SUGAR. One of the biggest challenges to anyone trying to lose weight or just be healthy. Why is it so hard to give up sweets? Whether your cravings tend towards Snickers, brownies, or Sweet Tarts, why is it so hard to say no? Well, there’s actually a reason for it and it isn’t that you lack willpower. According to the ADA, ‘sweet’ is the first taste that humans prefer. Carbohydrates actually stimulate the release of the chemical serotonin which is one of the chemicals responsible for happiness. The catch is that carbs come in many forms like whole grains, fruits, and vegetables. And while these are much healthier options, it doesn’t change the fact that we crave sugar. So what’s a girl to do?
I’m a little over half-way through with my two-week challenge to cut down on my sugar intake, and it’s been tough. One obstacle I’ve had is that many sweet, low-sugar processed foods are made with sugar substitutes. That means lots of chemicals that I don’t want in my body. Another obstacle is the high sugar content in fruit. A banana has 16 grams of sugar! The truth is, I haven’t hit my 25 gram goal every day, but I have learned some valuable lessons that will help me stay low-sugar even after my challenge is done.
- Naturally occurring sugar can be ok. If cutting down on sugar means cutting fruit out of your diet, there’s a problem. Fruits have important vitamins and minerals that your body needs to function and it’s much healthier to get these from real foods than a supplement. You still need to keep portion control in mind and not go overboard, but don’t stop eating apples and oranges. Focus on reducing your added sugar.
- Find a balance. I try to cut down on my chemical sugar substitutes as much as possible, but I’m not perfect.Therefore, I try to stick with foods that use the plant-based Stevia instead of saccharin and aspartame. The tick here is to limit them (especially the chemicals) and not beat myself up if I indulge every once in a while.
- Sugar hides in a lot of unexpected places. When I started paying attention to my sugar intake, I was shocked to see where it was lurking. From soups to yogurts to sauces, even your savory packaged and restaurant foods probably have more added sugar than you realize. Start looking at the sugar content when looking at nutritional information and you’ll be one step closer to making smarter sugar decisions.
So with that, here are 10 snacks that have helped me through my two-week challenge. Just make sure to read the packaging before buying and make sure you get a version without added sugars!
- Cut up pineapple and shredded coconut
- Frozen grapes
- Trail mix with dark chocolate chips
- Oatmeal made with unsweetened vanilla almond milk, cinnamon, and dried fruit
- Light yogurt (but make sure you check the sugar count and the ingredients! Not all yogurts are created equal. I suggest Siggi’s if you want a flavored yogurt, but your better off buying plain and flavoring yourself with fresh fruit)
- 100% fruit popsicle
- Banana ice cream – you just blend a frozen banana until it’s smooth. You can add cocoa powder or peanut butter for a little extra punch
- Fat free pudding
- Enlightened Ice Cream (this can be found in health food stores)
- A spoonful of natural peanut butter. (or on a banana, or apple, or celery, etc)
How do you beat your sugar cravings??