Quit sugar!

Quit sugar!

Quit sugar!

How to quit sugar. Excessive sugar intake can cause a series of health problems. Now more and more people are joining the team to quit sugar.

In addition to keeping you away from obesity and heart disease, quitting sugar can also improve your quality of life.

Sugar is as addictive as caffeine and alcohol.

Before you quit sugar and get healthier, you're going to have a hard time transitioning.

1. How sugar affects the body Sugar is a simple carbohydrate that the body needs as a source of energy.

The reason why humans like to eat sweet food is because we have evolved a mechanism to consume sugar and convert it into energy.

But nowadays, all kinds of food contain sugar, and we always eat too much.

Excess sugar can lead to problems such as obesity, heart disease and tooth decay.

The problems caused by excess sugar are still being studied.

Recent research shows that consuming sugar causes the body to produce a hormone that makes cells more vulnerable to cancer.

In addition, it can also cause liver disease and premature aging.

2. Understand the different types of sugar When talking about sugar, you may think of granulated sugar, white sugar or brown sugar, but there are far more types of sugar than these. Sugar is contained in various foods.

There are two main types: natural sugars, such as those found in fruits, and added sugars, such as those put in cakes.

Natural sugars: fructose (in fruits), lactose (in milk).

Added sugar: white sugar, brown sugar, beet sugar, cane sugar, honey, agave nectar, corn syrup, jaggery, honey, maple syrup, etc.

These sugars come from plants (or animals, like honey) and are often added to other foods to sweeten them.

3. Remove added sugar from your diet. The function of added sugar is to increase sweetness and has no nutritional value in itself.

You won't feel full even if you eat a lot.

Fruit and milk contain natural sugars, as well as vitamins, minerals and fiber, which fill you up without leaving you with too much sugar.

Some people are more extreme and don't even eat fruits or milk.

Cut out sugar, at least cut out added sugar.

For example, cookies contain added sugar and contain no fiber or nutrients, so you don't feel full, causing you to consume too much sugar.

Oranges contain natural fructose, as well as vitamin C, fiber and water.

Eat an orange (not just the juice, but the whole fruit) and you'll feel full so you don't consume too much sugar.

4. Avoid artificial sweeteners. Because studies have found that too much sugar is harmful to humans, sweeteners have been invented as low-calorie alternatives.

The problem is, sweeteners are worse for your health than added sugar.

Sweeteners such as aspartame, saccharin, and sugar alcohols are potentially harmful to health.

And, counterproductively, sweeteners can make you crave sugar even more.

Avoid foods containing sweeteners, such as low-calorie drinks and sweets (candy, ice cream, cakes, etc.) labeled as sugar-free.

5. Change your shopping and eating habits to read food labels.

Because sugar is everywhere, read labels carefully when purchasing food products.

Choose minimally processed foods.

Processed and packaged foods often contain sugar to improve taste and extend shelf life.

Make delicious sugar-free treats.

Sugar adds texture to food, so when cutting out sugar, you need to find other ways to satisfy your taste buds.

Otherwise it will be difficult to quit sugar.

Learn how to make sugar-free treats.

6. Stock some healthy foods. Store some sugar-free foods in the pantry to help you stick to your sugar habit.

When you're hungry, you can quickly find healthy food without falling back into the same trap.

With healthy choices, you won't end up eating sugary foods because you have nothing to eat.

Stock your pantry and refrigerator with healthy, sugar-free options for meals.

Have sugar-free snacks on hand.

Such as carrot slices, nuts, chickpeas, whole wheat crackers, etc.

Carry a small bag with you to prevent you from eating when you are hungry.

7. Resist sugar cravings. You may crave cakes, ice cream, and candies in the first few weeks, but as long as you rest, you will get used to them.

Here's how to help you resist sugar cravings: When you're craving a drink, drink soda with lemon juice.

When craving dessert, eat pumpkin and sweet potatoes with butter or cream.

When you're craving juice, eat a bowl of raspberries or strawberries.

Add nuts and seeds, which are rich in nutrients and can help reduce your sugar cravings.

Appendix: Sucrose, glucose, fructose, and lactose are all added sugars.

Artificial sweeteners include: aspartame, acesulfame potassium, saccharin, neotame, sucralose, maltitol, sorbitol, and xylitol.

When craving sugar, eat fresh fruit instead of drinking juice or eating dessert.

The fiber contained in fruit can make you feel full, and the natural fructose can counteract your sugar cravings.