Tips to Decrease Sugar

Sugar: Tips to Decrease Your Sugar Intake

Steps to Decrease Sugar Intake

Can’t break the sugar addiction? You’re not alone. This is the number one problem that I encounter with my patients. Sugar is addictive. Once you start, it’s very difficult to control quantities. Foods are designed this way.

Manufacturers want you to crave their products and keep buying more! One of the main reasons why you continue to crave sugary foods is because you are not providing your body with the essential nutrients that it needs. We all need energy and if we’re not getting it, our body will cry out for some energy source.

Tips to Decrease Sugar!

Tips to Decrease Sugar!

Carbohydrates are our body’s primary fuel source. Sugars are simple carbohydrates. They do provide quick energy. However, the energy doesn’t last and usually an energy slump combined with hunger follows. Sugary foods don’t provide fiber, protein, or healthy fats to satisfy your appetite!

  • The true way to reduce/eliminate cravings is to ensure that you consume balanced meals/snacks every 3-4 hours. This prevents you from getting overly hungry, provides a steady supply of fuel for energy and keeps your blood sugar levels stable.
  • The balanced part is key. You need a combination of all macronutrients (protein, carbs/fiber, healthy fat) to satisfy. Complex carbs are best because they tend to be higher in fiber which digests more slowly. This means that you won’t have blood sugar highs and lows. It will also help keep your colon clean by moving food through your system
  • This is impossible to do if you’re not prepared. When we’re hungry, it’s much easier to reach for the donut on the desk next to us than go to the kitchen for a healthy snack. That’s why you need to be proactive and stock up with healthy, balanced options.
  • Here are some examples of easy options in each category, pick one of each for a satisfying snack
    • Protein: tuna, jerky, smoked salmon, deli turkey or chicken, hardboiled egg, 1oz cheese, ½ cup cottage cheese or yogurt
    • Healthy Fats: ½ avocado, 1ounce of any nut or seed, 1 tbsp healthy oil (olive, avocado, coconut, etc)
    • Fiber/Complex Carb: 1 cup fruit or veggie, ½ cup brown rice, quinoa, oats, or sweet potato

You have the tools, beat the craving!

Resources:

http://www.cdc.gov/mmwr/volumes/65/wr/mm6507a1.htm

https://www.washingtonpost.com/national/health-science/cdc-study-toddler-food-often-has-too-much-salt-and-sugar/2015/02/01/a2bba35c-aa57-11e4-abe8-e1ef60ca26de_story.html

ABOUT THE AUTHOR

Danielle Sikorski

Danielle is a Registered Dietitian Nutritionist and Personal Trainer residing in Anchorage, Alaska. She received her B.S. in Nutrition, Dietetics and Foods Science from California State University at Northridge. As an athlete, Danielle was initially drawn to Nutrition because she desired to learn how to best fuel her body for optimal performance. However, after becoming a Dietitian, her focus has broadened. After a Lyme and autoimmune disease diagnosis, she has learned the role that food can play in healing the body. She now works with clients with a variety of goals ranging from sports performance, Food Intolerance, Autoimmune, to Weight loss.

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