It’s now widely accepted that sugar is responsible for more than
just cavities! Diabetes, obesity, cardiovascular disease and cancer have all
been attributed in some way to sugar intake.
This is definitely reason for alarm. Not
only do many of the packaged foods we eat contain large amounts of sugar, but
studies have shown sugar to have similar addictive qualities to that of opiate
drugs. Regardless of your intentions to quit sugar, willpower might not be
enough.
Starting the day off with a large dose of
protein (15-20g) helps you maintain a steady blood sugar level throughout the
day. Sugar cravings are much easier to avoid if you do not let your blood sugar
spike too high and then dip too low. Eggs or a smoothie with protein powder are
great options.
Fats help you feel full, reducing the
likelihood you will reach for the sweets. Not all fats, however, are created
equal. A good fat source that I recommend is coconut oil, as it’s a medium
chain triglyceride that the body uses right away for energy, rather than
storing it as fat. A simple tablespoon or two of coconut oil will leave you
feeling full and energized. If the thought of it on its own doesn't make you
salivate, use it in your baking!
Although artificial sweeteners are
calorie-free, a Yale study has shown that certain sweeteners like aspartame and
sucralose can actually increase your sugar cravings. Consuming these zero
calorie sweeteners reduces the brain’s dopamine levels, leaving the body
feeling an intense craving for sugar, which will increase brain dopamine. Avoid
this vicious cycle altogether and stay away from artificial sweeteners.
Two hormones, leptin and ghrelin, are
closely linked to hunger. Ghrelin triggers the hunger sensation, while leptin
causes feelings of satiation. With prolonged sleep deprivation, leptin
production decreases, and ghrelin production increases, causing the body to
feel hungry and therefore increasing the likelihood of reaching for the sweets.
5. Sweeten with cinnamon.
There’s no denying that we're programmed to
like the sweet taste of food but there are natural ingredients that can be
added to recipes to provide a hint of sweetness, without the sugar. A great one
for coffee, baking or breakfast smoothies is cinnamon. Not only does cinnamon
add flavour to your food, but just 1/2 teaspoon daily helps lower your blood
sugar levels, triglycerides and LDL cholesterol.
Now, onto quitting time!
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