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Looking for ways to beat your sugar addiction? This article will help. It is easy to become hooked to sugar, because it is addictive and stimulates the same pleasure centres in the brain that cocaine and heroin do. Like any addiction, it can be tough to wean yourself off, but if you want to feel healthier, it’s a good idea to kick the sugar habit.
Most guidelines suggest that we eat too much sugar and would be better off if we halved the amount of added sugar we consume on a daily basis. In the UK, the recommendation is that adults do not consume more than 30g of 'free' sugars a day, that’s roughly equivalent to seven sugar cubes. Children need less than this. One fizzy drink contains 6-8 teaspoons of sugar – that’s the whole of an adult’s recommended daily intake.
Fruit contains fructose, which is metabolized differently than a huge bag of Liquorice Allsorts. However, you can eat too much fruit and should be careful to restrict your intake to a few servings a day. Eating too much fruit has been linked to increased belly fat, which increases your chance of type 2 diabetes. Also, go easy on grapes or cherries, which have high sugar content.
The truth is that we don’t need as much sugar as we think. We need glucose to give us energy, but we can get that naturally through eating foods such as wholegrains, vegetables and fruit. We don’t need fructose as much, and this is found naturally in fruit and honey. Some experts believe that we don’t need as much fruit as is often suggested and although it is a good source of fibre and vitamins, too much can give you an insulin spike. As a general rule, the higher the water content of the fruit, the less sugar. Oranges and melons are better than bananas in this case.
If you’ve decided to give up sugar you may be tempted to turn to artificial sweetener. This is a bad idea. The diet versions of food and drink (especially sweets) tend to contain aspartame, sucralose, saccharine — even stevia — and large amounts of these will make you desire even more sweet food. Your palate is changed. Find other ways to satisfy cravings.
When you decide to opt for a sugar-free existence you need to commit. Go through your cupboards, your fridge and your freezer and get rid of anything that contains sugar – or is sugar! This is your environment – you have the choice.
If you have a real craving for something sweet, it may be that your body has a deficiency. For example, if you crave chocolate, this may be because you need an increase in your levels of magnesium. You can find magnesium in dark leafy greens, tofu, legumes and nuts.
On the other hand, it is worth considering that cravings tend to be driven by the brain’s need for “reward” – and not the body’s need for food. If you can have a nibble of whatever you are craving and stop there, all well and good, but if you’ll binge on your craving, then you mustn’t give in. If your craving means you’re hungry, eat a proper meal. If you think you need a reward or some emotional solace, then find a better way to deal with this that does not mean consuming sugar.
Taking exercise lifts your mood, stimulates your hormones and raises your metabolism. By exercising – especially if you do it outside – you are rewarding your body and producing a natural high that should prevent your craving. You may be thirsty but make sure you sate your thirst with water and don’t reach for an energy drink.
Created by Tom Vermeersch
Tom Vermeersch is a certified Psychologist and Bach flower expert with more than 30 years of experience.
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Looking for ways to beat your sugar addiction? This article will help. It is easy to become hooked to sugar, because it is addictive and stimulates the same pleasure centres in the brain that cocaine and heroin do. Like any addiction, it can be tough to wean yourself off, but if you want to feel healthier, it’s a good idea to kick the sugar habit.
Most guidelines suggest that we eat too much sugar and would be better off if we halved the amount of added sugar we consume on a daily basis. In the UK, the recommendation is that adults do not consume more than 30g of 'free' sugars a day, that’s roughly equivalent to seven sugar cubes. Children need less than this. One fizzy drink contains 6-8 teaspoons of sugar – that’s the whole of an adult’s recommended daily intake.
Fruit contains fructose, which is metabolized differently than a huge bag of Liquorice Allsorts. However, you can eat too much fruit and should be careful to restrict your intake to a few servings a day. Eating too much fruit has been linked to increased belly fat, which increases your chance of type 2 diabetes. Also, go easy on grapes or cherries, which have high sugar content.
The truth is that we don’t need as much sugar as we think. We need glucose to give us energy, but we can get that naturally through eating foods such as wholegrains, vegetables and fruit. We don’t need fructose as much, and this is found naturally in fruit and honey. Some experts believe that we don’t need as much fruit as is often suggested and although it is a good source of fibre and vitamins, too much can give you an insulin spike. As a general rule, the higher the water content of the fruit, the less sugar. Oranges and melons are better than bananas in this case.
If you’ve decided to give up sugar you may be tempted to turn to artificial sweetener. This is a bad idea. The diet versions of food and drink (especially sweets) tend to contain aspartame, sucralose, saccharine — even stevia — and large amounts of these will make you desire even more sweet food. Your palate is changed. Find other ways to satisfy cravings.
When you decide to opt for a sugar-free existence you need to commit. Go through your cupboards, your fridge and your freezer and get rid of anything that contains sugar – or is sugar! This is your environment – you have the choice.
If you have a real craving for something sweet, it may be that your body has a deficiency. For example, if you crave chocolate, this may be because you need an increase in your levels of magnesium. You can find magnesium in dark leafy greens, tofu, legumes and nuts.
On the other hand, it is worth considering that cravings tend to be driven by the brain’s need for “reward” – and not the body’s need for food. If you can have a nibble of whatever you are craving and stop there, all well and good, but if you’ll binge on your craving, then you mustn’t give in. If your craving means you’re hungry, eat a proper meal. If you think you need a reward or some emotional solace, then find a better way to deal with this that does not mean consuming sugar.
Taking exercise lifts your mood, stimulates your hormones and raises your metabolism. By exercising – especially if you do it outside – you are rewarding your body and producing a natural high that should prevent your craving. You may be thirsty but make sure you sate your thirst with water and don’t reach for an energy drink.
Children's imaginations know no limits and their dreams are a mix of hopes and fantasies, the real and the magical, the impossible and the achievable.
According to figures from the World Health Organisation, more than 260 million people worldwide suffer from depression. And it's not only adults who are diagnosed with this illness. Children as young as three or four years old can experience depression.
Feel like everyone takes you for granted? Whether it's working late to prepare a presentation or cooking a special birthday meal for your partner, it's nice to be appreciated when you've made an extra effort. And if it seems as if people don't notice, you might feel as if no one values you.
Read the complete article
Do you feel you're always doing the same things and not getting anywhere? It's common to feel stuck in a rut, treading water and just going through the motions.
Sexual desire is a complex interaction of hormones, emotions and well-being. When your partner is not as interested in sex as you are, it’s rarely a rejection of you as a person. So it’s essential to be as empathetic as you can regarding your differing libidos.
For many people, 2020 has been one of the worst years they can remember. The COVID -19 pandemic and social unrest have changed our lives in ways we would not have believed possible a year ago. And when January 2021 comes around, we're still likely to be facing many challenges. Can 2021 be a better year?
Read the complete article
As nice as it is for a person to celebrate New Year, it's not so nice for a dog, especially when the loud fireworks go off the whole night. This is really frightening for many dogs. Read our 7 tips on how you can help your dog with his fear of fireworks.
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Read the complete article
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Sometimes it’s hard to notice when we've become trapped in familiar routines. Take our quiz to find out if you’re stuck in a rut and what you can do about it.
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