While sugars are not harmful to our bodies, our bodies don’t actually need sugars to function properly. Added sugars — the kind of sugars that are not found naturally in foods — can contribute large numbers of additional calories while adding ZERO nutrients or benefits. We could all benefit from a little less sugar in our daily intake.
1. Don’t Drink Your Calories
Skip the latte & put down the juice. Many of the beverages that many of us choose on a daily basis are filled with added sugars. Water is always the best option when you are thirsty & #1 at keeping you hydrated! It is not surprising to see that people who drink sugar-sweetened beverages have up to an 83% higher risk of Type II diabetes.
2. Avoid Sugar in the AM
The average cereal contains about 25g of sugar per bowl which is nearly an entire days worth of sugar in one meal. Many yogurts also contain added sugar. Opt for Greek yogurt or other low sugar options. When you choose a balanced breakfast with protein & complex carbs you will automatically be starting your day with less sugar than normal.
3. Use Cinnamon
Cinnamon can add a sweet taste without the sugar. It has also been shown in several studies to reduce fasting blood sugar levels.
4. Ditch the Sweet Sauces
Read your sauce labels. Many of the sauces we add to our recipes are loaded with sugars & we do not realize because of their savory flavors.
5. More Sleep = Less Sugar
Studies show that when you are chronically deprived of less than 7 hours of sleep your hunger hormone, Grehlin, increase while your Leptin, the hormone that tells you when you are full, decreases. The more balanced these two hormones are, the less likely you are to have sweet cravings.
You can learn more about sleep in the Sleep Science Coach program.
6. Brush Your Teeth
Brushing your teeth after meals or early in the evening will help to prevent you from eating more & the minty flavor in your mouth will deter you from wanting something sweet.
7. Drink Infused Water
Infusing your eaters with citrus & other fruits will bring back some of that juicy zest to your life without all of the added fructose in store-bought juice. A fruity herbal tea will also do the trick.
8. Modify Your Recipes
Slowly convert your recipes from adding sugar to using healthier whole food options like applesauce, bananas, honey & syrup. There are also natural sweetening options like stevia which will reduce your intake but leave your recipes tasting great.
Learn more about nutrition in the Fitness Nutrition Coach program.