We all know sugar is the enemy, but with its enticing sweetness, often tempts us into overindulgence, leading to potential health risks and an unhealthy relationship with food. Excessive sugar consumption has been linked to rising levels of obesity, diabetes, and other chronic health conditions.
Currently in Australia 63% of adults and 24% of children are considered overweight or obese. This ranks us 13th in the world. This rise has been attributed to a combination of factors including increasing levels of processed foods, easy access to cheap fast foods, sedentary lifestyles and a decreasing labour-related workforce. Sadly most of the top ten countries are small Pacific Island nations where a shift from hunter-gatherer to reliance on a diet high in processed foods has seen diabetes and obesity rates sore. Obesity is now a major global public health issue.
So, at a personal level, what can we do to reverse this trend? If you’re looking to cut back on sugar several strategies can help…
Read Food Labels
Become a vigilant label reader. Many processed foods, including seemingly healthy options, are loaded with hidden sugars. Familiarize yourself with the various names for sugar, such as cane sugar, high fructose corn syrup, glucose, fructose, sucrose, dextrose, maltodextrin, raw sugar.
Combining foods
Pairing foods that contain sugar with foods that contain fibre, protein, or healthy fats can make it easier to reduce your sugary food’s portion size. It can also slow the rate at which your body absorbs the sugar. eg if you were going to have some chocolate cake, you could opt for a smaller slice and have it with some Greek yogurt and strawberries.
Gradual Reduction
Instead of quitting sugar cold turkey, consider gradually reducing your intake. Abruptly eliminating all sugar from your diet can lead to cravings and feelings of deprivation, making it harder to stick to your goals. Start by cutting back on obvious sources of sugar like sodas, candies, and desserts.
Opt for Whole Foods
Processed foods are often high in added sugars and salt and offer little nutritional value. Focus on incorporating whole foods into your diet, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
Mindful Eating
Practicing mindful eating can help you develop a healthier relationship with food, including sugar. Slow down and savour each bite, paying attention to the flavours, textures, and sensations. By being fully present during meals, you are less likely to overindulge in sugary treats or mindlessly consume them out of habit.
Stay Hydrated
Dehydration can often be mistaken for hunger or sugar cravings. Stay hydrated by drinking plenty of water throughout the day. Infuse it with fresh fruits or herbs for a hint of flavour.
Prioritize sleep
Lack of sleep can trigger cravings for sugary foods by changing the levels of hormones that regulate appetite. Taking steps to get a good night’s sleep could make it easier to cut back on the sweet treats. It can also help your body process sugary foods.
Be mindful of portion sizes
No foods are off-limits. If you want something sugary, have it. But try having half a portion (and half the sugar).
Repetition
We form solid habits by repeating the same actions and behaviours. So, try to make slow, steady changes rather than making big ones all at once. For example, if you drink a couple of sodas every day, try swapping one for an alternative, like sparkling water.
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