How to Reduce your Sugar Intake?
Does that morning chocolate chip muffin leave you craving another treat barely 2 hours later? How often do you grab a candy bar to cope with a slump in the afternoon, and then reach for a cola to get out of it?
You're not alone if you've noticed that eating sugary snacks only causes you to crave them more. Consuming a lot of carbohydrates without adding proteins or fats can quickly eliminate hunger and provide short-term energy. However, ironically, those delicious, fulfilling carb-rich foods almost always leave you hungry again. What then is the solution to this?
Here are 5 handy tips you can try, the next time you are hit by a sudden wave of sweet cravings:
1. Give in a little
You can eat a little of what you're craving, maybe a fun-size cookie. Enjoying a little of what you love can keep you from feeling denied but make sure it’s not a daily habit.
2. Reach for fruits and nuts
Keep fruit handy when sugar cravings strike. Fruits contain loads of fiber and nutrients in addition to sweetness. As an extra measure, stock up on foods like nuts, seeds, and dried fruits. Make them readily available so you can reach for them instead of the carb-filled, sugar-laden sweet stuff.
3. Choose quality over quantity
Choose a delicious, decadent sugary treat if you want to indulge in a sugar splurge. Don't go overboard. For example, choose a small dark chocolate truffle instead of a king-sized candy bar, and then be sure to savor every bite slowly.
4. Watch out for hidden sugars in foods
Reduced-fat foods in particular, often contain hidden sugar. Read those labels carefully. Avoid those products that list sugar as the first ingredient or those that contain several different types of sugar (brown sugar, cane nectar, etc.).
5. Ensure that you eat breakfast
You'll be less likely to give in to sweet cravings if you start your day with a satisfying, nutritious meal. Breakfast options include steel-cut oats, eggs, and fruit.
Finally, be gentle with yourself. It may take some time to overcome your sugar cravings but with finding healthier substitutes, and some discipline, you will be able to curb those carb-laden sugar binges.