Don't call me Sweetie. Maybe honey…
Hey sugar creeps up on us. Sometimes we don’t realize that what we’re eating could be elevating our blood sugars.
You’ve probably heard what I’m going to say next. But, I’ve got to state what continuously elevated blood sugar levels can do to our bodies long term. Excessive sugar intake can unfortunately cause the following:
weight gain/obesity,
type 2 diabetes,
heart disease,
gut dysbiosis,
and promote inflammation in other body systems leading to an array of chronic diseases.
As much as we understand the risk of high sugar in our daily diets, it’s still a difficult situation to manage.
You’re probably saying, “It’s so damn hard to stay away from sugar!!!” And you are right. That is an absolute fact. Our minds and body have been primed to seek it out. Especially with the assault of processed foods that have systematically infiltrated our local grocery stores. This has made navigating the isles somewhat of a skilled mission. I’m here to prep you for battle!
Trust, I love my share of ice cream and pie. Bring on the bready carbs. And don’t get me started on a great cocktail. I’m a sucker for it especially if it’s a night out surrounded with friends and family: why should I hold back when I’m having fun, right?
Outside the scope of social calls, I find that we can reduce sugar in our everyday lives with easy strategies.
Here are 4 ways:
1) PROCEED GRADUALLY
It's easy to get conditioned to sugar. Wean yourself in baby steps. Put half as much sugar in your coffee or switch to a natural product has no calories. As a child my mom only used a half cup of sugar for a pitcher of Kool-Aid (instead of the recommended full cup), and I was satisfied with that (mostly because I was none the wiser). Looking back I appreciated her efforts to moderate my intake…even though the jig was up once I went to my friend’s house and had hers.
2) MAKE HEALTHY SUBSTITUTIONS
You can eat delicious meals if you substitute properly:
Switch to a breakfast cereal that's unsweetened or lightly sweetened. Or chose something else besides cereal like add a little vanilla extract to plain yogurt and skip the fake raspberry flavors (too many simple syrups masquerading as real fruits nowadays.) Beware of synthetic simply syrups in a lot of store bought honey. Try buying from local farmers to assure its authenticity and thus the health benefits.
When it comes to other meals evaluate the carbohydrates on your plate. Is there an alternative (healthier) to the pasta or the potatoes on your dish?
Also think about what you drink, and consider the sugar content? Substitute the soda for a flavored seltzer, Substitute the energy drink for a tea.
3) REDUCE PORTION SIZES
Moderation is the key. You can still enjoy your favorite desserts as long as you savor a sliver of cake or a few squares of a deluxe chocolate bar.
4) LIMIT PROCESSED FOODS
Candy, cakes, and cookies account for a significant amount of our sugar intake, but keep in mind so do other foods you might not suspect. Sugar is added to everything from whole wheat bread to peanut butter. Instead, aim to eat foods that are whole and unprocessed, as much as possible.
Now I used a lot of examples that target the obvious sources of sugar: sweets. If you want to learn more techniques to reduce sugar in your everyday diet.
I’m not saying to stay completely away from sugar, because that’s impossible. I’ll say it again:
Moderation is key.
So in the spirit of maintaining our wellness and longevity, let’s try to be mindful with what we eat. Eat better, consume less, real ingredients make for less stress (in your mind and in your heart).
Stay sweet,
Val
Need SUppoRt?
P.S. If you are looking for any help or support to keep you accountable during your wellness journey, feel free to reach out to me for a consultation! Just click the link below to schedule!