January 30, 2022

Why Do a Sugar Detox and How?

I often hear that sugar is fine and we shouldn’t eliminate anyone one food group. Well, sugar is not a food group. Sugar is present in many foods especially fruit, but on its own sugar is a carb.

The consumption is sugar is a huge wellness issue today. Even a small amount can have bad effects on the body. However, removing sugar can be hard (because sugar is everywhere). That’s why a sugar detox is needed. There a lot of sugar detox diets out there to try. However, they are all essentially the same in that they remove sugar from your diet. But, the problem is that some of them don’t concentrate on a whole food diet, which I believe is the best course to take. A diet full of nutrients and whole foods as a result helps the body to heal and retune.

Natural Sugars are they Good for You?

I consume a lot of natural sugars that come from fruit and vegetables, these foods have fiber as well as minerals, vitamins and enzymes that will assist the body in dealing with sugar. Natural sources of sugar are digested much slower and it helps you feel full and suppresses your appetite. It can also help stabilize your metabolism.

Refined sugar, or sucrose

Comes from sugar cane or sugar beets, which are processed to extract the sugar. Food manufacturers then add the chemically produced sugar, typically high-fructose corn syrup, to many packaged foods. The body breaks down refined sugar rapidly, which causes insulin and blood sugar levels to skyrocket. Since it is digested quickly, you don’t feel full after you’re done eating, regardless of how much you ate. Increased consumption of refined sugar has been linked to the rise in obesity rates, which is associated with higher risks of cancer.

Stick to Water: Sodas, energy drinks, sports drinks and fruit drinks contribute an astounding 44% of the added sugar in the American diet. They have little to no nutritional value and do not keep you hydrated. Limiting these drinks will significantly lower your sugar intake and improve your overall health.

Sauces & Toppings: It is shocking how much sugar is added to ketchup, barbecue sauce, salad dressings and other common condiments. Instead, flavor your food with fresh herbs and spices, lemon or lime juice, pesto or homemade salad dressings. When you do have to buy sauces and toppings, look for the full fat options. They will contain less added sugar than the fat-free versions.

Processed Snacks: Even snacks labeled as “organic,” “all-natural” or “healthy” may be full of added sugar. Some granola and protein bars contain up to 8 teaspoons of added sugar. Instead, try snacking on mixed nuts, fresh fruit or cut up veggies.

Ways to Get Started

Some people can do a sugar detox cold turkey. Sugar can be very addiction and removing it all at once may be the only way to go for some. Some of us may not be able to do it in moderation.

Here are some suggestions for going cold turkey

Remove all sweeteners and sugar.

Get rid of artificial sweeteners too.

Stock your refrigerator with low-sugar fruits, berries are especially good.

Keep sugar even from whole foods to a practical amount.

Remember, it may not be for a life time. The purpose of a sugar detox is to break the habit and to let the body reset. When your body is healed and the additive habit broken, you may be able to handle small amounts of sugar in the future.

A Moderate Detox for Beginners

If you feel like going cold turkey is not for you, a much slower pace is an option.

Substitute refine sugar with natural ones like coconut sugar, maple syrup or raw honey.

Replace your package foods with organic choices

Make all treats from scratch instead of processed foods

Check the sugar in content in your dressings and condiments

Refine sugars is more challenging than natural sugars. Refined sugars breaks down faster, while natural sugars have compounds and other minerals that make it better to digest and not raise your blood sugar as much.

Stay Hydrated

Thirst frequently causes sugar cravings. The liver needs water and glucose to produce glycogen (muscle fuel). If the body is dehydrated, its much tougher for it to produce glycogen, therefore sugar cravings set in.

Be Prepared

Eating at home every day during your detox would be ideal. However, that may not always be possible. Prepare and pack meals in advance that are filling and healthy. Nuts are a great protein to eat when you away from the house.

If you eat out at a restaurant research the menu ahead of time to say would be the best meal to order. Try to stay from sauces they are most likely loaded with sugar.

Get Good Sleep

Sleep is the most important thing. More so than exercise or diet. It is crucial to our health. Sleep allows the body to rebuild and restore. Not getting enough sleep can have an effect on your blood sugar levels. Also, an abnormal blood sugar level can cause bad sleep and the cycle repeats itself.

Decrease Inflammation

Inflammation is largely known to be a contributing cause for many diseases including lung and heart disease, cancer and dementia. Inflammation can also contribute to diabetes and blood sugar problems. Our bodies are sensitive to certain foods like diary and gluten which can cause blood sugar problems. Inflammation is the body’s way of guarding itself from foreign intruders. When we consume something we are sensitive to the body sees it as an enemy and forms inflammation to attack it. The inflammation then causes blood sugar issues.

Be sure to increase your anti-inflammatory foods like oily fish and leafy green vegetables. Perform an elimination diet to find out if you are sensitive to certain foods like gluten and diary.

Final Thoughts

A sugar detox is a great way to improve your overall health and rejuvenate your body. It can be hard but it is attainable. It will get easier after the addition to sugar is broken. Stay encourage and look forward to the outcome of feeling awesome!