Refined sugar has been shown to be one of the worst things you could put in your body. Harvard Health Publishing has linked the overconsumption of processed sugar to Type II diabetes, heart disease, cancer, obesity, high blood pressure, and tooth decay. Sugar contains no nutrients, protein, healthy fats, or enzymes and is considered “empty calories”. However, it can be hard to cut out these fatty sugars as they are in most foods leading to a mass addiction to the sweet killer—some even consider it a “drug”.
Here are some tips to help you achieve your goals:
1. Don’t go too fast!
When making a change in your diet, make sure to take it slowly so you can make sure that you can stick to it. A great way to start this diet is to cut out obvious sources of sugar—baked goods, candy, and sugary drinks. Going cold turkey is not the way to do this.
2. Find Where Else Sugar Lurks.
A lot of the foods found on the shelves of our supermarkets have plenty of added sugars that hide in the labels of these foods. So, make sure to read the label of everything you buy so you can slowly cut out these foods!
3. Find a Balance.
If cutting out all sugar is a bit too hard for you, there’s good news! The American Heart Association recommends that women stick to less than 25 grams of sugar and men less than 36 grams of sugar a day. This allows you a little wiggle room to eat something to satisfy your cravings! Even then, going over this recommended amount isn’t the end of the world. Treat yourself every once and a while with something you just can’t give up!
4. Use Natural Sweeteners!
Another way to cut out some harmful sugars like refined sugar, high fructose corn syrup, and artificial sugars is to use alternatives that offer more health benefits. A very popular substitution for these harmful sugars is coconut sugar, as it boasts many antioxidants, vitamins, and minerals. This sugar is also great for gut health and diabetics because of its low glycemic index. But it isn’t only healthy for your body, it is also the most environmentally sustainable! The coconut trees this sugar is derived from require very little water and land, making it a win-win for the environment and your body. Try Leaner Sweetener to add a little sweetness to your life!
5. Properly Fuel your Body!
It’s hard to stick to this lifestyle change when your body has been hardwired to constantly crave sugar. The key to curbing these cravings is to properly fuel your body with healthy fats—nuts, salmon, avocado, chia seeds, or coconuts. This is because these healthy fats help stabilize your blood sugar, and studies done by Journal of Clinical Investigation have shown that a dip in blood sugar leads to your body craving more high-calorie foods. So, make sure that every meal has some sort of healthy fat in it! If you want to make sure you get your healthy fat in the morning, use Leaner Creamer—made with coconut oil—to give your coffee that velvety creaminess and rich flavor without all the sugar.
6. Distract Yourself!
When those cravings creep into your mind, get up and go do something! Whether it’s just a walk around your neighborhood or a workout session at your gym, make sure to distract your body from your cravings the moment they hit! A study done by PLoS One Journalshowed that a 15-minute walk significantly reduced pariticipants’ urge to eat a sugary snack compared to their control group.
Sugar is such an integral part of our everyday diet that it is understandable how hard it can be to purge it from our lives. But, it is possible to completely rid it from our liveswith the right mindset, a good pace, and being mindful about the danger of hidden sugar. Removing sugar from your everyday diet can lead to many health changes, as well as change your taste buds for the better. This