How to reduce the amount of sugar we eat?
According to the researchers, sugar can become more addictive than drugs. Sugar and all foods that contain sugar stimulates centers of satisfaction in the brain, causing a state of euphoria. However, it doesn’t last for long and we soon want something sweet again. So here is a two-week plan, which will reduce a desire for sugar forever.
For 14 days you will have to eat so that your plate would always contain carbohydrates, good fats and protein that will be mentioned below. Do not repeat the mistake of many and do not decrease the amount of one of these product groups. After all, not all fats are bad.
Eat a combination of slow carbohydrates proteins and the good fats. This combination effectively suppresses sugar cravings and maintains stable blood glucose levels as well as sends a message of fullness to the brain. Half of your plate should consist of complex carbohydrates. They are high in fiber and low glycemic index.
The healthiest complex carbohydrates are starch-free vegetables (broccoli, asparagus, cauliflower, Brussels sprouts, avocado, celery), low-sugar fruits (apples, grapefruit, dried apricots), lentils, beans, chickpeas, whole grain foods (oats and quinoa).
The healthiest good fats are eggs, lean meat, chicken, turkey, salmon, mackerel, herring, seafood, yogurt, pistachios.
The healthiest protein foods: various nuts (almonds, hazelnuts, cashew nuts, walnuts, etc.), olives, avocados.
Dieticians also recommend including foods that contain chromium. Chromium balances blood glucose levels and helps reduce hunger and desire to eat sweet. Foods that contain chromium: broccoli, whole grain flour bread, potatoes, lean meat, cheese, mushrooms, bananas, various nuts, black pepper. Chromium can also be used as a supplement, but it is recommended to consult with your doctor or pharmacist before taking any supplement.
If you want to sweeten your coffee or porridge, use cinnamon instead of sugar. Cinnamon helps regulate blood glucose levels and reduces cravings for sweets.