By The Green Parent
24th July 2018
Q I would love to hear some tips for reducing sugar in my diet. I’m really struggling to reduce my chocolate intake in particular
A Evidence is growing about the detrimental effects of sugar on health and its links to an increased risk for obesity and disease. We should all try to reduce this often hidden ingredient, but without resorting to artificial sweeteners, whose health effects are controversial.
Sugar occurs naturally in all carbohydrate foods such as grains, vegetables and fruits, which also offer valuable vitamins and minerals. However, processed sugar, providing empty calories, is added to foods like chocolate, cakes, biscuits, fizzy drinks, and some yoghurts, breakfast cereals, low fat ready meals and soups, often by other names. Sugar intake activates the “reward system” in our bodies which is the same system activated by drugs like nicotine and alcohol. With repeated reward system activation we can find ourselves needing more and more to achieve the same ‘hit’ – sugar is addictive!
Hunger is controlled by a complex and carefully controlled hormone system which, even if slightly out of balance, can have a number of effects, cravings being one of them. To keep hormones balanced and cravings at bay, a balanced blood sugar level is essential. Fluctuations in blood sugar occur when we eat foods that contain fast releasing sugars or go for long periods of time without eating. Stimulants such as caffeine and alcohol can also have an impact.
Ensuring you eat regularly and include protein with every meal and snack is a quick and easy way to help keep blood sugars stable. Choosing slower releasing carbohydrates in the form of wholefoods like brown rice, quinoa, butternut squash, lentils and beans instead of potato, white rice, bread, pasta and processed foods will also help. Certain fruits can also raise blood sugar to a surprisingly high level. Strawberries, blackberries, raspberries, blueberries, apples, pear, plums and citrus fruits are less sweet than mango, pineapple and banana. Dried fruits release their sugars very quickly and should only be eaten occasionally. Fruit juice should also be avoided unless blended whole with the skin as fibre helps to slow down the release of sugar into the bloodstream.
Making sure you are well hydrated and getting plenty of exercise are other simple ways to promote optimal hormone balance. Stress, nutritional imbalances, sub-optimal digestive function and food sensitivities are other factors to consider. A nutritional therapist will be able to help identify which of these may be a factor in your individual case.
If you find you are still reaching for the chocolate then consider brewing some herbal tea when you get a craving. Herbs such as cinnamon and licorice are naturally sweet and satisfying. Cinnamon has also been shown to help support healthy blood sugar levels.
Is your urge for chocolate a habit, or a need for comfort? Try rewarding yourself in other ways. An Epsom salt bath or taking a walk in the park could be some new healthy habits to try.
Ami is a Nutritional Therapist who specialises in weight-loss and energy issues. She graduated from CNM (College of Naturopathic Medicine), which trains students for careers in natural therapies: naturopathy-uk.com
