By Harriet Mallinson | Published on October 10, 2017
The word ‘sugar’ may make a child’s eyes light up with glee, but as sensible adults keen to safeguard our health, it’s really something we should steer clear of.
Sugar is one of the biggest hormonal disrupters, causing a ‘hormonal domino effect’. It not only lowers testosterone levels, which plays a key role in libido, but it also elevates levels of cortisol, a stress hormone and ‘mood killer’. Furthermore, over consumption can lead to blood sugar levels deregulation, weight gain, acne and type two diabetes.
Research has shown that sugar can be nearly as addictive as cocaine so it’s OK that you’re struggling to cut it out altogether. Fortunately nutritionist Kim Pearson has shared some top tips to help you quit sugar.
Think twice
When doing your grocery shopping, read food labels closely to better understand what you’re putting in your basket. Food manufacturers can use clever wording to make us believe foods are healthy when they’re actually filled with sugar.
Looking at a food’s ingredient list and nutrition information is the only way to truly tell what exactly is in your food. Sugar can often be ‘hidden’ and labelled as many different things including honey, corn syrup or fructose. The higher up the ingredients list, the more of it the product contains. To work out how much sugar there is in a product, remember, one teaspoon is equal to four grams.
Small Steps
It’s not always easy to say ‘No’ to treats and giving up sugar. Whilst some people do succeed in going cold turkey, some of us don’t find it so easy. If you feel you’re hooked on sweet foods, try sugar alternatives such as stevia or xylitol.
Don’t beat yourself up if you fall off the wagon and give in to a piece of chocolate cake at work. It can easily turn into an excuse to ‘give up giving up’. Instead, remind yourself of your reasons for wanting to cut down on sugar and get back on track the next day.
Stay fuller for longer
Protein-rich foods are broken down more slowly and they stay in the stomach longer, making you feel fuller and helping to prevent sugar cravings. Include food containing protein with each meal such as organic meat, wild fish, eggs, pulses, nuts and seeds.
– RELATED: 4 Sugar Substitutes To Help Weight Loss –
Go Low
Follow a low glycaemic diet and avoid regularly eating refined carbohydrates. Refined carbohydrates such as white bread, white rice and white flour products break down quickly into simple sugars. This triggers an initial sugar high but quickly leads to energy dips, hunger and, eventually cravings for starchy carbs and sugars. If you enjoy an occasional treat meal based on high glycaemic carbohydrates, use a natural supplement such as Tribitor, which can help reduce the glycaemic effect and subsequent cravings.
Trick yourself
To satisfy a sweet tooth without reaching for sugary treats, just check your spice rack. Cinnamon or vanilla extract added to your porridge, coffee or baked goods gives a sweet taste without sugar’s side effects or calories! You can also try adding chicory, ginger, nutmeg, and cardamom to your meals. If you are a fan of refreshing, citrusy sweetness go for orange or lime zest.
Harriet is Editor of MACROS and perfectly capable of eating an entire log of goat’s cheese in one sitting.
