How To Beat Sugar Addiction Naturally And Lose Weight?
beat sugar
Understanding Sugar Addictions: Beat Sugar Addiction Naturally And Lose Weight:
Are you addicted to sugar? Do you find it impossible to stop eating it once you start? Do you crave sweets? Sugar addiction happens due to intense cravings for sweet food. It is triggered by the brain by sending signals to the receptors in our tongue that were not able to develop from the low-sugar diets of our ancestors. beat sugar
Sugar Addiction is,
Someone who can’t let a single day pass by without having too much of any kind of sweet foods, then probably that person is a sweet addict (if there’s such a person called that). Simply said, sugar addiction refers to a situation wherein a person finds it very difficult to give up consuming sweets.
Sugar, in moderate amounts, is essential to our body. As a carbohydrate, it helps to supply you with the energy you need for your daily activities. All of your cells use it. But at the same time, sugar is also a calorie, and once it is consumed in excess, negative effects on your health will follow.
How is Sugar Addictive?
Massive sugar addiction can result in obesity, diabetes, heart damage or failure, cancer cell production, depletion of brainpower, and shorter lifespans.
The scary truth is that sugar is:
- Found in all carbohydrates, not just table sugar. Whether it’s an apple or a biscuit, a tomato or a slice of bread, once it has been chewed, swallowed and digested it is released into the bloodstream as sugar.
- This means that all carbohydrates have the potential to be addictive, depending on how quickly they enter the bloodstream as sugar.
- Whilst some carbohydrates break down into sugar and enter the blood very slowly (low glycaemic carbs).
- Other carbohydrates break down into sugar and enter the blood very quickly (high glycaemic carbs).
You Will Not Be Surprised,
To find out that the carbohydrates that have the fastest and biggest impact on blood sugar levels are refined pasta, bread, potato, alcohol and ’empty foods’ (sweets, biscuits, and cakes) all the foods we turn to when we’re feeling low, stressed or in need of a pick me up. beat sugar
Food companies have also been spending years researching ways to make these foods deliver the sugar even quicker, making them hyper-addictive and ultimately more profitable.
Signs And Symptoms You’re a Sugar Addict:
Up to 60% or more of your diet is made up of high glycaemic carbs.
Here are some common behaviors that predict sugar addition:
You Grave:
1. Processed Carbohydrates:
If you’re often craving refined carbs like chips, crackers, and bread, then you may just have a problem with sugar. Often, eliminating added sugars can reduce cravings that you’re having for high processed carbs over time.
2. Salty Foods:
With processed foods, salt and sugar go together very well. If you feel like you could lick a salt lick and be happy, you may be addicted to sugar. Look at the amount of sugar in the snacks you normally eat. If they’re highly processed, you can bet they have too much added sugar.
3. Meat:
This might seem strange, but if you crave meat when you really don’t need it and aren’t really that hungry, you may really be craving the spices that are often on meat such as wing sauce which is very high in sugar.
Also If You,
4. Eat Too Much:
If there are some foods that you just can’t stop eating, assume they’re likely high in sugar. Sugar doesn’t really make you satiated, so it’s hard to stop. This is made worse if sugar is combined with sodium and fat. For example, you may be eating donuts which are also high in salt and fat, but would you really eat them without the sugar? Doubtful.
5. Every Meal Is High in Sugar:
Is your typical meal higher in sugar than it should be? Keep in mind that a maximum of 90 grams is a maximum. It doesn’t mean you need to eat that much sugar. If you feel bad and aren’t healthy, you can always cut that amount down. The best way to do that is to avoid added sugars and only eat sugar that is naturally in plants.
6. Get Moody without Sugar:
If you find that you are often feeling grumpy and moody, the problem might sugar. If you often suffer dips and rises in blood sugar, when you have a dip you will suffer from grumpy moods. This can be exacerbated by eating sugary things like candy which will provide a fast jump and a quick fall.
7. Feel Powerless Over Sugar:
Do you ever feel like you don’t even want to eat that sugary snack but you do it anyway because you know it’ll make you feel better? This is common in people who work long days; students especially. It’s true that eating a sugary snack will help temporarily, but you’d do far better eating a fruit snack with only natural sugars and fiber to help slow down the sugar absorption.
8. Start and End Your Day with Sugar:
Look at your entire day. What do you eat in the morning? What do you eat before bed? What is the first and last thing you eat each day? If you’re eating sugar in the morning and at night, especially added processed sugar and not sugar in whole plants, then that is a sign that you may have an addiction to sugar.
9. Suffer a 3 PM Slump:
If you work in an office, you’ll notice this a lot more than if you are retired or work from home. But pay attention if somewhere after lunch you start falling asleep while you’re working or feel as if you need a nap. Look at your diet. Are you giving yourself energy for lunch or are you setting yourself up for a sugar crash?
If you are going through any of these issues, it is wise to calculate how much sugar you’re eating on any given day. Most people eat double the sugar maximum of 90 grams a day due to added and processed sugars, including hidden sugars.
Differences Between Sugar and Artificial Sweeteners:
It is very important to distinguish between naturally occurring sugar and processed sugar, as the effects of the two can be quite different.
Naturally Occurring Sugar,
is not something you sprinkle onto your food, it is already in the food. Anything added to food has gone through some form of processing to varying degrees. For easier reading, the term ‘sugar’ in this article is used to mean ‘processed sugar’ (table sugar, brown sugar, etc), anything that might be sprinkled onto food to enhance its’ sweetness. Naturally occurring sugars and artificial sweeteners are referenced clearly. beat sugar
- Naturally, occurring sugar can be found in grains, beans, vegetables and fruits and because it has not been processed, it still contains a variety of vitamins, minerals, enzymes, and proteins.
- When properly cooked, chewed and digested, the natural sugars in foods are broken down and enter the bloodstream to provide energy.
However,
Once sugar goes through processing (which is the case with refined table sugar) it is stripped of all vitamins, minerals, and fiber. As a result, extra effort is required to digest the sugar, and the body must use its own stores in order to break it down, leaving the body depleted of essential nutrients.
Rather than providing nutrition, sugar instead causes deficiencies. It is because of this speed at which sugars can be digested, and the resulting depletion of nutrients that leads to the infamous sugar high, followed by the notorious sugar crash.
Side Effects, How Sugar Can Ruin Your Health?
In truth, sugar can affect one’s health in many different ways. As seen in the list below, many are not direct results of the sugar itself, but rather a result of our addiction to sugar.
For Example, Beat Sugar
If you drink soda, you will not necessarily become obese right away. In fact, you may not become obese in a year…or even two! However, the sugar in the soda will decrease your body’s ability to recognize when it is full, leading you to eat larger and larger meals. beat sugar
In Addition,
The sugar in the soda will train your body to crave super-sweet foods, leaving you feeling unsatisfied with healthier alternatives. The end result is a lifetime of weight gain and decreased health.
Overeating Sugar Can Lead to:
- Cravings and addiction.
- Weight gain.
- Increases total cholesterol, triglycerides, and bad cholesterol levels.
- Heart disease.
- Increased risk of type 2 diabetes, gout and Alzheimer’s disease.
- Depression.
- Migraines.
- It lowers vitamin E levels.
- Autoimmune diseases, such as arthritis and multiple sclerosis.
- Gout.
- Parkinson’s disease (people with the said disease have high sugar intake).
- Acidity in saliva, tooth decay, and periodontal diseases.
- Results in decreased activity in children.
- Osteoporosis.
- A decrease in emotional stability.
- Increases fasting levels of glucose, and systolic blood pressure.
- A significant increase in platelet adhesion.
- Poor eyesight.
How To Beat Sugar Addiction Naturally:
There is only one way to overcome sugar addiction and that is the same way you overcome any addiction. You go ‘cold turkey’ on the addictive substance until you are weaned off it. It’s not easy, but it’s something you’re going to have to commit to… or you better start praying elasticated waistbands to come back into fashion.
This doesn’t mean you have to out all carbohydrates as some diets suggest. It just means you have to go ‘cold turkey’ on high glycaemic carbs to prevent the sugar rush and re-balance your blood sugar levels.
Here’re Simple Steps To Beat Sugar Addiction Naturally:
Without dieting and without having to give up your social life:
Tips for Breaking Your Sugar Habit:
Thankfully, you don’t need to work that hard to break your sugar addiction. It’s only hard if you shoot for zero sugar. That would not be healthy. Instead, first, just shoot for a reduction, and then cut it back more and more through solid food choices.
1. Avoid Processed Food:
The biggest culprit when it comes to sugar in food is processed food. Processed food has tons of sugar and if it doesn’t, it has tons of chemicals. Avoiding processed food can eliminate almost all of the added sugar you’re eating.
2. Get Plenty of Sunshine:
It might seem weird, but one reason people like to eat sugar is serotonin, the feel-good hormone. When you eat a lot of sugar you’ll get a spike in serotonin. Of course, you also get a crash. There are better ways to increase serotonin levels; one is the sunshine. Of course, you’ll also get vitamin D which can also improve your mood.
3. Get Plenty of Sleep:
If you have trouble sleeping at night, then you need to get to the root cause of why. Avoid sugars, caffeine, and anything stimulating two to three hours before bed. You should go to sleep on an empty stomach for the best sleep.
4. Drink Enough Water:
Staying hydrated is important to avoid any type of cravings, including sugar cravings. When you’re born, you have a perfect thirst detector. But, life often causes us to deny our bodies’ signals. Therefore, measure your water to ensure that you’re drinking a minimum of 64 ounces to 100 ounces of water a day depending upon your weight.
5. Focus on Stability:
You want to try to keep your sugar balanced. One way to do that is to have regular meal times. For you, that maybe six meals a day; for others than it will end up being the traditional three meals a day. It depends on what works best for you. You should eat when you feel real hunger pangs.
6. Eat Your Greens:
For some reason, when you eat more greens like turnip greens, spinach, kale and so forth, your sweet cravings will go away. So, instead of eating something sweet when you get the craving, try eating a bowl of steamed spinach with good red wine vinegar on it and your cravings will disappear.
7. Incorporate Fermented Foods and Drinks:
Not only are they good to help keep your stomach acid and bacteria balanced, fermented foods and drinks are also great sweet tooth killers. You can buy prepared fermented foods or make your own. Keep in mind a very small amount of sugar is used in fermentation, but that is okay.
8. Meditate: BEAT SUGAR
Sometimes sugar cravings are just a sign that you need to slow down and center yourself. Stress can play a huge part in appetite and cravings. Take the time to meditate, at least 10 minutes per day. If you don’t want to meditate, prayer or sitting silently also works.
Incorporating these tips into your day can make a huge difference when you’re trying to end sugar cravings and break your sugar habit. Remember that it’s not going to happen overnight either. Just focus on adding good things to your life rather than on what you’re eliminating.
For The,
- First week you will have cravings.
- Second week, they won’t be as bad.
- By the end of the third week, you won’t even miss your high sugar diet.
- Best of all you will be healthier, slimmer and free from your cravings!
How to Fight Sugar Addiction Withdrawal Symptoms:
When you first embark on eliminating added sugar from your diet, you’re going to experience some withdrawal symptoms – especially if some of your sugary treats included caffeine. You don’t want to use a bunch of fake things to sub for sugar, so it’s best to try to get over each symptom you have.
I. Depression:
If you notice after giving up added sugar you’re feeling depressed, ensure that you are eating some natural sugars like those found in fruit and veggies. You don’t want to have zero carbohydrates. Carbohydrates make you feel good. Just eat them without added sugar, oil and fat.
II. A headache:
This is more than likely caused by drinking less caffeine. But, if you do find that you’re getting headaches, check your hydration. If you were used to sugary drinks, it can be hard to drink plain water. But, it’s imperative that you drink enough each day.
III. Anxiety:
Anxiety manifests itself in many ways to different people. Some people get a fluttery feeling in their stomach. Others experience shortness of breath or heart palpitations. It can be very severe in some people. If you find that you’re experiencing a lot of anxiety, the best thing to do is go to your doctor for a blood test. Some illnesses like hypothyroid which has nothing to do with sugar restriction can cause anxiety.
Otherwise, just check your hydration level, sleep level, and ensure that you’re eating enough calories for your ideal weight.
IV. Irritable Mood:
Feeling moody? When your blood sugar gets too low you can feel moody. This can be remedied by eating more often. Try to balance your meals with the right amounts of protein, fat, and carbohydrates for your personal needs. Don’t allow yourself to get too hungry; this is a sure-fire way to end up feeling moody. Keep healthy snacks around like apples and no sugar added peanut butter.
V. Fatigue:
Still, feeling that 3 pm slump? Feeling tired and foggy all the time? This is a sign that you’re not eating enough carbohydrates. Remember that veggies are good carbs and you should eat them in plentiful amounts. It can also mean that you need to drink more water.
VI. Achy Muscles:
This is one of the first signs of dehydration. A lot of people who used to drink sugary drinks for most of their hydration find it difficult to get enough water. Drink at least eight glasses of water a day. For snacks, eat hydrating food like apples, carrots, oranges, and other fresh fruit and veggies.
VII. Cravings:
When you notice you’re getting super-strong sugar cravings, it’s time to look at your list of things to do during cravings. You can still eat something sweet, but instead of candy or processed food, pick something fresh like a bowl of berries or sliced apples.
The symptoms of sugar withdrawal are more difficult for some people than others. Be patient with yourself. If you cave in and eat processed sugar, drink extra water, move more, and be prepared next time with a healthy snack. Don’t forget to try the greens and vinegar.
Something Extra To Note: Beat Sugar
- Sugar does not necessarily have to be cut out completely; it can be eaten in moderation as a treat with friends.
- If you cut it out completely, people will just crave it more and find other ways to have it, like binge eating or eating in secret.
- This can have far worse consequences, so make sure to balance your food choices and limit your sugar intake.
- Healthy food with enough vitamins and minerals should out way the amount of junk food consumed.
- If people are exposed to too much junk food and not enough healthy food they can experience vitamin deficiencies.
- You will be surprised at how bad this can be, especially young children.
Low Glycemic Choices:
The more natural sugars that you consume within that 90 grams, the healthier you’ll feel. And there are many low glycemic choices that you can make.
A. Fruit: BEAT SUGAR
- Apples – 1 small = 15g.
- Apricots – 1 cup = 15g.
- Banana – 1 medium = 14g.
- Blackberries – 1 cup whole = 7g.
- Blueberries – 1 cup whole = 15g.
- Cantaloupe – 1 cup diced = 12g.
- Cranberries – 1 cup whole = 4g.
- Grapefruit – 1 cup = 16g.
- Guavas–1cup=15g.
- Honeydew – 1 cup diced = 14g.
- Lemons – 1 wedge = 0.2g.
- Limes – 1 wedge = 0.15g.
- Papaya – 1 cup 1” cubed = 11g.
- Peaches – 1 cup sliced = 13g.
- Raspberries – 1 cup whole = 5g.
- Rhubarb – 1 cup diced = 1.3g.
- Strawberries – 1 cup whole = 7g.
- Tomatoes – 1 large whole = 4.8g.
- Watermelon – 1 cup diced = 9g.
B. Vegetables:
- Artichokes – 1 large = 1.6g.
- Asparagus – 1 cup = 2.5g.
- Broccoli – 1 cup chopped = 1.5g.
- Carrots – 1 medium = 2.9g.
- Celery – 1 cup chopped = 1.8g.
- Corn–1cup=1.1g.
- Cucumber – 1 8-in = 5g.
- Green Beans – 1 cup = 3.3g.
- Kale – 1 cup chopped = 1.6g.
- Soybean sprouts – 1 cup = 0.1g.
- Spinach – 1 cup = 0.1g.
- Summer squash – 1 cup sliced = 2.5g.
- Swiss chard – 1 cup = 0.4g.
As you can see,
most natural foods don’t really have “too much” sugar. If you can eat 90 grams of sugar a day and you choose wisely from the lower sugar fruits and veggies, you’ll be surprised at how much you can eat if you avoid added sugars. When you consider that one teaspoon of processed sugar is 4.2 grams, you can decide what is best to eat in every given situation.
Alternative Natural Sweetness:
Here is a list of more natural sweeteners. If you have never tried, or even heard of, any of these, expand your taste buds and give some a shot. You will be shocked at how delicious they are and how easily you can make the switch! beat sugar beat sugar beat sugar beat sugar
- Agave Nectar.
- Barley Malt.
- Birch Sugar.
- Birch Syrup.
- Brown Rice Syrup.
- Date Sugar.
- Honey.
- Maple Syrup.
- Maple Sugar.
- Molasses.
- Rapadura.
- Stevia.
- Sucanat.
- Vegetable Glycerin.
What Is The Recommended Daily Intake of Sugar?
The American Heart Association (AHA) recommends no more than 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (38 grams) for men. The AHA limits for children vary depending on their age and caloric needs, but range between 3-6 teaspoons (12 – 25 grams) per day.
That is in line with the World Health Organization’s (WHO) recommendation that no more than 10% of an adult’s calories – and ideally less than 5% – should come from added sugar or from natural sugars in honey, syrups and fruit juice. For a 2,000-calorie diet, 5% would be 25 grams.
If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.
Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
Eat Healthy. Live Healthy!
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