Have you decided to quit sugar in the future? There are good reasons to do this. Sugar is just fattening Not only is it considered a disease, it also makes us sick. Anyone who regularly consumes large amounts of sugar is at risk of tooth decay, type 2 diabetes and cardiovascular disease, among other things. But cutting out sugar completely is a huge challenge for most people. Since sweet and sugary foods are good for us, they give us energy and release the hormone of happiness. . This is what makes it difficult to give up sugar completely. Because the craving for something sweet certainly has addictive-like properties as it appeals to our reward system. In addition, we often eat sugar unnoticed. Sugar is hidden in almost every processed food.
Sugar-free diet: How to start?
But how can we reduce our sugar intake and ideally get rid of sugar altogether? The following tips make it easy to start a sugar-free diet:
1. Ban sugar from your kitchen
To completely get rid of unhealthy sweets, you have to clear all goodies like chocolate, soft drinks and candies from your kitchen cabinets – so you won’t even be tempted to eat unhealthy treats. Be disciplined when shopping at the supermarket. Only healthy, unprocessed foods should arrive in your basket.
2. Consume fiber and protein
Most of the time we crave sugar when we are hungry. For this reason, you should focus on foods that are high in fiber and rich in protein in your meals. This allows your blood sugar level to rise slowly after a meal, resulting in a longer lasting feeling of fullness. Excellent sources of protein are fish, meat, dairy products, nuts and legumes. Dietary fiber can be found primarily in fruits and vegetables and whole grain products.
3. Drink a glass of water
Your stomach is rumbling but you’re still too far away from lunch? Instead of quickly gnawing on a piece of chocolate or a handful of gummy bears, you should try this tip: Drink a glass of water. After a few minutes, hunger should be satisfied. Reason: Often hunger with thirst we mix .
4. Check the ingredients
Salad dressings, muesli or ready meals – sugar is hidden in most processed foods. Ideally, you should therefore prepare your own meals every day and rely primarily on unprocessed and fresh foods. But from the heart – who always gets it in the stress of everyday life? One thing helps to avoid sugar traps as much as possible: Check the ingredients on the products and compare them with each other. Camouflaged sugar often ends in “-oz”, for example glucose, fructose, dextrose, maltose or lactose.
5. Nuts as a healthy snack
If you’re craving it, eat a handful of nuts. The healthy snack contains plenty of nutrients such as potassium, magnesium and vitamins from groups B and E. Plus, the little power packs are packed with healthy fatty acids that quench your appetite fast. In addition, fats have a positive effect on your cardiovascular system.