Now that the “sugar” holidays are over, it might be time for a reset. Sugar addiction is a very real condition and one that contributes to multiple chronic diseases. According to the American Heart Association (AHA), the average American consumes a whopping 89 teaspoons of sugar per day! This is about 3-4 times more than the recommended daily allowance. And having multiple holidays that center around sugary treats, one following the other, doesn’t help us. So let’s look at some simple ways to help everyone overcome the sugar addiction.
1. Ditch the Soda – You can’t expect to kick a sugar addiction without eliminating soda from the diet. Just a single 12 ounce can of cola contains 39 grams of sugar, which is already more than AHA’s recommended daily allowance. Several studies have found that drinking one soda per day can add up to 15 additional pounds to your body weight. Switching from sodas to pure water can make a world of difference in your weight, health and mental clarity. And if you need a little flavoring in your water, consider adding fresh fruits or sliced veggies.
2. Sweeten with Honey, Dates or Stevia – Let’s face it, some beverages require a little bit of sweetness to make them more palatable. Coffee, for instance, is a beverage that most people prefer to drink with a little added sugar. Rather than tossing a spoonful of sugar into your morning Joe, try using all natural substitutes instead. You can also use natural substitutes for cooking. Dates, honey and stevia are all healthier suitable substitutes.
3. Stay Active – Staying active is another important step in kicking a sugar addiction. Whether it’s walking, jogging, swimming, playing tennis, bicycling, etc., you should aim for a solid 30-45 minutes of exercise per day. This will keep your metabolism levels high, which in turn flushes the remaining sugar from your system in less time. If you are just starting out, have injuries or joint issues, consider something like tai chi or qigong. These ancient practices can even be done from a seated position. And while more intense exercise is usually recommended, these gentle forms will benefit you just as much.
4. Have Some Fruit – The sugars found in fruit are easier on the body than processed or refined sugars. And because the sugar in fruit is coupled with fiber, your body doesn’t react to it the same way it does with something like the refined sugars found in pastries. In fact, eating whole fruits is preferred and regular consumption of fruit is extremely important because the body needs many of the nutrients found in fruit to function optimally. As a side note, people who are diabetic should NOT avoid fruit intake. This is a very old way of thinking and has been disproven by many doctors and researchers. So, the next time you have a craving for something sweet, grab a piece of fruit to satisfy your cravings.
5. Increase Chromium – Chromium can prove to be highly effective at combating sugar addiction. Chromium helps to regulate blood sugar levels and energy production, preventing sudden spikes in blood-glucose levels. In order words, it can help ease some of the withdrawal symptoms of sugar addiction. Chromium can be found in green beans, broccoli, potatoes, apples, bananas and oatmeal.
If you’re someone who is constantly fighting the sugar cravings, consider adopting these habits. As with anything, you have to give it time to work. Typically, most people start to notice changes in their cravings within 2 to 4 weeks. There’s no disadvantage to any of the aforementioned tricks, so what are you waiting for?