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31 ways to eat less sugar

 

An excessive sugar consumption can lead to several dangerous threat of obesity, diseases, diabetes, mood disorders and hyperactivity.

Here are several major cause of excessive sugar consumption on children’s health.

 

  •     Cold, cough and allergies

One of the most common effects sugar can have on children are cold-like symptoms. Many of them are shown in chronic runny noses, cough and symptoms of sinus infections.

Some kids are even diagnosed with allergies, without having any formal testing. They’re prescribed medication but their symptoms may actually be due to too much sugar.

 

  •     Weakened Immunity

The body’s microbiome is made up of trillions of good bacteria that digest food, produce vitamins and protect it from germs and disease. But when kids consume too much sugar, it can alter the balance between good and bad bacteria and weaken their immune systems.

So although your children may still get frequent colds, their symptoms may be reduced if their sugar intake is reduced as well!

 

  •     Poor Diet

Children who don’t really fancy fruits, vegetables and other healthy ingredients may not be picky eaters after all. They might just be loading up on too much sugar, which can cause stomach ache and poor appetite.


 

How to minimize the sugar?

The general recommendation for children’s sugar intake is limited to 3 teaspoons a day. A can of soda or sweetened coffee can contains up to 10 teaspoons of added sugar. Huge amount of sugar can also be found in canned soups and vegetables and frozen foods.

 

Remember, it is wise to not ban sweets entirely, especially for children. Banning sugar might lead to an excessive cravings or overconsumption when given the chance. Here are a few thoughts on how to break free and get sugar out of your life now – so you can live the sweet life for years to come:

 

  1. Eat regularly.

  2. Eat three meals and two snacks or five small meals a day. For many people, if they don’t eat regularly, their blood sugar levels drop, they feel hungry and are more likely to crave sweet sugary snacks. With time, as you break free from sugar and start eating more fat and protein and fewer carbs, you won’t need to eat as often.

  3. Choose whole foods.

  4. The closer a food is to its original form, the less processed sugar it will contain. Food in its natural form, including fruits and vegetables, usually presents no metabolic problems for a normal body, especially when consumed in variety.

  5. Do a cleanse.

  6. When people do a proper cleanse, not only does it reset their appetites but it often decreases their sugar cravings. After the initial sugar cravings, which can be overwhelming, our bodies adjust and we won’t even want the sugar anymore and the desire will disappear.

  7. Have a breakfast of protein, fat and phytonutrients to start your day off right.

  8. Breakfast smoothies are ideal for this. The typical breakfast full of carbs and sugary or starchy foods is the worst option since you’ll have cravings all day. Eating a good breakfast is essential to prevent sugar cravings

  9. Try incorporate protein and/or fat with each meal.

  10. This helps control blood sugar levels. Make sure they are healthy sources of each.

  11. Add spices.

  12. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.

  13. Take a good-quality multivitamin and mineral supplement, omega-3 fatty acids and vitamin D3.

  14. Nutrient deficiencies can make cravings worse and the fewer nutrient deficiencies, the fewer cravings. Certain nutrients seem to improve blood sugar control including chromium, vitamin B3 and magnesium.

  15. Move your body.

  16. Exercise, dance or do some yoga. Whatever movement you enjoy will help reduce tension, boost your energy and decrease your need for a sugar lift.

  17. Get enough sleep.

  18. When we are tired we often use sugar for energy to counteract the exhaustion.

  19. Keep sugary snacks out of your house and office.

  20. It’s difficult to snack on things that aren’t there!

  21. Learn to read labels.

  22. Although I would encourage you to eat as few foods as possible that have labels, educate yourself about what you’re putting into your body. The longer the list of ingredients, the more likely sugar is going to be included on that list. So check the grams of sugar, and choose products with the least sugar per serving (I teaspoon of sugar is roughly equivalent to about 4 grams).

  23. Become familiar with sugar terminology and recognize that all of these are sweeteners: agave, corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, cane sugar, cane crystals, fruit juice concentrates, molasses, turbinado sugar and brown sugar.

  24. Sugar in disguise.

  25. Remember that most of the “complex” carbohydrates we consume like bread (including whole wheat), bagels and pasta aren’t really complex at all. They are usually highly refined or act just like sugars in the body and are to be avoided.

  26. Distract yourself. Go for a walk, if possible, in nature.

  27. Cravings usually last for 10-20 minutes maximum. If you can distract yourself with something else, it often passes. The more you do this, the easier it gets and the cravings get easier to deal with.

  28. Drink lots of water.

  29. Sometimes drinking water or seltzer water can help with the sugar cravings. Also sometimes what we perceive as a food craving is really thirst.

  30. Have a piece of fruit.

  31. If you have to give in to your cravings, have a piece of fruit, it should satisfy a sweet craving and is somewhat healthier. Stick to low sugar fruits, like berries, and remember, always eat your fruit, don’t drink it.