Amongst the many things that you know that you should be doing as an adult, like folding your laundry as soon is it comes out and not using your parent’s TV codes – building a diet that isn’t based solely on sugar is part of it. It’s hard – Actually I’m terrible at it. This post (as many of them do) came to me as I was researching for my own knowledge how to do this. So let’s do it together: here are six foolproof ways to start cutting out sugar.
Replace All Whites
White bread, white sugar, white rice – the holy trinity of carbs – with their colored counterpart: the brown family! Refined white foods start with flour that has be “refined” by stripping out the fiber which is what makes them different from their healthier counterparts. The body will absorb processed grains and simple sugars more quickly causing you to get hungry more often.
Say “No” To One Thing
Think of it as your own personal fast. What one thing can you give up for 30 days (at a minimum) is it no chocolate? no candy? For me, it’s no soda. I could go ages without drinking a soda which is one of the best ways to avoid added sugars. To be clear, this is not because soda or chocolate or candy are bad and you should never eat them. Everything is okay in moderation. This exercise is just to make yourself more aware of what you are putting into your body and of those, what can you do without. Think of it more as an exercise of self-discipline.
Keep A Food Diary
Most people simply aren’t aware of how much sugar they are truly consuming in any given day. I can avoid certain things like the plague, (I’ve avoided kale for 28 years) but sugar is my weakness and I want to try to cut down as much as possible. Keeping a food diary either on MyFitnessPal or on a paper journal is a great way to hold yourself accountable for what you are consuming.
Replace With Natural Alternatives
Don’t believe anyone that tells you that honey is just as bad as sugar. Honey is higher in fructose than glucose and fructose is sweeter than glucose, so you may be able to use a smaller amount of honey in your food or drink without sacrificing sweetness. The trace amounts of vitamins and minerals found in honey may also have added health benefits. Raw, unpasteurized honey contains trace amounts of local pollen, which may help desensitize allergic reactions.
Start With The Basics
People fail at cutting out sugar is because they try to restrict too much too fast. You should never – let me repeat this – never count sugar and calories from fruit. Does fruit contain sugar, yes! But unless you’ve completely replaced all sugar in your diet, you don’t need to worry about the adverse health effects of fruit sugar.
Don’t Keep Treats In The House
Well, you can’t eat them if you aren’t there. Avoid the grocery store if you are hungry and try to either order your groceries online (we use Kroger Clicklist) but my sister swears by Instacart. When you don’t physically shop in the store, you avoid making impulsive decisions.