Lowering sugar intake is a highly effective way to achieve various health benefits, such as significant weight loss, lowered blood pressure, reduced anxiety and depression, improved cholesterol levels, and lower hgbA1C levels. Reducing your sugar intake can positively impact your overall health and feel more confident in your body.
For many Americans, reducing sugar intake can be challenging as sugar is present in many foods and drinks, and it can be difficult to resist cravings. It is recommended to gradually reduce sugar intake and replace it with healthier options, such as fruits, vegetables, and whole grains. Additionally, regular exercise can help regulate blood sugar levels and improve overall health.
Dopamine plays a vital role as a neurotransmitter in the "reward circuit" that is linked to addictive behavior. When a particular behavior triggers excessive dopamine release, it generates a pleasurable sensation that motivates individuals to seek opportunities to re-experience this feeling, strengthening the behavior. Sugar consumption is one such behavior that triggers dopamine release in our brains, resulting in a response that is similar to the effects of cocaine, leading to addiction.
If you are a pre-diabetic or have diabetes, here are some options to decrease sugar consumption that are effective in aiding you in optimizing your health.
The first step to improve lifestyle behavior is to use mindfulness to determine your relationship with sweets. Ask yourself: Do I have a habit of eating sweets after every dinner? Do I snack on candies when I'm bored?
Eat smaller portions or snack sizes: When enjoying a smaller portion, you can still satisfy your sweet tooth by choosing low-calorie snack options and practicing mindfulness to be aware of the smaller size.
Chew some gum: Sugar-Free Gum is a low-calorie snack with enough sweetness to satisfy the sweet tooth cravings.
Go cold turkey: This option takes prayer and determination to overcome the sweet cravings. Remove all sweets from your environment and give yourself two to four weeks for the cravings to stop.
Try eating fruit: Consuming fresh fruits that are naturally sweet and loaded with fiber, for example, Pineapple is a healthier option to help with the sugar cravings.
Try eating dried fruit: Dried fruits like dates, apricots, and raisins provide satiety to sugar cravings; you must be mindful to stick to the portion size.
Add Dark Chocolate: Adding 80% dark chocolate or higher to a piece of fruit or eating it alone can decrease sugar cravings.
Replace Soft Drinks and Juices: When we drink soft drinks and juices throughout the day, the sugar content quickly increases our blood sugar levels. Replacing Soft drinks and juices with water or water with lime for flavor can satisfy sugar cravings.
Navigating the many options for improving your health, especially when it comes to reducing sugar intake, can be overwhelming. If you need help figuring out where to start, know you're not alone. With guidance and support, you can take charge of your well-being and make positive changes that will benefit you in the long term.
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