5 steps to curb your sugar habit
Going “cold
turkey” on sugar is not recommended, unless you can cope with headaches, mood
swings, skin eruptions, depression and drowsiness. Take it slowly and your
transition from sugar-dependency to stable blood sugar will be much easier.
Adapt
your diet
Cut out as
much processed foods as you can, and increase your protein portions to dampen
sugar cravings. “Protein stimulates the release of glucagon, a fat-burning
hormone that maintains stable blood glucose levels and releases stored fat so
it can be burned for energy,” says Teitelbaum. Eat nuts, cottage cheese,
chicken, turkey, eggs and lean meats. Eat enough healthy fats to help maintain
your energy levels and balance blood sugar. Choose low-GI carbohydrates, which
release their sugars slowly and help steady energy levels for longer. “These
include wholegrains, fibre-rich and low-starch foods such as beans, and pulses
and lot of colourful vegetables including broccoli to reverse the
immune-suppressing effects of sugar,” he says.
Do
regular exercise
Regular,
moderate exercise will help stabilize your blood sugar levels. It also improves
insulin response, so your body can deal with blood sugar highs when they occur.
When you exercise, your energy levels increase, reducing your need to reach for
sugar and caffeine. Strenuous exercise, on the other hand, can cause your body
to release more glucose to fuel your muscles, which raises blood sugar levels
temporarily. After a workout, avoid the call of sugar-laden sport- recovery
foods and drinks, and try coconut water or berries and nuts instead.
Take a
multivitamin
“Inadequate
levels of nutrients will trigger food cravings,” says Teitelbaum. Fatigue and
stress use up vital nutrient stores. Multivitamins contain B vitamins, which
help to metabolise carbohydrates and prompt your brain to produce the “happy
hormone” serotonin, and the mineral chromium, which improves insulin production
to see you through sugar withdrawal. “Adding one tablespoon of ground cinnamon,
rich in chromium, to your meals each day has been shown to improve insulin
function,” says Bailey.
Stay
hydrated
Drinking
water helps fill you up when a sugar craving strikes. “Caffeine makes sugar
withdrawal worse,” says Teitelbaum. When the caffeine wears off, your body
automatically looks for sugar for energy.
Sleep
Sleep is
vital for balancing hormones and ensures your brain produces enough serotonin
to boost your mood and suppress your appetite. Sweet dreams!
Is fruit sugar bad?
Regular, moderate exercise will help stabilize
your blood sugar
The sugar
in fruit is naturally occurring fructose. “Restrict your fruit portions to
two-a-day,” says Bailey. “Eat the whole fruit, not just the juice, to get all
the vitamins, minerals and fibre. Apples, pears, citrus fruits and berries are
less likely to create blood sugar spikes than mango, pineapple, grapes and
dried fruit.”
Sweet as… six sugar alternatives
Stevia This South American herb has been
used for centuries as a sweetener. It has zero calories and carbs, and scores
zero on the glycaemic index. Try Truvia (270g, $8) or PureVia (65 cubes, $8),
both available at waitrose.com
Pure
maple syrup
Naturally lower in carolies and higher in nutrients than honey, this is great
for porridge, pancakes, tea and smoothies. It’s rich in manganese and zinc for
a healthy immune system. Try Meridian Organic Pure Maple Syrup (250g, $8;
goodnessdirect.co.uk)
Agave
nectar Extracted
from the Agave plant, agave nectar is sweeter than honey. It’s a delicious
natural sweetener and has medicinal anti-bacterial properties. Try The Groovy
Food Co’s Premium Agave Nectar (250ml, $4; tesco.com)
Fruit
syrups Made with
100 per cent fruit, these syrups are a healthy substitute for honey and
processed sugar. Try Sweet Freedom Natural Sweetness syrup (350g, $4;
healthysupplies.co.uk)
Xylitol This natural sweetener is used to
sweeten chewing gum, toothpaste and medicines and actively protects your teeth
from decay. It has 40 per cent fewer calories and 75 per cent fewer carbs than
sugar, and is safe for diabetics. Try Total Sweet 100% Natural Xylitol
Sweetener (225g, $4; sainsburys.co.uk)
Luo Han
Guo This Chinese
fruit is 300 times sweeter than sugar. Its health benefits are endless: it can
be used as a remedy for colds, coughs and sore throats, and as a blood
purifier. In its powdered form, it can be added to hot drinks and used in
baking. Try Herbaforce Luo Han Guo Extract (50g, $6; happyhealthco.co.uk).
Secret sugar traps
Sugar
labeling is voluntary in the UK at the moment. Are these sugar-laden sinners
hiding out in your cupboards?
·
1 teaspoon – 4g of
sugar
·
Tropicana orange juice
– 20g fructose per 200ml (only 10g sugar in a Krispy Kreme doughnut!)
·
Onken Biopot Natural
Set yoghurt – Contains 8,7g sugar per 150g serving.
·
Glaceau Vitamin Water –
23g added fructose and cane sugar per 500ml
·
Special K cereal – A
30g bowlful contains 11g of sugar
·
Yakult – This probiotic
contains 9.2g of sugar per 65ml shot.
