Breaking the sugar habit

Some of the more common New Year’s Resolutions are to lose weight and eat healthy. These goals seem like a huge task and few know where to start. If I can suggest reducing or ideally removing one food from your diet it would be sugar.

5 good reasons to quit sugar;
• Sugar has powerful effects on mood and long-term brain health,
• Its consumption directly impacts the body’s ability to regulate blood sugar levels and can lead to insulin resistance,
• It inhibits mineral absorption, depriving the body of key minerals necessary for health,
• It binds to proteins and fats in the body during digestion ultimately causing wrinkles and loss of skin elasticity.
• It suppresses the immune system through decreasing activity in immune system cells that attack bacteria.

Diseases Associated With Consumption Of Refined Sweeteners;
Diabetes, Hypoglycemia, Chronic Elevated Insulin, Coronary Heart Disease, Cancer, Infectious Diseases, Hyperacidity Of The Stomach, Liver Disease, Kidney Disease, Infertility, Asthma, Acne, Headaches, Thyroid Malfunction, Adrenal Malfunction, Obesity,Candida Albicans Infection, Bone Loss, Dental Decay, Hyperactivity, Violent Tendencies, Depression.

How much easier would healthy eating be if we could believe everything we read on the packaging? Sugar has many aliases and is often hidden in ingredients listed under a different name. I have put together a list of the hidden sugars in foods that you can print off and check against the products you buy.

A list of hidden sugars in food
A to Z of Hidden Sugars in Food

So where do you start?
Making a few adjustments to your diet can help you kick the sugar habit:

• Gradually reduce the sugar you add to hot drinks to give your taste buds time to adjust.
• Try herbal teas or water with slices of lemon instead.
• Avoid low-fat ‘diet’ foods which tend to be high in sugars.
• Be wary of ‘sugar-free’ foods. These often contain synthetic sweeteners aspartame.
• Balance your carb intake with lean protein like fish, chicken and turkey
• Swap white bread, rice and pasta for wholegrain versions like oats, granary and wholemeal breads, brown rice and pasta.
• Reduce the sugar in recipes and add spices to boost flavour and taste.
• For a pick me up, have a piece of whole fruit with a handful of nuts or a small tub of plain yogurt. Both contain protein which helps balance blood sugar and energy levels.

There you have it!  I can guarantee that you will have more energy and feel much happier when you reduce sugars. Give it a go this month and let me know how you feel.

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Dr. Benjamin Martin is a Chiropractor and speaker on Health and Wellbeing. Ben is regularly called on to discuss health topics and chiropractic on radio, tv and press. His promise is to adjust and educate as many families as possible towards optimal health. His work changes lives and has restored people's quality of life.
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