Most people typically don’t have a firm grasp of how much sugar they consume on a yearly basis unknowingly. Statistics vary, but the average American consumes more than 40 pounds (some sources say up to 150 pounds) of sugar in a calendar year – are you as alarmed as I am?
When we think of sugar, sweet desserts such as cakes, donuts, candy, and cookies come to mind immediately. But there are tremendous amounts of sugar hiding in everyday things we consume, and when we consume them regularly, they add up fast.
Making a few mindful tweaks can make all the difference.
Here are a few of my favorite ways to keep added sugar at an absolute minimum in my life:
Choose real fruit
It takes no extra time to grab an apple rather than a pre-packaged fruit cup or applesauce. It’s just as easy and doesn’t contain any of the added sugar the pre-packaged items have. Deliberately choose something fresh from the produce stand instead.
Focus on fiber and protein power
Fiber-rich foods will fill you up and keep you that way for longer so you’ll be less likely to eat something when you’re not hungry. Protein-packed foods have the same benefit. Combine both of these for delicious ways to stay satisfied throughout the day, and you’ll be less likely to seek out sugar.
Phase out added sugar bombs
If you’ve put sugar in your coffee every morning for the last ten years, start decreasing the amount until you no longer use it. You can also try kicking the habit on the spot if you’re ready for it. Going cold-turkey isn’t easy but it’s effective.
Study labels before you buy
Is your pantry brimming with pre-packaged, processed foods? It’s time to learn to live without these. And when you do, commit to reading all the labels of every packaged food item you buy from now on. Added sugar is in some of the most unsuspecting places so read every label before putting anything into your grocery cart.
Drown out cravings with water
If you’re a soda drinker, you can cut out quite a bit of added sugar by ditching your soda habit. Many times, we think we’re hungry when we’re actually thirsty; and other times, a stressed day makes us reach for desserts. Whatever the case, a glass of water can solve the problem. Drink an entire glass and then wait 15 to 20 minutes. The craving will usually be gone but if not, choose a piece of fruit with fiber to satisfy the urge.
If I did it, you can do it
It takes time to get used to life without added sugar in it, but you’ll soon feel better than ever. Finding the perfect sweet treats that aren’t harmful to your health is a powerful way to get past the urges and learn to adapt to your new lifestyle without processed sugar.
Kicking the sugar habit isn’t easy – I know, I’ve been there. I would label my former way of eating as sugar-addicted. So, how do you make the change? Start where you are and work on one thing at a time. If you drink sodas, try eliminating them one at a time by increasing your water intake. If you don’t like plain water, adding essential oils can not only enhance your water but certain oils, like citrus flavors, can reduce cravings.
What food or drink has you stuck in the sugar-craving cycle? Share you challenges below so we can work together to build a healthy body not reliant on sugar to keep us going!
Comments