Join the Club!
Trying to cut back on sugar during the holidays or any time is not easy. I am personally guilty of over-indulging in cookies, cakes and chocolate, especially on the days when I feel tired or if I’ve had a very hectic day – that’s when my body is screaming for a fast energy boost, sweet treats are way too good to pass up.
Did you know that on a whole, we eat and drink far too much added sugar, averaging about 22 teaspoons per day? Also, excess sugar has been linked with many health problems and addictive-like behaviors and even worse an increased risk of type 2 diabetes and cardiovascular disease.
I’ve decided to try to limit my sugar intake and substitute it with some of these foods below. I know this will be a challenge, especially when I hit the 2:00pm wall and need a quick fix, but I’m up for the challenge. Here are my substitutes:
Green Tea and Water
My plan is to drink 4 cups of green tea per day to help regulate my sugar levels and suppress my overall appetite for those sweet cravens. I also plan to increase my intake of water and lemon as much as possible to make me feel full and quench my thirst.
Tomatoes
Tomatoes are high in serotonin, which is good for the brain as it will satisfy your cravens for sugar. Just a few tomatoes per day and your sugar cravens will be satisfied.
Plain Greek yogurt
Way less sugar than other yogurts - protein-filled and calms my craving for sugar. Sprinkle some berries on it for flavour.
Nuts
Almonds, walnuts, brazil nuts, pecans, macadamias and many other nuts. Be careful of the salt content. Nuts are packed with protein and fiber and are quite satisfying.
Eggs
Full of Vitamin B and good for reducing stress as well as satisfying any craving because they make you feel full. I have a hard-boiled egg for breakfast 2-3 times per week.
“I love anything with coconut in it. It is practically sugar-free by nature, full of protein and fiber and tastes yummy.”
Coconut
I love anything with coconut in it. It is practically sugar-free by nature, full of protein and fiber and tastes yummy. Sprinkle some on your steamed rice or your peanut butter spread. Really – it’s yummy.
Berries
I plan to have at least 1 cup per day to keep my blood sugar levels from flying. Berries are naturally sweet and makes a great snack too.
Sweet Potato
My favourite - the natural sweetness helps to satisfy my craven for sugar. It’s also packed with nutrients like potassium, Vitamin A and C as well as magnesium. I can definitely use this.
Apples
It’s true that it keeps the doctor away. The natural sweetness of apples gives you the sugar rush that you crave. Apples are loaded with fiber, antioxidants, nutrients and also have a good amount of “pectin,” which keeps you full for longer.
I hope these tips are helpful. If you plan to follow them, feel free to share with me your experience or any other substitute that you have tried.
Stay Well,
Maxine