Do you want to leave the sugar? Discover how to do it and the benefits for your body
Not only does it not give us anything nutritionally, but also sugar causes numerous and complicated health problems. Check here some tips to leave it.
It is far one of the most harmful elements of our daily diet. The sugar in our diet can not only generate pathologies such as diabetes or cardiovascular problems but can also lead to the loss of our memory or even cause us more problems with our partners. Are you sick of your sugar intake? In this context, you will see how to quit sugar.
Therefore, because their white beans do not contribute anything nutritionally, it is that various studies have dedicated themselves to proclaiming the benefits of neglecting their sweet company. However, it is not an easy task, especially for those who succumb to the desire to eat something sweet in the afternoon.
“Sugar is the body’s fuel, so we cannot stop consuming it,” says David Katz, a doctor at Yale University, cited by the Univision site. But what we can do is try to reduce it with different tips and having clear benefits that this decline will bring to our body.
How to leave sugar?
The Yale doctor indicates that the best way to reduce sugar intake is to read the ingredients of our purchases. “Sometimes we do not notice that a product contains an excess of sugar because it can come hidden under many names, so it is important that you know them to detect better the products you should avoid,” he says.
Therefore, as a first step, it is good that you know what alias this element can have in your food. “Some can be juice or cane honey, high fructose corn syrup, fruit juice concentrate, nectar or agave syrup, as well as some substances ending in ‘ose’, such as fructose, dextrose, sucrose, glucose. If a portion of food has any of these substances in its first ingredients, the best thing you can do is return it to the shelf and choose another, ” recommends the same specialist.
Set the goal of not trying sugar for X time
For example, do not try sweet things for two weeks. This will help you to self-control.
A can of 330 ml contains approximately ten teaspoons of sugar, according to studies. Therefore, if you want to reduce, remove them from your diet.
Have healthy options at hand
“Do you crave sugar? Eat fruit! Fruits also contain sugar but also contain vitamins, minerals and fibre. They are a much healthier option to eat something sweet when you feel like it,” experts say.
Drink a lot of water
When you feel you can’t feel like eating something sweet, drink water. Much water. “The water is very good to help your body clean and detoxify, but it will also reduce cravings,” they advise on the same site.
The benefits of abandoning extreme sweetness
Eve Shaub, the author of the book “Year of no sugar”, details that when she and her family stopped consuming sugar, they immediately felt happier, full of energy and less susceptible to sudden mood swings. “Even their palates became more sensitive and had no more headaches,” experts describe.
Less stress and anxiety: Although sweets can initially calm a nervous state, the truth is that in the long run, they can increase your irritability.
More memory: Several studies indicate that sugar-rich diets make neuronal communication difficult and reduce memory.
Less cholesterol and a happier heart: “Within a few weeks, your levels of LDL (the bad) cholesterol will decrease by 10 per cent and those of triglycerides by 20 or 30 per cent. Blood pressure will also begin to normalize, ”they say at the St. Luke’s Cardiovascular Institute in Kansas City.
Better hours of sleep: Sugar increases cortisol levels, a stress hormone that prevents you from relaxing and sleeping peacefully.
Less inflammation and less acne: Excessive sweetness has an inflammatory effect that favours diseases such as cancer, arthritis and acne.
No to type 2 diabetes: Added sugars favour fat deposits in the liver, which contributes to insulin resistance and increase the risk of diabetes.
Fewer kilos: According to studies, “fifty grams of added sugars give you about 200 calories. If you save them, you could lose 5 kilos in 6 months without further changes in the diet.”
Seven key tips for leaving candy
If it rings a bell, I have to tell you that you are not alone and that you are part of a large percentage of the population that, like you, lives totally hooked on sugar. In case you do not know: sugar is edible cocaine. YES, you heard correctly: it is a drug.
There are people (even doctors!) Who have put their hands to my head when they hear me say that I DO NOT USE IT and that it is a product that we should avoid. “But if our brain needs sugar to function!” NO, our brain needs glucose, but under no circumstances does it need refined white SUGAR to function. Refined sugar is a product that does not contain absolutely any type of nutrients and also, when we consume it, acidifies cell fluids causing great loss of minerals, vitamins and enzymes, also weakening the immune system and causing inflammation of organs.
If you are one of those who have a constant desire to eat sweet, anxieties that grow to an uncontrollable point where you ask: “I need something sweet in vein now!”, Here are some steps you can follow that according to my personal experience and that of My clients work great.
1. STOP EATING SUGAR:
Sounds obvious, but this step is crucial to stop craving for candy. When I started with the energy and integral food, I was not able to finally leave the sugar! I ate something every day, even if it was a piece of chocolate or some cookie here and there. And it was not until I left the sugar completely for a period of 6 months when I stopped feeling the monkey and felt totally liberated. The more sugar you consume, the more you crave for sweets.
2. EAT REGULARLY
Make five small meals instead of three copious meals. Regularly eating whole foods and natural foods free of refined sugars reduces your craving for candy. If you wait a long time between meals (more than 4 hours), you will reach such a point of hypoglycemia in which your body will ask you something sweet to raise glucose levels quickly.
3.CARE WITH SALT:
There is a great relationship between salt and sugar. The saltier you eat, the sweeter you will fancy, so reduce salt intake and change its quality (buy sea salt and forget about table salt). The food should taste tasty but never salty; in general, the salt should only enhance the natural flavour of the rest of the ingredients.
Stop feeling anxious about eating sugar is a time-consuming process. That’s why I recommend that when you feel like eating something sweet, eat something less concentrated, a more natural sweet like fruit, dried fruit: dried apricots, dates, raisins, dried apples… etc. (One of my favourite quirks is a date with some hazelnut butter!).