Substance over Substances
The American Heart Association recommends limiting added sugars to no more than 100 calories of added sugars for women (6 teaspoons) and 150 calories for men (9 teaspoons).
- Boosts your Immune System
- Reduces Your Hunger
- Reduces Inflammation
- Improved Digestion
- Energy Increases
- Improve Your Mind
- Look Younger
- Weight Management
- Eliminates Possible Allergens
- Dental Health
Alternatives – Low-sugar fruit, flavored seltzers, herbal teas, 90% dark chocolate.
Check out these 8 tips for helping to curb your sweet tooth cravings
- Increase healthy fat intake to improve satiation- If you eat more fat with your meals and snacks, you’ll generally crave less sweet stuff and have fewer symptoms of sugar withdrawal.
- nuts and seeds,
- coconut oil,
- olive oil,
- butter or ghee (if you tolerate dairy),
- fattier fish like salmon, mackerel and sardines.
2. Get More Sleep to Balance Hunger Hormones – If you make sleep a priority and aim to get at least 7-9 hours per night, your hunger hormones balance out and your cravings for the sweet stuff are reduced
Lack of sleep effects appetite regulating hormones and makes you crave more calorie-rich foods
4. Drink more water- Drinking one to two glasses of water when you get a sugar craving can help quell that craving. Drinking plenty of water throughout the day also helps keep cravings at bay and help with any symptoms of sugar withdrawal.
5. Stock up on low-sugar fruits- Low glycemic fruits such as berries, green apples, and fruits from the citrus family are good natural options to help you satisfy a sweet craving. https://www.medicalnewstoday.com/articles/320078#eight-low-sugar-fruits
- Lemons and limes
- Honeydew melons
6. Boost your feel good hormones – People with higher serotonin levels are less likely to experience sugar cravings. Go for a gentle walk, try some soothing yoga or stretches, take a hot bath, or talk to a friend.
7. If you decide to use a sweetener, use a healthier alternative – Try monk fruit, stevia, honey, dates, coconut sugar, and maple syrup.
8. Know your limits – It’s up to you to determine how far you need to go on your sugar-free journey. Some people can limit themselves to one treat a day. Others need to go completely sugar-free and can’t even have sweet fruits without triggering a sugar craving. Some people report that even just a tiny hint of something sweet provokes intense cravings. For these people, it is recommended that they quit all sweet stuff temporarily. This includes fruit and safe zero-calorie sugar alternatives.