We all know it, you are having a cup of tea or coffee and you take a delicious biscuit with it. In the afternoon you have a piece of chocolate and in the evening you take another cookie. Later on, a glass of coke and you’ve had a lot of sugar in the day. We often don’t even realize it. But what does this do to your body and how addicted are we to sugar? The tips below will help you get rid of your sugar addiction quickly, because without even realizing it, we are all addicted to sugar.
How Much Sugar Can You Eat?
The World Health Organisation states that an adult following a standard diet of 2000 calories should aim for approximately 25 grams of sugar per day. This is the approximate number of sugars you are allowed to consume. Remember that 1 can of cola already contains 44 grams of sugar! So you quickly cross the intake limit.
Why Is Sugar Bad?
That (too much) sugar is not good for us is known worldwide. But what are the exact reasons why it is so bad and unhealthy for the human body? Here are some examples:
- Sugar causes weight gain. The biggest causes of obesity are added sugars. Think for instance of sweetened drinks.
- A greater risk of heart failure due to sugar.
- When you take in too much sugar every day, the risk of cancer can increase. A study of 430,000 people has shown that too much sugar can increase the risk of oesophageal cancer, pleural cancer and cancer of the small intestine.
- More chance of Acne. This occurs when you have a diet high in sugar. This can cause inflammation to occur earlier which can increase or worsen the risk of acne.
- Greater chance of depression. Sugar causes fluctuations in blood sugar levels. This can have a major impact on your mental health.
- Less energy. You will probably think: how can that be? Products that are full of sugar but contain little protein, fibre or fat, lead to a short energy boost that is quickly followed by a sharp drop in blood sugar levels, often referred to as an energy dip.
How Do You Get Rid of Your Sugar Addiction?
Of course, it is a big step to start living a 100% sugar-free life. It is extremely difficult to achieve. So first of all, try to eat less. But how do you do that? Here are a few tips:
1. Use (sugar-free) chewing gum, this will reduce your appetite for sweets and your daily intake of sugar.
2. When you start craving sugar, have a piece of fruit instead of a biscuit.
3. Eat nuts, seeds and dried fruit. These nourish your body and you will be full quickly, which will reduce your appetite for sugar.
4. Go for a walk every day.
5. You can still eat your favourite sweets but limit the amount. Have you not eaten sugar for a couple of days, but are you really craving something? Eat your favourite sweets in small portions.
6. Eat smaller portions more often during the day. This way you will never feel hungry and hungry for sweets.
7. Choose protein-rich, fibre-rich foods such as whole grains and vegetables. This makes you less likely to crave sweets because you are filled up throughout the day with high-fibre food.