Approx 2 min read unless the packet of mint creams that you bought only for special occassions is beckoning. If so… Then please read on before it has it’s way with you! 😮
Disclaimer: I am not a doctor, nutritionist or any other occupation that has authority in this field. I am just a sharer of knowledge that I aquire through reading and research and personal experience, which I have referanced below. Phew, now that’s out the way. Let’s treackle down to it.
I have a confession to make. I was a bonafied sugar lover. When I was a child my mum, who also has quiet a sweet tooth herself, still talks about a failed experiement in which she tried to make me dislike sugar. Spoiler alert… It didn’t work.
I remember her coming into my room one morning, announcing that it was my lucky day. “I am going to buy you as much chocolate and lollies as you want.” She said.
Truly believing all my christmas’ and Halloweens had come at once, we then headed to the store where I proceeded to fill the trolly.
I’ll never forget her handing me the hugest bag of treats. Freddo Frogs, Voilet Crumbles, Caramels…. The list went on. Anyway to cut a not so long story even shorter, I proceeded to eat the whole lot in one sitting. She truly believed that by allowing me to gorge, I would make myself so terribly sick that the very thought of it would turn my insides upside down and I would run for the nearest steaming bowl of brocolli instead. Nice try mum.❤
High fructose corn syrup – that insidious ingredient found in many salad dressings, ketchup, coffee creamers etc. has been linked to increased heart disease and stroke. There is evidence that some tumors have insulin receptors that feed on glucose.Referanced from Psychology Today
So pretty, but not for our insides.
This is something I just wont touch. Nothing says, inflame me like pop or soft drink, as we call it here in Australia.
Here’s a brief summary of what sugar does to insulin levels.
When you eat anything with glucose in it or basic carb building blocks, your body will release insulin because that’s what helps your body process glucose into energy,” Haythe said. “The problem is when people have too much sugar at once, there’s a large release of insulin and you can develop hypoglycaemia or insulin resistance.” With insulin resistance your body cannot properly absorb the glucose fast enough, which causes the glucose to build up in your bloodstream and liver.Referanced from: Dr. Jennifer Haythe, a cardiologist at Columbia Presbyterian Hospital in New York, Rebecca Lee, a registered nurse and founder and Colette Heimowitz, nutritionist.
So here are the top 5 things I did to reduce my sugar intake. Please note: This is my experience only and I am not by any means promoting a diet or paid sponsor.
- I stopped buying random treats and allocated treat days instead. Food manufactures know how addictive their processed food’s are. That’s why they create terms like bliss point and mouth feel. When I had treat foods lying around, I would run to them when I was feeling worried, stressed or in need of a quick fix or a taste sensation. You know what they say… Out of sight, out of mind. It turns out cliches exist for a reason.
- I became more mindful of how much fruit I was eating. That’s right! I was looking for sugar everywhere and it even turns out that good sugar can do the same thing to your insulin levels as bad sugar. I was juicing half a watermelon and drinking it straight, thinking I was being super healthy. Hmmm that’s a whole lot of fructose… I eat no more than two bits of fruit per day now. I also tend to stick more to berries as these naturally contain a little less fructose.
- I replaced cane sugar with xylitol. A completely natural sugar substitute extracted from Birchwood trees. This has been a big one for me. Xylitol is the only sweeter that does absolutely nothing to insulin levels. So, when I get an intense craving, I add a teaspoon to a hot drink or my famous protein pancakes, ( according to my kids) and it really helps. Please note: My sister, who I now refer to as Google due to her ridiculously amazing general knowledge, informed me that Xylitol is toxic for dogs. So keep your little pooches away… 🐶
- I enjoy sweeteners like pure maple syrup, but only in moderation. Maple syrup has a good amount of magnesium in it too. Generally, I will have no more than two teaspoons a day. I also check all nutritional labels of processed foods I buy. Some popular brands that have been heralded as healthy are seriously packed with sugar. Popular tinned beans anyone?
- And Five… I eat protein dense food and avoid refined carbs as this food also causes a spike in blood sugar levels. Protein rich foods like air fried curried chickpeas and tofu drizzled with a little maple syrup really help to fill me up when I’m super hungry. For me it seems to work and I enjoy a slow release of sugar instead of a sudden burst!
That’s if from me. I truly hope this micro post has added value in some way. Below I have added are some links to websites that also give out some good advice for keeping sugar intake under control. Please share and don’t forget to comment. I read them all.
Below is my song Healthy Food Will Make you Smile. And really it will…
Thanks for tuning in and I’ll see you all again soon. Bye for now. Debbie Doo⭐
Here are some useful tips below link here