5 ways to reduce sugar

"Dear Ask Alison,
I am wanting to cut back the sugar I consume, any advice on how to do it so I don't go crazy?"
~ Meredith M.- St. Charles 

I applaud you for taking this big step toward better health. This is no small feat. Some clinical studies have shown that sugar can have the same effect on the brain as narcotics such as cocaine, and giving it up is as much a mental battle as a physical one. Here are 5 ways to keep your body-and mind-on the goal.

1. Spice it up. Spices such as cinnamon, cardamom, and nutmeg are delicious in your morning coffee or tea and can stimulate the taste buds when they’re missing that sweet stuff.

2.  Eat more. Of the healthy stuff, and more often. Keeping hunger at bay can help you resist the urge grab a poor choice out of desperation.

​3. Redirect the craving. Take a walk, jump, or twirl. Sometimes simply moving your body can distract it (and your mind) from those unhealthy urges. 

​4. Don’t deprive yourself. Naturally occurring sugars in fruits and vegetables react differently with your brain chemistry and aren’t as addictive as the processed stuff. Including naturally low sugar foods such as super dark chocolate, green apples, and unsweetened coconut flakes can satisfy sweet cravings without derailing your hard work. ​

5. Hydrate. Probably the most important health tip across the board, proper hydration can help with all kinds of ailments, including headaches and fatigue, as well as feelings of hunger and cravings. There are several apps for iOS and Android devices, including Waterlogged, Daily Free Water, Waterlog, and iDrate, which give personalized water intake recommendations and reminders. Good luck to you! 

references

Ahmed SH et al. “Sugar Addiction: Pushing the Drug-Sugar Analogy to the Limit.” Current Opinion in Clinical Nutrition and Metabolic Care 16.4 (2007): 434-9

Beyond sugar shock : -- the 6-week plan to break free of your sugar addiction & get slimmer, sexier, & sweeter  -- Connie Bennett

Lenoir, Magalie et al. “Intense Sweetness Surpasses Cocaine Reward.” Ed. Bernhard Baune. PLoS ONE 2.8 (2007): e698.

Recommended Reading
Click on an image to reserve your copy from the Library today