The Pitfalls Of Sugar
Sugar inhibits the effect of leptin, which is a hormone that lets your body know when its full. So your body never feels full and you keep right on eating!
Adult onset diabetes rates are at their highest ever, and so is obesity. Sugar is the biggest culprit of these two diseases. Some agencies are claiming that sugar is as addictive as cocaine and heroine, in that it releases the same feel-good chemicals in your brain that heroine AND cocaine do, short-term of course, leaving you wanting more.
There has even been recent talk of taxing it, like we do cigarettes and other addictive like substances. Anything that creates a craving for more, even from just having a small amount, is considered an addictive substance.
Think about this: if you drink one cup of coffee every day and put 2 teaspoons of sugar into that coffee, and multiply that by 7 days, thats 14 teaspoons of sugar a week, just in your daily coffee. If you multiply that by year, its 728 teaspoons or 15.16 CUPS per year! And that does not account for all the other foods you eat daily that are loaded with sugar and HFCS
Did you know that eating sugar can suppress the immune system for up to 6 hours? Why do you think so many people get sick right after the holiday season? Their immunity is so worn down from eating so much sugary, fatty food that they are completely vulnerable to any bug that is out there.
Include Complex Carbs In Your Meals
Sugar is a simple, harmful carbohydrate while fiber and starch are complex beneficial carbs. Incorporate complex carbs in every meal of the day and watch the sugar cravings run away. For breakfast, add oats and cereals to the table. Replace milky bread with whole wheat bread at lunch. Eat some rice with beans or peas for dinner, and youll be good to go.
Keep Your Meals Diverse
Make sure you incorporate all food groups when you prepare a meal. According to Nutrition Stripped founder, McKel Hill, MS, RDN, LDN, people don’t realize they’re what they’re missing in their meals and it could be detrimental. “I’ve found in my practice that often people crave sugar because of generally imbalanced diet as a whole,” she says. “At mealtimes, they might be missing out on enough fiber to keep them physically full or can be lacking enough protein to keep them satiated, or enough healthy fats. All the macronutrients work together to keep our blood sugars stabilized and keep us satiated so we need them all.”
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Seven To Tame Sugar Cravings
Address underlying emotional issues that cause you to eat sugary foods. Work with a coach, or therapist to help you get to the root of your comfort eating and sugar cravings. When you feel a craving, sit with it instead of feeding it. See if you can determine if the craving is real or if you are seeking solace outside of yourself. You can journal about it and see if anything further comes forward. You might feel super uncomfortable, but sit with it until it passes. Awareness is the first step to breaking any habit.
Not only is sugar the culprit of many prevalent diseases today, but it is also responsible for premature aging, arthritis, brittle bones and more. It is highly acidic, which creates an unhealthy and toxic internal environment in your body.
Over time, the more you eat clean, healthy, alkaline rich foods, the less and less your body will crave the sweet stuff. You will be crowding out those bad foods to make room for the good ones, and your body will let you know! I am rooting for you, and a sugar-free life!
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How Much Sugar Should We Be Eating Anyway
The WHO says adults should limit added sugars to 25 grams a day.
Remember, this is added sugar. Fruit does not count. Eat your fruit and enjoy all the wonderful benefits they have to offer! However, I try to stay away from eating too much dried fruit because they are full of sugar and when you eat enough, they will cause the same havoc in the body as refined sugar.
Any sugar that is listed under sugar on a label is added sugar and should be counted towards your 20 daily grams.
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Can You Make Your Life Sweeter
If sugar feels like a reward to you, try replacing it with a different treat that makes you happy. A walk with someone you love, a trip to the movies, an excellent new book, or a bouquet of flowers for your bedside can lift your spirits and make you smile.
And dont rule out the bump in serotonin and beta-endorphins you get from exercise, a well-balanced meal, work that makes a difference, even a sunny day. When you experience joy and fun, they spell happiness to your body so you dont need to fill yourself up with sugar.
Letting go of sugar is stressful but the benefits you feel will keep you moving forward. Go for progress not perfection!
https://health.usnews.com/wellness/food/articles/2017-05-12/everything-you-need-to-know-about-sugar-cravings
http://www.cookinglight.com/news/sugar-craving-gene-keeps-body-fat-low
1 Rouch, C., et al. 2003. Extracellular hypothalamic serotonin and plasma amino acids in response to sequential carbohydrate and protein meals. Nutr. Neurosci., 6 , 117-124. URL : http://www.ncbi.nlm.nih.gov/pubmed/12722987 .
Wurtman, R., & Wurtman, J. 1995. Brain serotonin, carbohydrate-craving, obesity and depression. Obes. Res., 3 , 477S-480S. URL : http://www.ncbi.nlm.nih.gov/pubmed/8697046 .
2 DesMaisons, K. 2008.Potatoes Not Prozac: Solutions for Sugar Sensitivity NY: Simon & Schuster.
3 DesMaisons, K. 2008. p. 145.
4 DesMaisons, K. 2008. p. 75.
5 DesMaisons, K. 2008. p. 145.
6 DesMaisons, K. 2008. p. 185.
7 DesMaisons, K. 2008. p 84.
What Is The Root Cause Of Sugar Cravings
The root cause of sugar cravings is a micronutrient deficiency. The human body is intelligent and gets us to crave foods that contain the nutrient we may be missing. For example, you may be strongly craving chocolate because you have a magnesium deficiency chocolate is a rich source of magnesium! Moving forward, make sure youre checking your vitamin levels and aiming to eat foods rich in the nutrients you need, without the high levels or sugar.
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Eat More Healthy Fats
Healthy fats stabilize blood sugar levels and keep us feeling full over a longer period of time.
Therefore, just by eating more healthy fats and cutting back on sugar, the body starts to use more fat whenever it needs energy.
So what are the best fats to help curb sugar cravings?
raw nuts, coconuts, coconut oil, olive oil, avocados, avocado oil and fatty fish will give you the most benefits.
Ways To Counter Those Sugar Cravings
Cravings imply that the body is missing something. Its regularly caused by an absence of supplements in the body, yet it can likewise be for emotional reasons. The way to diminishing sugar longings is to concentrate on having a solid eating routine by including natural, healthy nourishment to it. The more we eat whole and healthy sustenance, the more we support our body, and the more the want for sugary nourishment diminishes.
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How To Stop Bad Food Cravings
Naturally, if we want to start getting healthy, we first have to learn how to stop bad food cravings.
SugarI need sugar.
No salt.I need salt.
As I am sure you all know, food cravings are a bitch . You can ignore them, try to occupy yourself with something else, have a nap, but they just hover there in your sub-conscience and then pounce again at your first sign of weakness. Believe me, I know of what I speak.
In case you were born in a cave, I will explain.
Food cravings are intense desires for specific foods or food groups. Everyone experiences them differently but they come and go when least expected and defy you to control them. They lead people to eat foods that have adverse health effects, and they can crash a healthy diet quicker than the blink of an eye.
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Use The Salty Sweet Visualization Exercise
Sounds sillybut try this: When you find yourself faced with the temptation to eat something sugary that youd rather not and your willpower is waning, imagine that youve poured salt all over it. For real! Lets say youre full but cant stop eyeballing that plate of cookies on the counter take a moment and visualize yourself shaking salt all over a cookie and then taking salty bite after salty bite. Experts say this works because, believe it or not, humans have a natural aversion to overly salted foods. This trick works well for a lot of people!
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Low Sugar Meals Delivered
Cooking more of your meals at home is one way to decrease added sugar in your diet. But if you don’t have the time or skill set to meal prep for yourself, how about a healthy meal delivery program?
Pick a meal plan that fits your taste and fitness needs and get consistent, healthy meals to help you stay balanced and on track. Plus, little to no added sugar to help you detox and cut cravings for good.
How To Stop Sugar Cravings: 8 Tips To Use Right Now
If you’re craving sugar, here are some ways to tame those cravings.
But won’t eating more often mean overeating? Not if you follow Neville’s advice to break up your meals. For instance, have part of your breakfast — a slice of toast with peanut butter, perhaps — and save some yogurt for a mid-morning snack. “Break up lunch the same way to help avoid a mid-afternoon slump,” Neville says.
Continued
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Here Are 5 Things You Can Do To Lessen Sugar Cravings:
1. Eat magnesium rich food.
These incorporate dark leafy greens, nuts and seeds, brown rice, quinoa, and avocado. Sugar cravings may actually be a consequence of magnesium inadequacy.
2. Zest up your suppers with cinnamon, nutmeg, and cardamom.
These flavors wont just sweeten your sustenance, they will likewise help adjust your glucose and lessen sugar cravings.
3. Ensure you expend healthy fats with your dinners.
They give satiety and they help to keep your glucose stable. Healthy fats incorporate those found in avocados, nuts and seeds, coconut, extra virgin olive oil, and the common fats found in animal items, for example, salmon and pastured eggs.
4. Cut back on caffeine, liquor, and processed nourishments.
Caffeine and liquor dehydrate the body and can prompt mineral insufficiencies. Processed nourishment tend to be high in sugar and salt, which both prompt sugar cravings. Be that as it may, dont be too hard on yourself. Its OK to have some espresso or a glass of wine infrequently. Its all about control.
5. Ensure you remain hydrated with fresh water and green teas.
Lack of hydration is connected to sugar desires. You should drink about 4 litres of water every day. Add a cut of lemon to your water to enhance the taste if necessary.
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What Are The Benefits Of Taking Glutamine
L-glutamine has been studied as a helpful supplement for people with irritable bowel syndrome and also has been studied to improve healing after surgery and trauma.
âTypically, the times we see the benefits of supplementing glutamine in your diet are during times of recovery from injury or illness. Remember that the body does produce the amino acid naturally, and you may not need to consume it as a supplement,â says Castillo.
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How To Stop Sugar Cravings In 5 Simple Steps
Excess of anything is typically unhealthy and thats particularly true for sugar addiction. A sweet tooth is harmless until you begin to overindulge. Intake of more than the standard amount of sugar every day causes many negative effects and diabetes is the most common one. Besides heart diseases, dental issues, and cancer, sugar addiction can also damage your brain. If you have irresistible urges to consume sugary foods, thats a sure sign you need to learn how to stop sugar cravings. The more sugar you eat, the stronger your cravings will get. So here are a few tips to counter the sugar addiction cycle.
Avoid Foods With High Sugar Content
The best way to control sugar cravings is by avoiding sugary foods such as sodas, fruit juice concentrates, and baked goods. Make your juices at home, replace sodas with lemon water, and always read the labels before buying any similar product. Opt for food items with less than 10 grams of sugar per serving.
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You Dont Eat A Balanced Diet
If youre not eating a balanced diet, including adequate amounts of lean protein and healthy fats, you may find your sugar cravings surge. When your body is only fuelled by refined carbohydrates it can cause a sudden spike in your blood sugar. As a result, the sudden injection of insulin released in order to cope with the sugar rush causes blood sugar levels to drop rapidly again, producing a ‘sugar crash’.
This can make tiredness worse and perpetuate the sugar-crave cycle, as your body will once again crave food that will ramp up blood sugar and energy levels fast. So if youre craving a candy bar an hour or two after eating a meal, it may be a sign that you need to increase the amount of protein and healthy fats on your plate.
Great sources of protein and healthy fats include chicken, tofu, avocado, eggs and nuts.
Sugar Cravings: What Causes Them
American consumers consume 130 pounds of sugar and high-fructose corn syrup annually. That is 40 teaspoons per day per person!
Artificial sweeteners were invented to replace sugar as a lower-calorie option, but research indicates they are completely ineffective. Artificial sweeteners can increase your appetite as well as your total calories.
To allow your body to fuel itself naturally, its important to provide it with the things it needs. Sugar cravings occur because our bodies are not provided with sufficient nutrients, so they look for quick energy fixes in carbohydrates.
Among the neurotransmitters that control mood, appetite, memory, and social behavior is serotonin. Because of this, it temporarily improves our moods, and then, as soon as they pass, we start craving it again.
Nutrition, exercise, adequate consistent sleep, and supplementation can boost our serotonin levels. The cravings will disappear once your body learns to receive vital energy from healthy sources instead of carbs. You will be doing your body and mind a great favor by cutting sugar from your diet.
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Swap Carbonated Drinks For Carbonated Water
Carbonated drinks such as soda are full of sugar and generally not good for you. However, it can be difficult to let go, especially if you are attending parties or in the summer when you want something to calm the heat. Luckily, carbonated water can do the trick. Just flavor it a little with any sweet spice, or add a splash of natural juice such as cranberry or cherry juice to give it color. You can also add a naturally flavored teabag.
Dont Mistake Tiredness Boredom Or Anxiety For Hunger
People eat for a variety of reasons, but its not always hunger that drives their decisions.
If youre tired, you should rest. If youre bored, you should find something to do with your hands other than snack on sugar, like knit, read a book, or go on a bike ride.
If youre struggling with anxiety, try some deep breathing, meditation, or yoga to calm your nerves instead of a candy bar laden with sugar.
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Opt For Healthier Sweets
When cravings hit, you may be able to satisfy your sweet tooth with healthier alternatives like fruit and sugar-free gum.
Fruits contain natural sources of sugar that can cause a similar release of dopamine but are less likely to mess with your blood sugar and energy levels due to their high fiber and nutrient content. They also contain significantly less sugar per volume compared to sweets and desserts. Try reaching for some avocado, berries, apple, banana, oranges, pear, or mango next time you need a fix.
Some studies have also linked chewing gum with better appetite control and decreased cravings for carbs later in the day .
When Rats Were Given The Choice Between Water Sweetened With Saccharin And Intravenous Cocaine 94% Chose The Saccharin Water
One study out of France, presented at the 2007 annual meeting of the Society for Neuroscience, showed that when rats were given the choice between water sweetened with saccharin and intravenous cocaine, 94% chose the saccharin water. When the water was sweetened with sucrose , the same preference was observedthe rats overwhelmingly chose the sugar water. When the rats were offered larger doses of cocaine, it did not alter their preference for the saccharin or sugar water. Even rats addicted to cocaine, switched to sweetened water when given the choice. In other words, intense sweetness was more rewarding to the brain than cocaine.
The American Psychiatric Association defines addiction to include three stages: bingeing, withdrawal and craving. Until recently, the rats had only met two of the elements of addiction, bingeing and withdrawal. But recent experiments by Princeton University scientist, Professor Bart Hoebel, and his team showed craving and relapse as well. By showing that excess sugar led not only to bingeing and withdrawal, but to cravings for sweets as well, the final critical component of addiction fell into place and completed the picture of sugar as a highly addictive substance.
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