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How to reduce your sugar consumption and do it the right way!

September 25, 2019

Do you want to reduce the amount of sugar you and your children are eating, but don’t know how?

 

You may have heard all about sugar swaps but sometimes these swaps are not very healthy alternatives, especially if they contain certain types of sweeteners, such as Aspartame, Sucralose, Maltodextrin and so on. 

 

Even sweeteners that seem healthier options like Stevia are normally not the pure form of this and the synthetic form called Steviol Glycosides, so it pays to know what you are getting when you try & purchase healthier alternatives to sugar! 

 

Here are a few tips for you to start trying to implement that are healthier ways to swap sugar or reduce it-

  • If you add sugar to drinks such as tea & coffee, aim to cut this down gradually. So if you have 3 sugars, get used to 2, then once you are used to this cut it down to 1. Then you could even have half a spoon until you don’t need that even. If you just want to swap sugar all together for something a little healthier, try honey or stevia.

  • If you want to eat less sugary snacks but feel like swapping to fruit seems unrealistic as it is such a change try things like Nakd bars, Om Bars, Deliciously Ella protein balls or snack bars, or other health bars sweetened with honey/coconut sugar or xylitol. Raw honey is even better than normal honey. 

  • Increase your protein with every meal and snack. This helps your blood sugar to be more stable & reduces cravings for sugar.

  • Buy the same foods that you like but choose the sugar free alternative, but by sugar free I don’t mean sweeteners either, as these are worse for you than sugar! I mean try sugar free jams or sugar free cereals sweetened with dried fruits and so on.

  • Eat less refined carbohydrates- this will limit you intake of sugar as the body see these as pure sugar once they are broken down. So start to reduce things like corn white pasta, white bread, white rice & large white potatoes and swap to sweet potato, new potato, brown rice, quinoa, wholemeal bread, wholewheat pasta and buckwheat.

  • Start to drink other drinks like smoothies & freshly squeezed juices to replace some of the sugary drinks you may be having, as this still gives you sweet fix if you need it.

  • Do more exercise- this helps to raise the feel good neurotransmitters GABA and serotonin, which help to kerb cravings for refined carbs and sugars! 

  • If you still struggle to reduce sugar intake come and see a Nutritional Therapist who can help work out the underlining triggers for sugar addiction or cravings and come up with a plan of action to support you. 

If you would like to find out more about nutrition or would like a consultation with Claire please visit www.heverhealth.com/nutrition.

 

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