We all enjoy sugar-filled drinks and treats, but enjoy it a little too much, and it can lead to a number of health issues.<\/p>\n
Rather than trying to completely cut out sugar cold-turkey, it’s more effective to gradually wean off of it by making small lifestyle changes. From getting more sleep to incorporating healthier alternatives, here are five dietician-recommended tips to reduce your sugar intake.<\/p>\n
Cut down on beverages Get more sleep Avoid artificial sweeteners Swap in dark chocolate and fruit Eat enough fiber and protein xx, The FabFitFun Team<\/p>\n
\n<\/strong>Sodas (both diet and regular), juices, sweetened coffee, and alcoholic drinks are often sugar bombs in disguise. “Our brains don’t register calories from drinks the same way it registers calories from foods we eat and chew \u2013 it doesn’t promote the same fullness \u2013 which is why we can easily and mindlessly overload on sugar from beverages,” says\u00a0Nour Zibdeh<\/a>, a functional and integrative dietitian and nutritionist. Instead, opt for water, sparkling water, or tea to keep your sugar consumption at bay.<\/p>\n
\n<\/strong>It\u00a0might not seem like sleep is connected to what you eat, but research shows that lack of sleep can affect brain regions that control decision making and make you more likely to crave junk food<\/a> over healthier options. “When people are sleep deprived, they tend to reach for\u00a0sugar<\/span>\u00a0for an instant energy spike,” says\u00a0Sarah Mirkin<\/a>, a registered dietician nutritionist.\u00a0<\/em>“This is followed by a crash, and the cycle continues.”<\/p>\n
\n<\/strong>While it’s tempting to switch to artificial or non-caloric sweeteners, Zibdeh suggests otherwise. “[Artificial sweeteners] may trick the reward and satiety centers in your brain, making you crave more sugar,” she says.<\/span><\/p>\n
\n<\/strong>If you crave sweets after dinner, try eating some fruit or dark chocolate instead of reaching for dessert. “Fresh fruit can satisfy a sweet craving and add more in terms of fiber, vitamins, minerals,\u00a0and antioxidants,”\u00a0says Zibdeh. “[Additionally], dark chocolate contains polyphenolic antioxidants, which allow most people to feel satisfied with a small amount. Sweetened chocolate, on the other hand, tends to keep you coming back for more.”<\/span><\/p>\n
\n<\/strong>Yes, eating a balanced diet can help curb sugar cravings! “Protein, fiber, and fats make you feel full and satiated,” says Zibdeh. “We often crave sugar because we\u2019re simply physiologically hungry. Unfortunately, many people go about their day eating sugary snacks like cookies, crackers, candies, and pastries because they haven\u2019t planned nutritious, balanced meals or haven\u2019t carved out the time to sit down and eat. Instead of finding a quick fix to your sugar craving, consider looking at the bigger picture and your overall eating habits,” suggests Zibdeh.<\/span><\/p>\n