7 ways to reduce your sugar intake

7 ways to reduce your sugar intake

1. Shop the outer aisles.

Most processed foods high in refined sugar lurk within the centre aisles of your grocery store. While there are a few exceptions like raw nuts, you’ll find most lower-sugar, nutrient-rich options in the outside of your grocery store.

2. Know where sugar hides.

About 74 percent of packaged products contain added sugar! Read ingredients. Anything ending in “-ose” is sugar. Sugar is is hiding not in all the obvous products like ice cream, biscuits and cakes. But it is also in sauces (tomato sauce is one of the worst), pickles and preserves, juices that initially appear to look like “healthy” choices, muesli bars (!!), and BREAKFAST CEREALS. Not to mention any of the flavoured coffees, drinking chocolates and flavoured syrups for making hot or cold beverages!

3. Be wary of processed foods with health claims.

Breakfast cereals and snack bars sometimes boast bold claims like “10 grams of fibre per serving.” Turn the container around and look at the nutrition intake. Many are packed with refined sugar and other problem ingredients. As a general rule, one serving should contain five grams or less of sugar and five grams or more of dietary fibre. Any easy way to work out the sugar content is to look at the serving size and divide it by 4. The answer is how many teaspoons it contains PER SERVING. You will be shocked when you try this out next tie your at the supermarket.

4. Prepare home-cooked foods.

Pre-packaged meals and store-bought dinners often contain added sugar. When you make a homemade marinara sauce, you can be sure there’s no added sugar. That goes for nearly any homemade food — including desserts. When you’re craving something sweet, make your own healthy desserts at home that contain no refined sugar.

5. Learn to appreciate naturally sweet foods.

Nature packs its own satisfying sweet foods that also come with dietary fibre and nutrients to optimise your health. Almonds, berries, and even leafy greens can satisfy your sweet tooth without added sugar.

6. Curb your sweet tooth with this trick.

L-glutamine, a multitasking amino acid, can curb your sweet tooth. “A spoonful of [L-glutamine] powder will do wonders for knocking your sugar cravings right out of the park,” says Jonny Bowden, Ph.D., in The 150 Most Effective Ways to Boost Your Energy. L-glutamine powder mixes well into your protein smoothie or a glass of water. 

7. Optimize immune-supporting nutrients.

Certain vitamins and minerals support healthy blood sugar levels. Magnesium in leafy green vegetables and nuts, for instance, can improve insulin sensitivity. Eating a whole, unprocessed foods diet can provide these nutrients to optimize immune function. A practitioner grade multivitamin-mineral (available for men, women, and kids) can cover the nutrient bases you might not be getting from food. PLEASE do not buy multi vitamin supplements from the supermarket – they are made up of mostly cheap synthetic ingredients that arn’t well absorbed by your body and don’t contain enough of each of the critical ingredients to support you or bring any benefit!

One of life’s little pleasures is a sweet treat. An ice cream cone on a hot summer day or a slice of birthday cake on your birthday are part of life’s pleasures, but they should be an occasional enjoyment and not a daily habit.

Instead try adding more magnesium to your diet in the form of magnesium glycinate. This helps curb sugar cravings as very often a strong craving for sugar can indicate a magnesium deficiency. Opt for healthier sweet options alternatives by making your own using sugar free treats – I’ve written an article on the best sugar alternatives which you’ll find under the blog menu tab.

I’ve also created a recipe book full of yummy sugar free treats, which you can get here (I’ts currently on here for $1 because I want everyone to get their hands on it!

https://wellandnourished.co.nz/sugar-free-sweet-treats-recipe-book/

Supporting your immune system requires maintaining a healthy diet low in refined sugars and rich in nutrient-dense, whole foods. In turn, reducing inflammation, optimising nutrients, and supporting a healthy immune system will give you the health and energy you need to enjoy a vibrant life.