REDUCE YOUR SUGAR INTAKE: 10 tips that helped me cut sugar effectively

Sugar can be hard to reduce in your diet it's literally everywhere and sugar Cravings can be really difficult to matted I know because I used to be a sugar addict and this article I'm going to try to reduce sugar in your diet without going crazy.

welcome back to the whole hockey lace. I'm holistic nutritionist with an applied science background today's topic is sugar and how to reduce it in your diet I'm going to give you practical tips to reduce the sugar these are things that I've learned from my own experience because I was a sugar addict at one point and is also things that I've learned from my clients experiences so I hope these things work for you before we dive in I need to mention two things the first is this video is talking about tackling added sugar not natural sugar and Whole Foods so I'm talking about reducing sugar and things like breakfast cereal processed food snacks candies I'm not talking about reducing your sugar and things like tomatoes carrots apples oranges I think sugar in Natural Foods is not a problem because they have fiber and they have a lot of the vitamins and minerals and talked problem really is added sugar now how much added sugar should you have per day what is the limit of the World Health she has a severe limit is 50 grams per day they recommend staying below that to put that into perspective that's not a lot if you were to have a can of soda so that doesn't leave you much room for more sugar now if you're looking for maximum health benefits the recommendation is below 25 grams per day now that you know the details on the number one read the labels and Oliver processed food so I'm not really a big fan of eating processed food I try to stick to eating Whole Foods but sometimes you got to get the process how can you tell if your having too much sugar or not learn to read the labels on the ingredient list all the ingredients that were used to make the food are listed first ingredient is typically the ones used in last ingredient is the one that's usually quantity so look through the ingredient list and try to look for words that signify sugar but the problem is sugar actually has 60 diff name.

The most common words you want to look for our sugar obviously and syrup so brown rice malt syrup then you have high fructose corn syrup to look for the word syrup and also look for words that end with ose glucose dextrose those are all sugar to try to avoid foods that have a lot of sugars in them never to eat more hole Foods Whole Foods are foods are in their natural form so for example fruits vegetables legumes whole grains nuts seeds that sort of thing when you eat Whole Foods there are no added sugar added sugar to it so if you have a diet that is primarily Whole Foods automatically reduce the amount of sugar in your diet.

3- try not to drink your calories one of the easiest ways to have too much sugar is to drink because it doesn't feel like we're getting that much and it's just a very easy to overdo so whenever I'm drinking something I'm very mindful of the amount of sugar in it I tried to ask for unsweetened beverages whenever I go to a cafe if I'm getting an iced tea or an iced coffee I try to get it unsweetened and if we're going for bottled beverages refer to point one drink all of your calories in the form of sugar.

 4- don't get carried away with a natural sweeteners and I really wish someone told me this when I transition from a high sugar diet to low sugar diet I went from using white sugar to you think things that coconut sugar maple syrup I use honey I use brown rice syrup by you all these natural sweeteners and you know what I basically replaced my white sugar addiction with a natural sugar addiction I was still addicted to sugar and I still over did it just but it is very concentrated and it isn't as good for your health is having fresh fruit never.

5- eat more protein when you don't eat enough protein with every single meal your blood sugar tends to be a little bit erratic so let's say you have breakfast it's a sugary breakfast cereal with a little bit of milk and you're out the door at around 8 so you had your breakfast around 7:30 by the time 10:30 rolls around you're probably going to be hungry that's because your breakfast and have enough protein and had too much sugar in your blood sugar went up and then dip and during the dip you have that Sugar craving that if you want to prevent those sugar Cravings a good idea is to get enough protein with every single meal so I recommend at least 15 to 20 grams of protein as a minimum per meal through getting her protein throughout the day and your stabilizer in your blood sugar levels and you're not going to have those sugar craving.

6- each War fought this is along the same lines as eat more protein so basically when you eat enough fat with all of your meals are less likely to have those sugar craving these are blood sugar levels are stable and your Fuller for longer so I recommend it to eat fat from whole food sources not from things like oil because when you have fat from whole food sources you're actually getting all of nutrition let me give you an example so let's say you were to compare avocado oil avocado avocado oil is just a matter fact there is nothing in there but fat butt avocados have vitamin such as vitamin B vitamins they also have vitamins and fiber so when are you getting your fat from avocado actual avocado not the oil you're getting a lot more nutrient bang for your buck stick to Whole Foods horses whenever possible for your meal so you can hop avocado seeds coconut that sort of thing limit Royals.

7- remove Temptation know if you have sugary snacks lime in your cupboard you're more likely to eat them it's because they're right there you're not going to have sugary snacks if they're not in your home so it's sort of like an out-of-sight out-of-mind situation very unlikely that you're going to get dressed get in your car and go to the grocery store when it's sugar craving strikes just because you can't have the sugary snack that doesn't mean you can't enjoy yourself so I recommend keeping some low sugar snacks around the home you can keep freshly cut fruit in your fridge if that helps sometimes you want something a little extra the one simple thing that you could do is frozen grape the grips are naturally very sweet and once you freeze them they take on very different texture and the become a little bit more enjoyable the Frozen grapes is one thing the second thing I like to do is frozen bananas you can actually make frozen banana popsicle to take a ripe banana peel it put a pop will stick in it if you have one you don't have to use a popsicle stick put it in the freezer for about 24 hours or until I completely hardened and the next day when you have that Sugar craving you can actually take the frozen banana dip it in a little bit of melted dark chocolate and put some shredded coconut on top and you have a banana popsicle it's got fruit it's got healthy fats from the coconut a task for chocolate you can't go wrong with that another example is apple nachos.

8- don't use sugar as a way to relieve stress now when I was an engineering I used to have a lot of sugar was very stressed out and sugar was the first thing I reach for as a form of stress relief sugar does lower your stress however it's a short-term solution it's not a long-term solution I have realized over the years that the best way to manage your stress is not true food is not true it's two other avenues things like meditation yoga going for a walk in the park having a bubble bath anything that works for you anything that reduces our stress is a good way to do it what are the things that I find really helps with Stress.

9-  never say never a problem is that it doesn't work long-term life is about finding balance the not saying to have sugar in moderation cuz I don't think you can have sugar in moderation it is very difficult to stay in the moderation Zone but having sugar occasionally when the occasion warrants said is not a problem let me give you an example let's say it's your birthday and she's bake the cake all by herself for her birthday are you going to say no to a piece of that I don't think so because that's a special occasion that's an occasion that's warrants having a piece of cake you don't have to have the whole thing what's sometimes it's okay to have the sugar to give yourself that allow it's a lot of things in life nutrition included are about finding balance to find the balance that works for you.