Tips to help you quit processed sugar

Sugar can be a sensitive spot for many of us. A chocolate next to coffee, a delicious dessert after dinner, or snacks that we immediately go to in times of sweet crisis... However, although they all seem very attractive, they unfortunately threaten our health with the high amount of processed sugar they contain. Scientific studies point out that consuming high doses of processed sugar can cause heart disease, the risk of diabetes and obesity, unhealthy teeth, various chronic ailments and even symptoms of depression. In short, consumption of processed sugar negatively affects both physical and mental health. On the other hand, although foods containing processed sugar seem to increase energy momentarily, they can lower energy levels during the day, causing you to feel more tired. Because of all these negative reasons, many people decide to cut back on processed sugar or give it up altogether. Quitting processed sugar, which is a very important decision for a healthier life, can become easier with various methods. You can continue reading my article for tips to help you quit processed sugar, and you can find alternative snacks that do not contain processed sugar that will suppress your sweet cravings.

1. Replace your sugary beverage choices with water

If you are accustomed to having a drink with meals, you may be making your choices mostly from acidic drinks or fruit juices. Since you do not eat anything sugary, you may fall into the misconception that you are not getting processed sugar into your body while consuming such drinks; but the reality is the opposite of this misconception. Therefore, instead of sugary sodas, fruit juices, energy drinks or acidic soft drinks, you can consume mineral water or just water and have a drink without any processed sugar. If you need a little flavor boost, you can sweeten your waters with mint or lemon wedges.

2. Be aware of the contents by reading the labels of packaged foods

The idea that there will be processed sugar in diet products or packaged foods collected under the name of healthy snacks may seem very distant to you. However, we regret to mention that many of them contain high levels of sugar. That's why it is very important to read the contents of the packages and not be deceived by the front of the packages and to have information about the sugar content. Thus, you can both improve your conscious consumer habits and be sure of the amount of sugar you consume. At this point, it is useful to know the secret names of sugar: Sucrose, glucose, hydrolyzed starch or high fructose corn syrup, such as foreign-sounding definitions can also be used for sugar. Therefore, it would be good to try to find out what the names you are not sure about mean.

3. Prefer to eat fresh fruits instead of dried fruits

You may be deceived by the innocent appearance of dried fruits by thinking “whatever fruit…”. However, that is not the case at all. The dried fruits you buy in packages from outside contain a significant amount of sugar. Therefore, you can consume the fruits fresh or dry them at home without adding extra sugar.

4. Try to consume full-fat milk and dairy products

Nowadays, when fats are declared the scapegoat, unfortunately, sugar can come into play as a savior ingredient. When fat is removed from non-fat, low-fat, semi-fat, light yoghurt, cheese, milk and similar dairy products, sugar is usually added instead so that it does not lose its taste and density. So much so that even some yogurts that we think are healthy can contain up to 6 teaspoons of sugar. For this reason, you can choose full-fat dairy products or turn to vegan alternatives to avoid unnecessary processed sugar consumption.

5. Eat meals rich in healthy fats and protein

If you prefer sugary foods, especially in times of sudden hunger or when you feel that your energy is low, the most effective way to avoid this situation is to eat meals rich in healthy fats and proteins. Research shows that a protein-heavy diet can increase the feeling of fullness, thereby helping you manage the urge to eat. Among the healthy protein and fat sources, you can choose rich foods with high nutritional properties such as fish, meat, eggs, beans, legumes, nuts.

6. Eliminate artificial sweeteners if possible

One of the trickiest topics when it comes to processed sugar can be artificial sweeteners. It may sound tempting to choose artificial sweeteners instead of artificial sweeteners to reduce sugar or eliminate it completely from your life, but research shows that artificial sweeteners trigger appetite and cravings; It is noted that it accelerates the weight gain process.

7. Take care to get your sleep and exercise regularly

Insufficient sleep can trigger sugar cravings by causing negative conditions such as fatigue and low mood. When you don't sleep well enough, your desire to consume unhealthy foods containing sugar may increase. For this reason, it is essential that you give importance to quality night sleep. On the other hand, regular exercise, which does not end with counting benefits, can also support your sugar cessation process. Do not forget to add exercise to your routines, which helps to increase your energy and happiness level, while also reducing stress, eliminating the negative effects of fatigue and reducing the desire for sugar sources.

8. Keep healthy, homemade snacks close by for sweet cravings

Almost all of us may think of snacks and packaged foods in times of hunger or when looking for a snack next to coffee or tea. For this reason, keeping healthy snacks at home, at work, on the go, in our bag, and consuming them in sweet crises is a very effective way to reduce processed sugar consumption. You can start trying practical and delicious snacks that you can easily prepare at home with a few ingredients.