Doctors say that consuming small amounts of sugar daily is necessary for a healthy and balanced diet. However, excessive consumption can lead to serious diseases that can threaten the lives of both adults and children.
The American Heart Association (AHA) recommends that women consume no more than 25 grams of sugar daily, while men are advised to consume 36 grams.
While many people find it difficult to avoid sugar, there are some strategies that can help you overcome its addiction.
Here are 10 ways to overcome sugar addiction according to experts:
1. Increase Protein Intake:
Doctors say that adding protein to every meal is an effective way to feel satiated and can help reduce sugar consumption. Protein-rich foods include Greek yogurt, cottage cheese, eggs, and grilled chicken.
2. Boost Fiber Consumption:
Fiber is another satiating element, similar to protein. Doctors recommend consuming whole grains, nuts, seeds, fruits, and vegetables to reach a daily recommended intake of more than 25 grams of fiber.
3. Drink Plenty of Water:
According to doctors, dehydration can lead to feelings of hunger even when the body doesn't actually need food. They advise consuming an adequate amount of water throughout the day to help maintain body hydration and reduce intense sugar cravings.
4. Manage Stress:
Doctors say that stress increases cortisol levels, a hormone that stimulates appetite and can lead to cravings for sweets and overeating foods high in sugar. They recommend reducing stress through exercise and meditation.
5. Include Healthy Fats in Your Meals:
Fats are highly satiating, and doctors recommend consuming healthy fats found in nuts, cheese, and avocado.
6. Remove Sugar from Your Home:
If you find it challenging to control the amount of sweets you consume daily, start by removing them from your home and replace them with fruits.
7. Don't Skip Meals:
Skipping meals for long periods can lead to intense hunger, resulting in a strong desire for sugar without awareness. Doctors say that hunger leads to low blood sugar levels, creating a physiological need for sugar to rebalance levels. They advise consuming regular meals throughout the day and emphasizing the inclusion of protein, healthy fats, and fiber.
8. Avoid Sugar Substitutes:
Doctors emphasize that sugar substitutes increase cravings for sweets. Instead of sweetening your coffee, add some milk. If you want to use sugar substitutes in preparing desserts, try using natural juices, mashed fruits, or honey.
These strategies can help you gradually reduce your sugar intake and overcome sugar addiction. It's important to remember that breaking any addiction takes time and persistence. Consult with a healthcare professional for personalized advice and guidance.