Have you decided to give up sugar in the future? There are good reasons for doing this. Sugar is not only considered fattening, it also makes us sick. Those who regularly consume a lot of sugar risk, among other things, tooth decay, type 2 diabetes and cardiovascular disease. But completely eliminating sugar is a big challenge for most people. Because sweet and sugary foods taste good to us, they give us energy and release the happiness hormone, dopamine, which puts us in a good mood. This is what makes it so difficult to give up sugar completely. Because craving for something sweet certainly has addictive-like traits, as it appeals to our reward system. Additionally, we often ingest sugar unnoticed. Sugar is hidden in almost all processed foods.
Sugar free diet: how to get started
But how do we manage to reduce our sugar consumption and ideally get rid of the sugar completely? The following tips make it easier to start a sugar-free diet:
1. Ban sugar from your kitchen
To get rid of the unhealthy sweetness completely, you should eliminate all treats like chocolate, soda and sweets to spread from your kitchen cabinets – that way you aren’t even tempted to eat the unhealthy treats. Be disciplined when grocery shopping. Only healthy, unprocessed foods should end up in your shopping cart.
2. Eat fiber and protein
Most of the time we crave sugar when we’re hungry. For this reason, you should focus on foods rich in fiber and protein when it comes to your meals. This allows the blood sugar level to slowly rise after eating, ensuring a longer lasting feeling of satiety. Excellent sources of protein are fish, meat, dairy products, nuts and legumes. Dietary fiber is found mainly in fruits and vegetables and in whole grain products.
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3. Drink a glass of water
Your stomach rumbles, but is lunch still a long way off? Instead of giving in to cravings and quickly munching on a piece of chocolate or a handful of gummy bears, you should try the following advice: drink a glass of water. After a few minutes, the hunger should be satisfied. The reason: we often confuse hunger with thirst.
4. Check the ingredients
Whether it’s in salad dressings, granola or ready meals, sugar is hidden in most processed foods. Ideally, you should therefore prepare your meals every day and rely primarily on fresh, unprocessed foods. But hand on heart: who always manages to do it in the stress of everyday life? To avoid sugar traps as much as possible, one thing helps: check the ingredients on the products and compare them with each other. Camouflaged sugar usually has the ending “-ose”, for example glucose, fructose, dextrose, maltose or lactose.
5. Nuts as a healthy snack
If you get cravings, munch on a handful of nuts. The healthy snack contains many nutrients such as potassium, magnesium, and vitamins of group B and E. Plus, the small power packs are full of healthy fatty acids that satisfy your cravings quickly. In addition, fats have a positive effect on the cardiovascular system.
Also interesting: this is what happens to your body when you give up sugar >>