Kew Beach Naturopathic Clinic

Putting the "care" back in healthcare

How to Eat Less Sugar

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By Kate Whimster, ND

Originally published on Kate’s blog

Did you know that sugar is toxic?

Check out my blog Sugar is toxic for a sugar reality check!  Eating less sugar is actually very simple and easy and pays off in so many ways:

  1. Kick-start weight loss and super-charge your energy
  2. Eradicate sugar cravings and re-calibrate taste buds
  3. Strengthen immunity and prevent chronic disease

Whole foods rule!

The first step is to eliminate or significantly reduce the sugar you consume.  The simplest way to do this is to avoid packaged foods (stick to whole foods close to their natural form instead) and to prepare your own foods.Even if you only choose to bake your own sweets rather than buy them, you will still consume far less sugar and eliminate a lot of preservatives and additives.  Baking with honey or maple syrup is another great step, as well as using fruit to sweeten foods instead of sugar, such as applesauce, bananas, and dates.  However, you can still consume a lot of sugar from homemade sweets, so why not become less dependent on sugar in your diet?

Go sugar-free:

Level 1: Avoid sugars and sweeteners

  • Including added sugar and “natural” sugars, such as honey, maple, syrup, agave, syrup, molasses, etc.
  • Focus on eating vegetables, nuts, seeds, vegetable and animal proteins
  • Continue to eat naturally sweet foods, such as fruit, and starchy foods, such as grains
  • Use natural sweeteners that do not raise blood sugar (eg: stevia, vegetable glycerine)

Level 2: Avoid sugars, sweeteners, dried fruit, fruit juices, and grains

  • Follow the guidelines in level 1, plus eliminate dried fruit, fruit juices, and all grains
  • Focus on eating vegetables, nuts, seeds, vegetable and animal proteins
  • Continue to eat fresh or frozen fruit (but not dried fruit or fruit juices)

Level 3: Avoid sugars, sweeteners, grains, and all fruit

  • Follow the guidelines in level 2, plus eliminate all fruit
  • Focus on eating vegetables, nuts, seeds, vegetable and animal proteins

Ease into it by starting at Level 1 for at least one week.  Go up to Level 2 and then 3 when you’re ready.  There are lots of other foods to eat and you will likely find it much easier than you think!

If you are a true addict, start slow!  You will probably feel a bit strange for a few days.  This is called withdrawal and could include low energy, irritability, headaches, and body aches.  This is a great indicator of just how reliant on sugar your body has become!  Don’t worry, you should feel better within a week!  Ensure you are drinking lots of water, eating healthy, and getting enough sleep – support your body and it will continue to support you!

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