Countless studies have proved that high sugar intake leads to serious health problems like obesity, diabetes, heart disease and cancer. Thou...
7 Efficient Ways To Control Sugar Craving
Countless studies have proved that high sugar intake leads to serious health problems like obesity, diabetes, heart disease and cancer. Though most people are already aware of it, it's just too hard for someone to cut back on sugar especially when you've already programmed your body eating those food almost everyday. Sugar has infiltrated so much on modern food that often disguised themselves as healthy options when in fact they are not- like healthy cereals, salad dressings and yogurt. Maintaining a healthy blood sugar can become harder as you age. So as early as now, you may want to start cutting back on your daily sugar intake and keep it balanced. Below are the tips that works best for those who aim to cut back their sugar craving.
1. Set yourself for a 24-gram sugar ( six teaspoons) intake in 24 hours. Being aware of what you eat is a good start to cut back on sugar. Remember this formula: 1 tsp/cube = 4 grams. Always check back sugar grams on the label and divide by 4 to get the number of teaspoons. If you munch on biscuits (say, Cream-O) for snacks which contains 9 grams of sugar, divide it 4 and you''ll get roughly 2 tsp. of sugar. Do the same on beverages that you drink. In a week, you'll find yourself not wanting sugary stuff on to your mouth.
2. Stick to complex carbs. These complex carbohydrates contain fiber and protein which slows down the breakdown and absorption of carbohydrates thus they don't become sugars too quickly and cause a glucose spike. When there is too much glucose in our body, it slower down our metabolism and is converted to body fats. So ditch those white bread, white potatoes, white rice and white flour pasta. Replace them instead with whole grain baked foods, sweet potatoes, whole wheat pastas and other colorful root vegetables.
3. Hydrate yourself properly. Eliminate soft drinks and other non-diet beverages. These drinks are loaded with high sugars and chemicals. Follow the traditional and recommended "drink eight 8-ounce glass of fluid a day". Although the Institute of Medicine determined that the adequate intake for men is roughly about 13 cups while women is about 9 cups of fluid everyday. Adequate water intake will suppress your appetite, boost your metabolism and making you feel less bloated.
4. Eat fiber-rich fruits and vegetables. Soluble fiber that are found in fruits and vegetables creates a gel when mixed with water. This gel mixture makes you feel full, slows down sugar digestion and absorption. Insoluble fiber on the other hand, helps you regulate proper bowel movement and keeps you off hunger pangs which we sometimes treat with sugar intake. Examples of food high in dietary fiber are corn, cauliflower, squash, cabbage, berries and beans.
5. Indulge on protein meals. Protein slows digestion and helps create that feeling of fullness, preventing you from unnecessary eating which would increase your blood sugar. Study shows that eating protein with your carb keeps them fully and quickly absorbed too. The next time you eat healthy carb meals, pair them up with lean meat like chicken or turkey breast.
6. Get into natural sugars. Our body also need adequate amount of sugar to provide us energy to get through the day. But make sure you get those natural sugars instead that are found in fruits and vegetables. Avoid corn syrup, high fructose corn syrup, white sugar and processed heated honey.
7. Don't starve yourself. Starving yourself will result breaking down of stored fats into glucose. Since you're brain detected that your body has been deprived, it will signal you to eat more than what you really need *leading to high sugar intake) and puts it in storage because it is afraid you're going to starve it again. Instead of going into starvation mode, fuel your body every two to four hours with light and healthy meal.