11 simple and effective ways to reduce your sugar intake

The first friendly food one tends to consume as an infant after mother’s milk is usually something sweet.  When In fact we are not even aware of how can sugar have a great impact on our health in the long run and gradually we grow up being habitual consuming sugar or even become addicted to sugar.

Sugar falls under the category of carbohydrates. However, when one feels hungry and consumes sugar / sweet to curb that hunger it does not last for long. The energy derived out of sweet food is very momentary and one tends to eat more in that case.

The more one consumes sugar the less active one is. In fact, consuming sugar not only lowers one’s metabolism but also affects one’s immune system. Sugar is the main cause to invite lifestyle disorders like cardiovascular diseases, Fatty liver, obesity, chronic fatigue, IBS, type 2 diabetes. The more sugar consumption leads to weaker immune systems.

Just how serious the above lifestyle disorders are; it is an equally important one to take little steps to keep away from sugar. If one decides to completely put sugar off one day it could be difficult, hence important is to take little steps and wean off slowly so that it is a sustainable effect and one can gradually eradicate what was feed to our brain as a lifestyle since times of an infant.

1.       The first step to this is Self-Disciple when one starts controlling on sugar intake by practicing self-control one wins to stay off from sugar and is able to cut down on addiction. You don’t need to completely deprive yourself of what you crave but can replace a pack of your favorite cookie with just one or maybe a favorite dessert can be replaced with a bite of it, eat but take charge of your quantity intake and eat only what is quality for you. One of the very useful tip I must say to consume dessert is one must always take dry fruits or fruits on the side with a dessert it helps you to keep the quantity of dessert on a lower side as well nutrition intake is not being compromised also, having almonds/walnuts along a dessert don’t let blood sugar levels spike up.

2.       Second Important things are must be able to differentiate between hunger/sugar craving, don’t let sugar / sweet subside hunger for a while rather eat right. If you are really hungry, then fruit would be the best choice to consume, and fruit having fruit sugar in it should subside one’s sugar cravings too. Hence, the consumption of fruit will keep your fibre intake well balanced and won’t let you unnecessary gain weight. So try and stock up all kinds of fruits in your fridge.

3.       Avoid stocking up fancy dessert/cookies or artificial sweeteners: don’t let sweets be an easily available food around you else you will tend to indulge consuming despite being determined.

4.       Frequent meals we must have 5-6 small meals in a day, this keeps us away from binging unnecessary. Regular meals cut down our hunger pangs and keep our blood sugar levels stable. Eating frequent meals avoid one to indulge in overeating and refrains unnecessary jump in blood sugar levels. One can use simple ways of having one meal in breaks and not having a complete balanced meal in a go.

5.       Breakfast is the most important meal out of all the meals for the entire day. One must assure to eat a breakfast that is high in protein as a breakfast high in carbs can result in us having more cravings during the day. A good heavy and high protein breakfast is important to keep away from sugar cravings and also keep blood sugar levels in control.

6.       Vegetables  on the side: Try to incorporate every meal with vegetables in some form, consuming vegetables in every meal gives you a feeling of fullness and keeps blood sugar levels in control, hence one tends not to crave sugar.

7.       End your meal with salad and not dessert, make this a new way of lifestyle rather than craving dessert once the meal is over, this also helps in reducing weight.

8.       Avoid processed/packed food consumption as much as possible and consuming in natural form is the best for our body. Anything refined or processed will have sugar content present which means one tends to consume sugar indirectly without having any control over.

9.       Physical activity in any form improves your stamina and energy levels. In fact, being physically active works as one of the natural stress buster and keeps you happy. If we keep our anxiety levels in control one tends to refrain from emotional sugar cravings. Even if one feels anxious one must divert by taking a simple stroll and not just choose to binge over a sugar treat. Cravings don last forever and once we become conscious about taking control of our own cravings by keeping our self-active we will be one step ahead of being away from sugar.

10.   Sleep plays a very important role in keeping our energy levels and hormones well balanced. If we get an adequate amount of good sleep one tends to maintain appetite and not indulge in overeating or sugar cravings, one must ensure an 8 hour of quality sleep at night. If we sleep well we have fewer chances of feeling fatigue hence we will not crave sugar every now and then.

11.   Avoid purchasing/consuming food which has high sugar levels mentioned on their food labels.

If the above-mentioned is followed with sincerity one will be able to experience a great healthy change. So don’t learn to deprive yourself rather learn and practice to control yourself.

Contributed by Tanya S Kapoor, Dietician & Nutritionist, Wellness By Tanya

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