If you’ve been feeling a bit frustrated or overwhelmed when it comes kicking the sugar habit, I get it. I know from my own experience that breaking free from the clutches of sugar can be tough, especially when those cravings start nagging at you. But, if you are tempted to give up, don’t throw in the towel just yet! Today I want to share what worked for me and with my nutritional therapy clients when it comes to sugar cravings and how I discovered the fastest and easiest way to detox from sugar using real, nourishing food.
Trust me, I understand the frustrations that come with those relentless sugar cravings. But stay with me because in this article, I’ve got some amazing tips and tricks to help you break free from the strong hold of sugar. And, if you are ready to dive in and kick this sugar habit once and for good I’ve created a free resource for you “The Ultimate Sugar Detox Cheat Sheet.”
Understanding the Need for a Sugar Detox
First, it’s important to understand the need for sugar. Let’s face it – sugar cravings can be incredibly powerful I know the feeling of being stuck in a cycle of constant cravings and the guilt that comes with giving in to them. But it’s not your fault. Sugar or more accurately, glucose is biologically necessary. When we get sugar from plants like starchy vegetables, nuts, and a small amount of fruit our body naturally knows exactly how much it needs. But when we get sugar in the form highly processed white flour, sugar and high fructose corn syrup, we lose the natural ability to stop when we’ve had enough. In addition, these foods cause dramatic spikes in blood sugar and a high release of insulin. Then soon after, our blood sugar drops rapidly which is when we experience those relentless cravings – a call for more sugar. By embarking on a sugar detox, we give our bodies a chance to restore the natural balance and overcome the roller coaster of high and low blood sugar as well as the hard to resist cravings.
Hydrate with Water and Herbal Infusions
When sugar cravings hit hard, it’s easy to reach for sugary beverages. But I’ve learned that staying well-hydrated is a game-changer in managing cravings. Often, we crave sweets because we are actually dehydrated. In nature, foods with the most water are sweet like berries, oranges, and watermelon. Replace sugary drinks with water, and if you crave some flavor, experiment by adding some natural flavor like a squeeze of lemon, lime or orange. Try “spa water” which is water infused with cucumber or fresh strawberries for an extra special hydrating treat. Water infused with fruit or herbs such as mint, green tea or chamomile not only keep you hydrated but also support your digestion and detoxification process.
Focus on Fiber-Rich Foods
Ah, fiber, the unsung hero in the battle against sugar cravings! By incorporating an abundance of fiber-rich foods into my meals, including an abundance of colorful vegetables, legumes on occasion, and nuts, I discovered the magic of feeling full and satisfied for longer periods. Fiber bulks up your meal and nourishes the body. The added bonus? Fiber slows down the absorption of sugar into the bloodstream, reducing those blood sugar spikes that trigger cravings.
Opt for Protein and Healthy Fats
Protein and healthy fats are my secret weapons against sugar cravings. Including healthy sources of protein like nuts, cheese, yogurt, chicken, fish, beef, lamb or eggs in my meals has not only helped stabilize my blood sugar levels for longer periods of time between meals. And let’s not forget the power of healthy fats! Avocados, nuts, seeds, coconut oil, olive oil, cream and butter ideally from grass-fed cows provide a well-rounded balance of various fatty acids that help curb those pesky sugar craving and create feeling of satiety. Including protein and fat in your meals along with dietary sugars in the form of carbohydrates slows the uptake of sugar into the blood stream which in turn slows the release of insulin.
Choose Low-Glycemic Natural Sweeteners
I have a sweet tooth, and completely eliminating all sweetness from my life was just not an option. That’s where low-glycemic sweeteners came to the rescue! Instead I use fresh fruit, stevia, monk fruit extract, or a touch of raw honey as my go-to alternatives for adding a hint of sweetness to my meals and snacks. They satisfy my cravings without the roller coaster ride of blood sugar spikes.
Embrace Fermented Foods
Gut health also plays an important role on this sugar detox journey. An overgrowth of yeast or the wrong kind of gut bacteria in our intestines creates cravings. These little microbial gut bugs feed on sugar and carbohydrates. When their supply runs low, we are triggered to eat more sugar to satisfy their appetite. The first step in reducing these microbials is to stop feeding them. By reducing sugar in your diet, you are also reducing it in theirs. They will begin to die off and reduce in number once their preferred food source is cut off. Add fermented foods like sauerkraut, kimchi, yogurt, and kefir to repopulate the good bacteria. These goodies are packed with probiotics that support a healthy gut microbiome. A happy gut equals reduced sugar cravings and an overall sense of well-being.
Mindful Eating Practices
One of the most profound shifts I made for detox and for gut health was adopting mindful eating practices. Slowing down, savoring each bite, chewing each bite thoroughly, and truly listening to my body’s hunger and fullness cues has been a game-changer. Mindful eating helps me appreciate the flavors and textures of real, nourishing food, reducing the desire for sugary treats.
Meal Prepping and Planning
Let’s be real – sugar cravings often strike when we’re unprepared. That’s why I started meal prepping and planning ahead. By having healthy meals and snacks readily available, I’ve been able to resist impulsive sugar cravings and make nutritious choices throughout the day. Planning is key to success!
Seek Support
Embarking on a sugar detox journey can be tough, but you don’t have to go it alone. Involve your friends and family. Let them know what you are up to and you might even find that one or two of them want to do it with you. Download the “The Ultimate Sugar Detox Cheat Sheet.” and share the link with a friend for a step-by-step guide to support both of you through your detox. Connecting with others who understand the frustrations of sugar cravings and having a support system can make all the difference.
Rather than just eliminating sugar and trying to power through the cravings, I’ve learned that by incorporating the right balance of real, nourishing foods into my diet, I’ve experienced a faster and more sustainable sugar detox that was much easier to implement. I’ve reclaimed my energy and gained control over cravings and you can too!
