If you could only do one thing to improve the health of your entire body, cutting down your sugar consumption should be your number one choice. Not only does excess sugar consumption totally derail your dental health, but it also contributes to a number of health problems that can leave you overweight, unwell, and unhappy. If you’re ready to take your health up a notch, here are a few tips to help you kick sugar to the curb.
Say Bye-Bye to Soda
According to Humm Kombucha, the average 12-ounce can of soda contains a whopping 39 grams of sugar! That’s more than the entire recommended daily allowance suggested by the American Heart Association. And if you drink more than one can of soda a day—well, you can do the math.
Combine that with any other sources of sugar you take in, and you could consume upwards of 80 grams of the sweet stuff per day! Not only is this a major problem for your teeth and your waistline, but this habit also increases your likelihood of developing heart disease and diabetes—two of the leading causes of death in the United States today.
Chew Sugar-Free Gum
Chewing sugar-free gum can be a lifesaver when you’re trying to cut back on your sugar consumption. Just the simple act of chewing something that tastes sweet can help trick your brain into feeling satisfied. Not only does this tiny tweak promote reduced sugar consumption, but it can also promote a shrinking waistline. Plus, according to Dr. Bret Dyer, chewing sugar-free gum helps fight cavities and increases enamel strength. If you’ve been a chronic sugar consumer, your teeth and gums will welcome the change.
Cut Back on Processed Food
According to researchers, highly processed foods compose more than 50 percent of the total calories consumed by United States residents! There’s no question as to why, either. Most processed foods contain copious amounts of refined sugars, designed to keep you indulging long after you’ve reached physiological satiety. Sugar makes processed foods highly palatable, which means you’ll continue mindlessly munching, even after you’ve reached physiological satiety. Food manufacturers devote considerable time and money to developing the most appealing ratios of salty, sweet, and crunchy flavors to ensure consumers keep coming back for more. Don’t fall into the trap! Head for the outer perimeter of your grocery store; it’s your safest bet for finding healthy, nourishing foods.
Eat More Fat and Protein
Unlike sugar, fat and protein are highly satiating, according to Menno Henselmans. Too much sugar in your diet can actually increase your appetite, while dietary protein and fat cause you to feel fuller, longer. Fat and protein digest more slowly than sugar, causing a steady release of glucose into your bloodstream. Slow and steady digestion ensures prolonged feelings of satiety while giving you sustained energy throughout the day. Sugar, on the other hand, digests rapidly, causing a sudden spike in blood sugar, followed by a significant crash. When you crash, you’ll begin to crave sugar again as your body prompts you to replenish its quick energy stores.
Cutting back your sugar consumption is one of the kindest things you can do for your body. When you do, not only will you reduce your consumption of empty, belly-bloating calories, but you’ll naturally increase your intake of whole, nutrient-dense foods, too. Give it a try! You may just discover a new level of personal well-being you never knew existed!
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