14 Tips to Control your Sugar Addiction
Even if you don’t eat a lot of candies, you should know this: the average woman eats 26 kilos of added sugar every year. This results in 275 calories per day, which is nearly three times the daily limit of six teaspoons (25 grams) recommended by the American Heart Association.
Potential side effects include reduced energy, excessive abdominal fat, premature aging (wrinkles!) and serious, long-term problems such as heart disease, diabetes and obesity.
However, eliminating just the desserts from your diet is not the solution to the sugar craving; about 75% of packaged foods, such as pasta sauce, ketchup and dressings, are loaded with added sugar.
So what is the best way to control sugar addiction?
Follow these tips and strategies to control sugar addiction and you’ll surely have a healthier life:
1. Say goodbye to soda
A 355 ml soda can contains 39 grams of sugar. Juice can be natural but is not better: a glass usually has 22 grams. So it is best to opt for plain or mineral water, or unsweetened iced tea.
2. A better breakfast
Eliminate granolas that are a sugar pump and choose a cereal. Another option is to opt for scrambled eggs with spinach and avocado, as protein helps control your appetite all day long.
3. No more happy hour
A margarita can bring up to 25 grams of sugar. Drink dry wines, such as pinot grigio (which contains less than one gram per ounce). Or order vodka with mineral water to avoid using added sugar.
4. Semi-sweet
If you love to eat cookies after dinner, choose the best, and bite a 65% bitter chocolate square (the higher the percentage, the less sugar you have).
5. Eliminate your 5 p. m. cravings
New research suggests that your inner sugar monster wakes up in the afternoon, as self-control weakens. Distract yourself with a program from your favorite show or, if you’re at work, with a 15-minute walk (eliminate the urge of a snack anytime of the day).
6. Bye, bye definitely
Do you plan to remove sugar calories from your diet? Replace them with protein energy, healthy fats, fruits and vegetables. Eating sweetener in small amounts causes more intense hunger (and that’s the last thing you need).
7. Beware of impostors
Your brain doesn’t recognize sweeteners as sugar, and you’ll end up wishing for sweeter ones to compensate.
8. Be the best detective
Check the labels and only buy whole-grain products with at least three grams of fiber and less than five grams of sugar per slice.
9. Decode your flesh
Some butchers have products packed with sweetener, derived from maize called dextrose. Before you go shopping, research the brands on the Internet to make sure your meat has no sugar in it.
10. Do the math
Read the label and grams of sweetener, and then divide that number by four to get your total teaspoonful of sugar.
11. Know your enemy
He’s a crafty fuckin’ liar with little more than 50 different names, which usually end in bear (for example: fructose, maltose, sucrose). By the way: honey, agave and maple syrup also count. So be very careful.
12. Think twice
A medium latte can have 18 grams of added sugar, and some creams have five per tablespoon. Switch to unsweetened dairy versions, such as almond milk (you could save 16 grams per cup).
13. Intelligent consumption
A Greek yogurt without vanilla fat can provide as much as an ice-cream scoop of the same flavor. Energy bars usually contain more energy than you should consume in a day. Stick to be natural and consume blackberries.
14. Order dessert
Eating a little candy once a month is comforting, and as your tastes change, you may be satisfied with one or two tastings.
Nilam is the owner and writer of EverydayCares.com. She is an experienced pharmaceutical professional and believes that many of the health problems can be cured naturally at home. She enjoys reading scholarly medical journals and gets inspiration to write up-to-date practical information and resources and makes sure all of the articles are of the highest quality. The best way to reach her is via [email protected]
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