2023-11-15 03:12:50
“Sugar alters many of our systems, which is why it is so addictive,” he explains. Margot Miserachi Kalach
health coach graduated from Institute of Integrative Nutrition
from New York. If you want to adopt a healthy diet, we explain how to quit sugar.
For the expert, “foods with a high glycemic index can momentarily raise the levels of dopamine and serotonin, which are responsible for making us feel pleasure or happiness,” which is why they are so sought following.
But not everything is joy, “there is a hormone responsible for making glucose (blood sugar) enter the cells and it is called insulin. When we eat too much sweets, there is extra glucose in the body and it is stored as fat. In addition, a lot of insulin is generated to try to get glucose into the cells. “When this happens frequently, the signals to the hormonal system begin to become confusing.” Excess generates resistance to it, results in diabetes and leads to sleep problems and stress.
Giving up sugar does not mean that you forget regarding desserts, there are alternatives with cocoa nibs or cinnamon (which reduce sweet cravings).
To aggravate the situation, “the food industry has taken care of hiding the excess sugar in food, changing its name and placing it even in food that seems healthy. So, trying to avoid it, we eat it in yogurts, milks, pasta sauces, dressings and unimaginable places.”
Tips to quit sugar
But it’s not all bad news, there is a way to escape this vicious circle.
1) Identify where there is sugar
Some aliases for sugar are: agave; carob tree; white, cane, castor, coconut, date, fruit or palm sugar; candy; fruit juice concentrates; dextrin; dextrose; diastase; diglycerides; corn sweetener; ethyl maltol; fructose; galactose; glucose; isomaltose; maple syrup, rice syrup, ceratonia siliqua syrup, corn syrup; lactose; maltodextrin; maltose; mannitol; molasses; Honey; fruit nectar; take you out; syrup; sorbitol; sucanat; sucralose; sucrose; xylitol and xylose.
2) Assess where the glucose comes from
Can we eliminate sugar from our diet? To answer this, the expert explains: “First we must differentiate added sugar or sugar from highly processed products from complex carbohydrates, which are necessary for the body, since in the end the body will translate them as glucose.”
That group is made up of beets, carrots, sweet potatoes, potatoes, cassava and some grains, such as brown rice, millet, quinoa, corn, oats or farro, as well as fruits. “We need at least 50 percent of our daily intake from these foods, according to the World Health Organization. Although, now it has been proven that there are ways to eat by lowering your consumption by up to 10 or 20 percent,” says the doctor.
There are different alternatives to replace sugar, natural and artificial sweeteners.
3) Discover alternative sweets
“As an alternative, I recommend lowering intake as much as possible, not exceeding the need and ability to metabolize complex carbohydrates. It is also advisable to drink a lot of water and eat foods rich in fiber, which keep you satisfied,” suggests the specialist.
Remember that very strict and restrictive diets cause anxiety, instead maintain a balanced diet, which includes fruits of all colors; Activate the body through exercise, and sleep well for a restful rest.
4) Avoid cravings
In case of emergency due to stress or anxiety, do not resort to food. “If you are well nourished, supplemented, you exercise, drink water and eat according to your needs and you feel anxious, look for where that anxiety comes from instead of finding something sweet to eat,” warns Margot.
When you lower your carbohydrate intake and increase your protein and healthy fat intake, you avoid that feeling of restlessness. You can also have cocoa nibs, water, teas and infusions on hand.
If you want to adopt healthy habits, start with a balanced diet and, most importantly, learn how to leave sugar in foods and drinks. Find new ways to sweeten your life.
As a child I wanted to be a storyteller and illustrator, but I found my calling as a lifestyle storyteller.
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