are pure fruit juice, they will have the fiber removed, which means the body treats the sugar they provide just like soda, spiking blood sugar and raising insulin. Any excess calories are quickly stored as fat—often in the organs and abdominal area.
5. Monitor Carb Intake
Whole foods such as vegetables, grains, fruit, and dairy naturally contain carbohydrates, which turn into sugar (also known as glucose) in the body. Once you get a handle on your added sugar intake, start monitoring carb intake for better blood sugar management. Start by reading nutrition labels (or checking online for whole foods) to find out how many grams of sugar are in the food.
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