Beating the sugar habit, is tough in a world of processed foods, but a simple plan and a bit of commitment might just help, writes Nandini Reddy.
Sugar is everywhere today. Even the most innocuous foods have sugar hidden in them. You don’t actually have to eat cookies and cakes to directly consume sugar. Your favourite hot sauce also is loaded with added sugars. The truth is that there is absolutely no health benefit from consuming added sugar. It damages all your diet efforts more than any other indulgence.
It might seem like a task to constantly monitor added sugars in everything that you eat but in the long run it really helps. Consider a few simple steps to remove sugar from your diet or reduce it to the levels that are good to satisfy your sweet tooth and not damage your diet.
Clean out the pantry and drawers
We all have stashed secret snacks in our office drawers and pantries. The first step is to clean out the stock of foods that are high in added sugars. Remember to check all bottled and packaged foods. Read your labels right and ensure that you get rid of the whole stock without exception.
Avoid adding sugar
Try a few days of avoiding sugar. A lot of things will taste bitter and unmanageable but it is a way to discover new tastes. Coffee and tea will be unbearable the first time but you might discover new flavours of tea that do not need sugar and unsweetened expresso might help you recover from tiredness a lot faster than a sugar binge.
Get rid of sugary drinks
Colas, packaged juice, iced teas, bottled frappes and energy drinks all are storehouses of added sugar. Most of the energy drinks and colas also have caffeine and the combination of a caffeine high and a jolt from sugar is comforting when you are stressed. But one moment of deliciousness is not worth year long health troubles.
Look for natural replacements
There are several natural sweeteners that you can add to different food that might give you a more complex taste. Try adding vanilla extract into your coffee for that touch of sweetness. Avoid sauces in your salads and add caramelized onions instead. Salt tends to intensify the sweetness of pumpkins and fruit so sprinkle a little salt instead.
Kick refined grains
You need to eat carbs but they don’t have to be bleached white. Avoid white processed foods like breads, pastas , cookies and cakes. Your diet benefits from whole and unpolished grains. Get your starch from vegetables and pile on the protein from your beans and peas.
Being on a sugar high can feel wonderful. But breaking the grip of sugar can also be equally satisfying.