Some signs that you are relying on sugar for the wrong reasons: you crave it, you eat more than you intend to and you feel a loss of control with your consumption frequency and quantity. Sound familiar?
The Problem with Simple Carbs
The simple carbs that many Americans fill their diets with (breads, chips, crackers, cookies, candy, soda, etc.) give your body a sugar rush and energy boost. The reason you feel this boost is because your blood sugar spikes until insulin released from the pancreas comes in to bring your blood sugar levels back down. This process lends itself to a yo-yo effect of then wanting more simple carbs/sugar to feel the energy pick-me-up again. So what can you do to fight this unhealthy cycle?
Many believe in detox diets. I am not a fan. They can be beneficial as far as cleansing your body and giving you a clean slate to work with. However, they are so extreme in nature that sticking with them for an extended period of time is unrealistic for most. And unfortunately most people who do detox end up going back to their old, unhealthy ways.
Better Eating Habits
The better approach is to put the BALANCE back in your diet. This is accomplished by following some simple eating habits:
- Cut out one sugar from your current diet each week. For example, no or less sugar in your coffee, no sodas, less sugary cereals, etc.
- Eat more protein. Protein digests more slowly, keeping you full longer and does not make your blood sugar levels spike. Examples: lean meats, eggs, nuts, greek yogurt, beans.
- Eat more fiber. Fiber rich foods give you energy, keep you feeling full and do not cause sugar spikes. Examples: whole grains, fruits, and vegetables.
- Choose healthier forms of sugar from fruits and complex carbohydrates. Examples: brown rice, whole grains, starchy vegetables, fruit.
- Combine consumption of carbohydrates with protein or healthy fats to keep blood sugar levels stable. Examples: apple with peanut butter, whole grain/seed crackers with cheese, greek yogurt with berries.
The more balanced your diet is the more stable your blood sugar levels will be and consequently you will have less cravings for sugar!
Anu Morgan
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