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Sugar is one of the most common ingredients in many of our daily diets. From traditional sweets like kaju katli, barfi, and laddoos to contemporary breakfast items like cereals, granola, bread & jam, and peanut butter, sugar is everywhere. However, eating excess sugar is bad for health. It not only hampers your weight-loss journey but also poses other threats such as heightened risk of diseases like diabetes, high blood pressure, and heart disease. Moreover, excess sugar consumption can damage teeth, causing dental caries. Hence, there is a lot of talk about quitting sugar or eating less sugar. Many want to remove sugar from their life, but it is easier said than done.
Completely eliminating all kinds of sugary items from your diet is not the ideal way to go. You can get withdrawal symptoms which can be very bad sometimes. Start with reducing the amount of refined sugar in your diet and slowly move to completely getting rid of added sugar.
8 Tips and Suggestions for You to Sugar Detox your Body
Here are 8 tips and suggestions for you to sugar detox your body without giving up sugar altogether:
1. Don’t Quit Sugar, Replace It
Quitting sugar entirely is the first mistake that most rookies make while traversing the path of sugar detox. Try replacing sugar with healthier alternatives such as jaggery, organic liquid jaggery, honey, date syrup, fruits (including the seasonal ones), dry fruits & nuts or spices like cinnamon powder & nutmeg.
Keep artificial sweeteners at bay as they not only increase the craving for more sugar but are also linked to many conditions including indigestion, hypertension and type 2 diabetes. Moreover, the chemical ingredients in them like aspartame can cause ill-effects on our health.
2. Avoid Sugary Drinks
Sugary drinks such as sodas, sports drinks, energy drinks, sweetened teas, etc. contain high amounts of added sugar. Sometimes, fruit juices, smoothies and milkshakes, which we see as healthy, contain excessive sugar. Reducing your use of sugary beverages can aid in weight loss and enhance general health. Instead choose healthier alternatives like water, herbal teas, green or black tea, coffee, and unsweetened sparkling water.
Suggested Read: How to Reverse Type 1 and Type 2 Diabetes?
3. Cut Down on Sugary Desserts
Most desserts are loaded with refined sugar which can raise the blood sugar level and make you feel tired and hungry. Instead of dairy and grain-based desserts like cakes, pies, doughnuts, and ice cream which are stuffed with added sugar, include natural fresh fruits in your diet. Some other healthy alternatives to satiate your craving for sweetness are Greek yoghurt with cinnamon and fruit, baked fruit with cream, and dark chocolate.
4. Include Full-fat Foods in Your Diet
Low-fat foods, as heavily advertised, are not all healthy for you. In fact, low-fat foods often contain more sugar and calories. Since more sugar consumption is linked with obesity and weight gain, eating low-fat foods can be disastrous if you plan to lose weight by cutting down on fats. Include full-fat foods instead of their low-fat version, however, make sure to check the ingredients list to make the better choice. Visit our dietetics hospital in Bangalore to consult with the experts.
5. Stay Away From Processed Food
Processed foods contain high amounts of sugar, salt, fat, and additives in such a combination as to make them tasty and people generally gulp more than they should. Some common examples of processed foods are soft drinks, sugary cereals, chips, and fast food. If you want sugar detox, AVOID processed foods as much as you can. They are not healthy at all. Instead, go for whole foods such as whole fruits, legumes, whole grains, vegetables, and meat on the bone. They are free of additives and other artificial substances.
Dr. Aditi Sharma, Head - Department of Dietetics, Manipal Hospitals Ghaziabad, talks about the importance of staying healthy from the inside. Watch the video below as she takes us through healthy dietary habits and shares insights on how to maintain a healthy weight.
6. Include More Protein and Fiber in Your Diet
Increased appetite and weight gain have been linked to a high sugar intake. In contrast, a diet that is strong in protein and fibre and low in added sugar may have the opposite effect, encouraging fullness and decreasing appetite. Consult with our top dietician in Bangalore to know more about the treatment.
It has also been proved in a study that protein immediately lowers appetite.
7. Stay Hydrated
Staying hydrated is important for overall health and may aid in the management of sugar cravings. Replacing sugary drinks with water, such as soda and energy drinks, can help you reduce your added sugar and overall calorie intake.
Furthermore, limiting your intake of sugary beverages may help reduce sugar cravings. Water can also help keep your bowel movements regular. This is especially important as your fibre intake increases.
8. Keep Your Stress Level in Check
According to research, stress influences food preferences and increases cravings for sweet foods. Sugar also appears to have a calming effect on stress hormones, which may contribute to your craving for sugar when stressed.
Keeping your stress under control will make it easier to eliminate sugar from your diet and control your cravings. Simple ways to relax include going for a short walk, talking with a friend, and reading a book.
Tips to sugar detox your body are summarised in the picture below:
FAQs
Q.1: What is a sugar detox?
A: A sugar detox is a period of time during which a person limits or eliminates their intake of added sugars and refined carbohydrates in order to cleanse their body and improve their overall health. The goal of a sugar detox is to reduce cravings for sugary foods and to help the body regulate its blood sugar levels more effectively.
Q.2: Why should I consider doing a sugar detox?
A: A sugar detox can be beneficial for a number of reasons. By limiting or eliminating added sugars and refined carbohydrates from your diet, you can reduce your risk of developing chronic diseases such as type 2 diabetes and heart disease. A sugar detox can also help you lose weight and improve your overall health and well-being.
Q.3: How long does a sugar detox last?
A: The length of a sugar detox varies depending on the individual and their goals. Some people may choose to do a short-term sugar detox for a few days or a week, while others may opt for a longer-term detox lasting several weeks or even months. It's important to consult with a healthcare provider before starting a sugar detox to determine the best plan for you.
Q.4: What can I eat during a sugar detox?
A: During a sugar detox, it's important to focus on eating whole, unprocessed foods that are low in added sugars and refined carbohydrates. This includes plenty of vegetables, protein-rich foods such as meat, fish, eggs, and legumes, and healthy fats from sources such as olive oil, nuts, and avocado. It's also important to drink plenty of water to help flush toxins from the body.
Q.5: How do I overcome cravings during a sugar detox?
A: Cravings for sugary foods can be common during a sugar detox, but there are steps you can take to overcome them. One strategy is to plan ahead and have healthy snacks on hand to curb your cravings. Another option is to try distraction techniques, such as taking a walk or engaging in a favourite hobby, to take your mind off of your cravings. Finally, getting support from friends, family, or a healthcare provider can be helpful in managing cravings during a sugar detox.
Department of Nutrition and Dietetics
Manipal Hospitals
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