How to gently reduce your consumption of sugars

Sugar has a very bad reputation. However, it is essential for our body, both physiologically (it provides energy) and psychologically. 


How to gently reduce your consumption of sugars
nutrition


It is particularly involved in our reward system: when ingested, taste receptors send signals to our brain, which then releases a bunch of pleasure hormones, such as dopamine.

It is for this reason that when you are under stress or have a problem, it is instinctive to rush for these sweets to do yourself good, this is what is called emotional snacking. 

But at the risk of becoming addicted and endangering his health. Because when consumed in excess, sugar stimulates the production of insulin and the synthesis of fat mass ... It is, therefore, bad for the figure, bad for the heart, and also bad for the brain.


Slowly start your "detox cure"


Steadily dropping energy in the afternoon? Sweet cravings during the day? Need a dessert to finish a meal and several sugars in a cafe? Bloating? Abdominal fat when you are rather thin? These signals can be a sign of excessive intake of sugars.

In total, the World Health Organization (WHO) recommends that sugar intake does not exceed 5% of daily energy intake, or 25 grams per day (six teaspoons for a ration of 2,000 calories) and per adult.

To target these amounts, it's best to start small and make simple changes in your diet slowly. The first step is to identify your meals where the sugar is in excess, to try to reduce the doses. In this way, your taste buds will gradually get used to detaching from this flavor, one of the five basic ones.


Identify sugar on labels


Sugar has many names: dextrose, fructose, galactose, glucose, lactose, maltose, sucrose, xylose ... Especially since the deceit is hiding behind ingredients that you would not suspect to invite themselves into your basket: barbecue sauces or tomatoes, light vinaigrette, bread, flavored coffees, prepared meals, vacuum-packed ham ...

We, therefore, learn to read labels - especially processed foods, the most unhealthy - and thus focus more on glucose, present in legumes and grains, rather than refined sugars added in foods, such as sucrose.

In general, it is preferable to limit your consumption of prepared products and to choose fresh and raw products when shopping. Increasing your portions of starchy foods (especially whole grains), protein, and vegetables during meals is the guarantee of an anti-cravings day!


Healthy satisfaction


However, it is important to keep some sweet pleasures to limit compulsive petting. Especially trying to cut out "all the sugar" at all costs creates anxiety. This stress increases the production of hormones, which in turn can boost blood sugar levels and suppress immune function. Two consequences will thus negate the advantages of eliminating sugar first targeted. It's the snake biting its tail, and that doesn't help to keep her motivated.

Besides, words matter. It is advisable to see the picture in a more holistic way: think "healthy diet" as well as "physical activity" rather than "deprivation". Research, cited by The Healthy, has even shown that saying "I don't eat sugar" would be more effective than saying "I can't eat sugar". The "not" would imply a choice, while the "cannot" an often oppressive rule.


Change your habits


When the call for sugar is too strong, we drink a large glass of water, take a short walk or do sporting activity, we discuss with a colleague to think of something else ... And if we really can not s 'to do so, we use a few tricks:

We are wary of so-called "light" products and very sweet fruit yogurts, and we opt instead for plain yogurts that we decorate as we wish.

If you are (really) fond of desserts, you cook yourself at home to control the amounts of added sugar.
We try to replace sodas with sparkling water and lemon juice. If you can't do without it, go for a small can of diet soda only (not the whole bottle).

We pay attention to all processed products useful in everyday life such as prepared tomato sauce, which, for some, are full of sugar.

Fruit is good for you but in moderation. If they are healthy, they remain an important source of sugar (fructose). The correct dosage is 2 to 3 servings per person per day.

We only drink one glass of fruit juice a day, too sweet and too low in fiber.

Fancy a sweet note at the end of a meal? We savor two squares of dark chocolate and immediately put the bar away.





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