More than a third of the calories we eat are from sugar or white flour. Our body can not cope with such a huge load and it is worth thinking about how to completely eliminate these harmful carbohydrates from our menu.
Why is sugar harmful?
Sugar provokes many problems in the body, namely:
• decreased immunity
• autoimmune diseases
• heart disease
• irritable bowel syndrome
• chronic fatigue
Studies show that one of the main reasons for reduced immunity is the fact that sugar prevents the penetration of vitamin C into white blood cells, which then suppress immunity. The more sugar you consume, the less productive your leukocytes are and therefore, the weaker their immune activity.
In addition, sugar stimulates the secretion of insulin in the pancreas, which in turn stimulates the production of triglycerides in the liver.
Nutritionists offer several steps to gradually give up sugar, the implementation of which should become a habit.
1. Eat regularly
Ideally, you should stick to 5 meals a day or 3 full meals + 2 snacks. Many people have a drop in blood sugar and this provokes a desire to consume something sweet and high in calories.
2. Choose whole foods
The closer the product is to its original form, the less processed sugar it contains. Fruits and vegetables usually do not cause metabolic problems, especially when consumed properly.
Start your day with protein, fat and phytonutrients.
Smoothies are ideal for this purpose. A typical breakfast, rich in carbohydrates and sweet or starchy foods, is the worst option, because then you will feel the urge to consume sugar all day.
3. Add spices to your food
Coriander, cinnamon, nutmeg, cloves and cardamom – all these spices will naturally sweeten your food and reduce your appetite.
4. Include in your diet a quality multivitamin and mineral supplement, vitamin D3 and omega-3 fatty acids
Nutrient deficiencies can increase appetite, and the lower the nutrient deficiency, the less the desire to eat. Several nutrients, including chromium, vitamin B3 and magnesium, improve blood sugar control.
5. Move more
Practice, dance or practice yoga. An active lifestyle can help reduce stress, increase your energy and reduce the need to recharge with sugar.
6. Sleep more
When we feel tired, we often reach for sugar, which is a source of energy.
7. Detoxify your body
After detoxification reduces not only appetite but also the desire to consume sugar.
8. Don’t ignore emotional issues
Often behind our desire to eat sweet foods lies our emotional needs.
9. Be careful with the hidden sugar in the food
Remember that all sweeteners: corn syrup, corn sugar, corn syrup with fructose, sucrose, dextrose, honey, molasses and brown sugar, are just harmful sugar. Avoid all these substances in the foods you buy.
10. Drink plenty of water
Sometimes thirst is masked by a feeling of hunger, so the more water you drink, the less craving for sweets you will have.