Why We Need To Reduce Our Sugar Consumption

Sugar Challenge

Did you take my 1-Day Sugar Challenge? 

What did you reveal?

Is there anything you would you change in the future after knowing this?

A Few Reasons To Cut Down Sugar Consumption

  1. It causes us to age quicker (nobody wants this).
  2. Effects our Immune system causing us to fall ill more often.
  3. Can cause Tooth decay and bad breath.
  4. Will increase the risk of heart disease, diabetes and weight gain.

Remember sugar can be called many different names so when shopping look out for names like :

  1. Dextrose
  2. Maltose
  3. Molasses
  4. Corn Syrup
  5. Agave Nectar
  6. Sucrose

Why Do We Love Sugar So Much?

Sugar is highly addictive and we all love it. It dates back to ancient times when it was discovered in the form of sugarcane by India, back then it was high priced and considered a luxury but over time its cultivation spread around the world. Today Sugar is one of the world’s oldest commodities making it multi-billion-pound industry.

The human tongue can detect four basic flavours salt, sour, bitter and sweet. We are naturally drawn to sweet because we are primates, animals that evolved eating fruit from the trees, knowing this makes sense for primates, including us to have a highly developed palate for sweet things. When we taste Sugar, it releases feel good hormones like dopamine and serotonin making us feel happy. 

There have even been studies to compare the brain function in response to someone who binges on sugar compared to someone that takes heroine and shockingly they are almost identical!

How To Reduce Sugar Your Intake

 

To overcome sugar addiction, we need to choose the right kind of sweet treats to enjoy, Fruit is a great alternative and does not have to be boring either, think outside the box bananas, apples and pears are nice enough but there are others.

Mini challenge – Go to the supermarket and buy a fruit you have never tried before.

(Don’t judge a book by its cover – You never know what you like until you try it)

 

Some of my favourites and naturally sweet and can give you lots of energy.

Strawberries/Grapes

Blueberries/Mangoes

Pineapple/Peaches

Melons/Pomegranate

Bear in mind that natural fruit sugars do need to be limited too.

 

A Few Ways To Stop Sugar Cravings

  • Eat a healthy well-balanced meal consisting of protein, carbs, vegetables and healthy fats. This will help you stay fuller for longer and stabilize your blood sugar levels, helping to stop cravings.
  • When a craving happens reach for a protein snack instead of a sweet snack such as some beef or salmon jerky. This will help relieve the cravings and stop the urge.
  • Avoid any temptations so remove any bad foods you may have in your cupboards.
  • Chew gum can also help with cravings as it can increase the feeling of fullness and help you eat less.
  • Adding some cinnamon to your porridge or sliced apples. Research has shown that cinnamon can actually reduce sugar cravings by controlling your blood glucose levels.
  • Get a good nights sleep. This is a very important one as this will also help you making bad food choices I go into detail on another blog post you can read more here https://rocheesblogary.com/why-diets-end-in-failure-what-you-can-do-about-it/

An interesting article I read by Wendy C. Fries talks about more ways to combat sugar cravings, She really goes into detail about how to fight them before they start. 

There are lots of extra tips you could start using today.

Check it out 

https://www.webmd.com/diet/features/13-ways-to-fight-sugar-cravings#2

 

Sugar Facts

As stated on the NHS website.

https://www.nhs.uk/live-well/eat-well/how-does-sugar-in-our-diet-affect-our-health/

The type of sugars most adults and children in the UK eat too much of are “free sugars”. 

These are:

  • Any sugars added to food or drinks. These include sugars in biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks. These sugars may be added at home, or by a chef or other food manufacturer.
  • Sugars in honey, syrups (such as maple, agave and golden), nectars (such as blossom), and unsweetened fruit juices, vegetable juices and smoothies. The sugars in these foods occur naturally but still count as free sugars.

Sugar found naturally in milk, fruit and vegetables does not count as free sugars.

We do not need to cut down on these sugars but remember that they are included in the “total sugar” figure found on food labels.

How Much Sugar Should We Be Consuming?

The government recommends that free sugars – sugars added to food or drinks, and sugars found naturally in honey, syrups, and unsweetened fruit and vegetable juices, smoothies and purées – should not make up more than 5% of the energy (calories) you get from food and drink each day.

This means:

  • Adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes).
  • Children aged 7 to 10 should have no more than 24g of free sugars a day (6 sugar cubes).
  • Children aged 4 to 6 should have no more than 19g of free sugars a day (5 sugar cubes).
  • There’s no guideline limit for children under the age of 4, but it’s recommended they avoid sugar-sweetened drinks and food with sugar added to it. 

Free sugars are found in foods such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods we should cut down on.

Sugars also occur naturally in foods such as fruit, vegetables and milk, but we don’t need to cut down on these types of sugars.

Be aware that these are included along with free sugars in the “total sugars” figure that you’ll see on food labels.

Find out more about nutrition labels and sugar for help on how to tell the difference.

This Post Has 2 Comments

  1. Joi Andrews

    I’m guilty as charged lol. I’m a sweet eater but I love my fruits and vegetables too! I need to do a 30 day challenge.

    1. RocheesBlogary

      Lol, a 30-day challenge. My guilty pleasure has to be chocolate but yes I totally agree as long as you get your fruits and Veggies in, it’s all good 🙂

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