Have you ever noticed that the more sugar you eat, the more you want to eat sweet foods? While sugar may be easy to eat, it is not easy for our body's to handle, especially in large doses. Research shows that people who have a diet high in sugar have increased risk of developing insulin resistance, fatty liver, and obesity. This can lead to diabetes, high blood pressure, metabolic syndrome, high cholesterol, high triglycerides, and certain cancers. Also excess sugar can accelerate aging and contribute to excess calorie intake and fat storage.
Here are some tips to kick the sugar habit:
1. Begin with breakfast: Break the cycle of sugar cravings in the morning by starting out with a healthy high fiber diet such as oatmeal or a high fiber cereal with low fat milk and fruit.
2. Learn where the sugars are: The nutrition label does not distinguish between natural sugars and added sugars. It is more helpful to read the ingredients list. Some keywords are sugar, brown sugar, cane juice, high fructose corn syrup, corn syrup, and dextrose just to name a few. If these are listed as the first 2-3 ingredients, you are better off passing on this item.
3. Don't rely on sugar substitutes and artificial sweeteners: Some scientists believe that the sweet taste of these substitutes can actually result in appetite stimulation.
4. Think of sweets as treats, not as diet staples: This means limiting sweet treats to 2-3 times per week.
5. Choose natural sources of sugar: Berries, cherries, apples, pears, melons, tropical fruits, grapes are all good choices.
The main goal is moderation and cutting down on overall sugar intake by replacing with more nutritious foods to improve your health, overall diet, and lower your weight.