7 Ways to Reduce Sugar in the Diet

All of us have been brought up to understand that “Just a spoonful of sugar helps the medicine go down” and as infants we have regarded sweet as a symbol of love. Today, the World Health Organization does not extol the virtues of sugar but recommends a serving of 5 to 7 teaspoons and nothing more per day. This will help us remain healthy and avoid problems such as cardiovascular diseases, obesity, diabetes and other issues.

Studies on the subject reveal that sugar is also a cause for energy slumps, mood swings and memory loss. Morphine like chemicals is produced in the brain when one tastes sugar and the result is a natural high that works in different ways on individuals. Once a person is addicted to sugar, their brain works in the same way as most illegal drugs, and the consequences are dire. Your best plan of action to overcome the addiction is to follow a structured flexible plan that will help control those sugar cravings.

Here are 7 ways to help you reduce sugar in your diet plan.

1. Start your day with a healthy breakfast that includes proteins, fats and plant based foods that are referred to as Phytonutrients. These refer to fruits, legumes, nuts and seeds, vegetables and whole grains. Gorge on fruits and nuts instead of carbs and sugary foods and you will not crave for sugar when you feel satisfied. Smoothies made with natural yoghurt and fruits are also a great way to enjoy a balanced meal.
2. Eat more proteins and healthy fats. Recent research indicates that butter is good for you. The other healthy fats are coconut oil, olive oil and nut butters. Too little or too much animal protein unleashes a craving for sugar so ensure you limit the portions to the recommended levels.
3. Read the labels before you purchase foods from the grocery store. Processed foods should be avoided at all costs. This includes canned products, juices, flavored dairy products and sodas. Many of the manufacturers offer products that say “No Added Sugar.”  This does not mean that the ingredients are sugar free. Be wary of such products especially when you are trying to curb your sugar cravings. Substitute with fresh yoghurt and add fruits such as strawberries, bananas and apples to make a yummy dessert that you can eat as an “anytime” snack.
4. The best way to reduce sugar in your diet is to drink plenty of water. When temptation strikes reach out for a glass of water instead. You will find that you are not as desirous of eating a candy or chocolate as you were minutes ago. Dehydration generally brings on those sugar cravings and when you sip on filtered water, you can concentrate on doing something more fruitful.
5. Try snacking on vegetables such as carrot sticks, cucumber sticks and sweet potatoes. Eat a handful of berries and smear fresh butter on a baked potato when you feel like indulging yourself. The natural sugar content does not have as many calories as bakery products or flavored drinks.
6. Drink green tea, black tea, coffee and milk without sugar when you are thirsty. This revives you and yet does not make you feel as if you are committing a sin. You are in fact ensuring that you reduce the amount of sugar that you consume in a day.
7. Spice up that drink or cereal. Spices such as cinnamon, nutmeg, vanilla add flavor and natural sweetness to a dish. Mint and angelica can also be sprinkled liberally on your salads and used as garnish to make any low calorie meal tastier.