Let’s face it: We all eat too much sugar — not just on Halloween.
According to the American Heart Association, women should drink no more than 6 teaspoons. added sugar Men should add no more than 9 teaspoons of sugar per day (equivalent to about 100 calories for women and 150 for men). I recommend it.
However, most Americans consume about double or triple this amount.and many of us are preparing Trick or TreatWhen cravings come, it becomes even harder to resist packaged snacks and candies.
This doesn’t mean there isn’t room for conscious indulgence here and there (hello, fun-sized Snickers!), but it does mean that our daily habits, such as adding sugar to our coffee or ketchup on our burgers, are addictive. Habits can really add. Up. If your sugar habit gains momentum this week, you should:
1. Let’s eat sweets naturally!
When avoiding unnecessary things source of sugar, your body will stop craving them and your taste buds will shift to recognize and appreciate more natural sources of sugar. Hmm.Cashews and pecans are also “sweet” nuts.
2. Make sure you are consuming enough calories.
Sounds like a joke. However, as is often the case when dieting, too restrictive and end in thirst. If you don’t eat enough or eat the wrong thing, your body will start looking for fuel to keep up. I want sugar!Sugar Gives You Instant Energy, But It’s Not quality energy.
The only way to avoid this is to eat whole foods. sugar craving cycle Let’s do this one last time.
3. Add protein to every meal.
Eating a heavy, starchy meal, like a giant bowl of spaghetti, guarantees a craving for gelato. protein It’s like a big bowl of sugar.
those calories are absorbed quickly, keep you feeling full and satisfiedWhat do pasta lovers do? Try a large bowl of vegetables topped with added lean protein and a little pasta. Eat your vegetables first, then add protein or carbs on top.
4. Cut down on sugar.
Slices of multigrain toast for breakfast and salad dressings labeled “light” may have added sugar. So read, read, read the labelAvoid sneaky ingredients like ‘glucose’, ‘fructose’ and ‘maltose’ in packaged foods or avoid packaged foods together. , light salad dressing.
5. Just run away from desire.
With this trick, you can accomplish two healthy things at once: Quiet your cravings and start exercising.a Research published in PLOS One Brief bouts of physical activity (like 15 minutes walk) Decreased cravings for sweet snacks among overweight people. When you actively do things that are good for you, things that are not good for you suddenly become unattractive.
Related: Like the rest of the house, our spice cabinet may need a good clean and a makeover in the new year.
6. Replace sugar with spices.
Get to know your spices! Enhancing the flavor of your meals and experimenting with spices may reduce your cravings for sugar. cinnamon and nutmeg go great with plain yogurt or oatmeal. Adds flavor to any dish and offers unique health benefits.
7. Discard the salt shaker.
If you eat out or eat packaged processed foods, you probably too much sodiumThis is true even if you’re eating something ‘clean’ like grilled salmon or sautéed spinach at your favorite ‘healthy’ restaurant.
Throw the shaker. When we satisfy our salty cravings with more naturally salty foods like olives, we tend to have less sweet cravings and go for naturally sweet snacks like herbal teas and fruit when our cravings run high. Any desire leads to cleaner food choices.
8. Chat with yourself.
Introspection can help you break sweet habits. Ask yourself. just a habit?” if you have true craving You may be able to avoid it with sweet herbal teas (no sugar!), which are naturally sweet snacks like apples. If you don’t have any real cravings at all and it’s just a habit, replace that activity with a new activity like reading a book, going for a walk, or taking a hot bath.
This article was originally published on TODAY.com
