Adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes) but people in the UK are consuming almost 3 times the recommended daily sugar intake.
Simple sugars Vs Natural sugar
Simple sugars are found in foods such as sweets, cakes, biscuits, chocolate, and soda and juice. These are the sugary foods we should cut down on. For example, a can of cola can have as much as 9 cubes of sugar – more than the recommended daily limit for adults.
Natural sugars are found in plants such as fruit. Fruit contains not only sugar but vitamins, nutrients and fiber. All of these compounds slow down the absorption process which results in a slow release of sugar into the bloodstream. This is often where people get confused with fruit juice. Although we will still get nutrients from freshly juicing when fiber is removed our whole food becomes a simple sugar which increases insulin production.
Understanding your cravings
When the body is low on energy it is actually doing the right thing by triggering you to eat. When we eat simple sugars it doesn't take long for this energy to hit the bloodstream however, it's the sugar crashes that lead us to want more. Increased intake of simple sugars can contribute to insulin resistance plus other lifestyle diseases.
When those cravings hit
It's up to us to really get clear on what the body wants/needs in the first place. Try asking yourself what you really want. Are you thirsty? Or are you actually hungry?
Want vs Need
In most cases, our body is craving sugar because it wants energy. Every cell in the body needs energy which we can source from eating whole foods full of nutrients.(Nutrients = energy) It’s when we give the body what it truly needs that these cravings start to subside. Trust me, I went from craving 14+ candy bars a week to craving no more.
MsHolistic Top Tips
1. Eat whole foods that are high in Protein - Grains, nuts, beans, seeds. - Making sure that you have adequate amounts of proteins will keep your body full resulting in fewer cravings. 2. Eat Healthy Fats such as nuts, seeds, and avocados - Fats in the diet when eating carbs help to slow down blood sugar spikes resulting in lowered blood sugar crashes. For example, try whole wheat bread with nut butter 3. Eating 'real' sweet treats that you will actually benefit from. - with so much fruit in the season it's a great way of getting in more nutrients. 4. Drink more Water - We so often mistake hunger for thirst.