Once you realize how strongly you crave sugar, you might like some suggestions to reduce your sugar intake. Various experts have come up with the following ideas.
Dr. Oz says that you should try to eat good fats, such as nuts, seeds, avocados, and olives. He also reminds you to watch the kind of oil you use for cooking. Olive oil, canola oil, sunflower oil, soybean oil, and safflower oil are the best choices. If you like sweet drinks, you can reduce the sugar content by diluting your drink with ½ cup of seltzer.
Annie Valpone has written an article for Glamour magazine on this topic. Her recommendations include vanilla chai tea, banana ice cream, granola bars, trail mix, beet crystals, dark chocolate, and raw, organic honey. Her personal favorite snack is sea salt crackers and nut butter.
Wendy C. Fries in WebMD provides quite a few helpful tips. First of all, give in a little! It is very difficult to deny your craving, so indulge, but in a limited quantity. You can also combine foods, such as almonds with chocolate chips or bananas dribbled with chocolate sauce. Try gum or fresh fruit instead of candy. If you really have to have dessert, go for quality over quantity. Have a small portion of a really yummy decadent dessert instead of an ordinary piece of cake or pie. Eat regularly so that you are not “starving” for sugar, and get up and go to tame your urge for sugar and to give you more energy. Do skip artificial sweeteners. It is a good idea to “mix it up” so that you use various tactics to avoid boredom and to become more successful. And why not reward yourself when you are!
Finally, Dr. Sara Vivona from The Integrative Health & Wellness Center in Greensburg adds more tactics. She says that you should add a little fat to your diet. Use real butter, but not so much on bread as on your vegetables. Bacon and eggs sans toast is an excellent breakfast! You can wrap good quality deli meat around a dill pickle spike instead of putting it in a sandwich. She also has great recipes for Homemade Almond Joys, Sweet Potato Fries, and Grilled Steak Roll Ups.
It is not easy to deny a strong desire for sugar, and you are not alone in your struggle. Most Americans do over-consume, averaging about 22 teaspoons of added sugars per day, according to the American Heart Association, which recommends limiting added sugars to about 6 teaspoons per day for women and 9 for men. The above tips provide you with some practical ammunition in your fight to reduce your sugar cravings.