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We get asked all the time, "How do I quit sugar naturally?" If you are living your life dominated by sugar cravings, you might even find it hard to understand how anyone could ever live without sugar cravings. However, I am here to say that I have been there. And now, I live my life free of sugar cravings. Instead of using sugar to try and fill a void, I find sweetness in my new healthy lifestyle.
Don't just listen to me, these 7 healthy and natural lifestyle tweaks are backed by science to make the process of quitting sugar much smoother.
The Benefits Of Quitting Sugar
Why quit sugar? Here are just a few (of dozens) of potential benefits of quitting sugar for both your physical and mental health:
- Improved blood sugar control
- Weight loss
- Improved heart health
- Better skin
- Increased energy
- Improved mood
- Better sleep
- Better relationship with food and your body
7 Natural Ways To Break A Sugar Addiction
Here are seven healthy ways to quit sugar that can help you break free from your addiction.
Start by identifying your triggers.
Whether it's stress, boredom, or a specific time of day, understanding what prompts your cravings can make it easier to avoid them. Do you get snacky in the office and reach for chocolate bars or jelly beans? Or is your danger time after work when you get home after a long day? Whatever your personal triggers are, knowing when and what your weaknesses are will help you find alternatives that make it easier to live a sugar-free lifestyle. And that brings me to my next point...
Find healthier snack alternatives.
Have healthy snack alternatives prepped, so that it makes it easier to make healthy decisions when you're hungry. Instead of reaching for a sugary snack, try these healthy, sugar-free snack alternatives:
Here are some homemade sugar-free snack recipe ideas:
- Baby carrots and tortilla chips with homemade hummus
- Ranch flavored chickpeas
- Chunky avocado mango salsa
- Sun dried tomato and white bean dip
- Quick cinnamon apples
- Smoothies that you can prep beforehand: Sunrise smoothie, coconut green smoothie, peanut butter jelly smoothie, avocado blueberry smoothie
Check out these tupperware containers and re-useable freezer bags that make snack-prepping easy!
Simple store bought sugar-free snack ideas
If you don't have time to make homemade snacks, here are some simple store-bought options (just check the label to make sure they don’t have added sugar).
- Corn tortilla chips and salsa
- Cucumbers and hummus
- Bell peppers and cream cheese
- Apples and peanut butter
- Fresh fruit (apples, bananas, grapes, peaches, cantaloupe, oranges)
- Nut mixes
Incorporate gymnema into your diet.
Gymnema sylvestre is a herb that has been traditionally used in Ayurvedic medicine to help control blood sugar levels and reduce sugar cravings. Studies have shown that it may help to inhibit the absorption of sugar in the intestines, reduce the craving and intake of sweet foods, and increase insulin sensitivity.
Additionally, it has been found to lower blood sugar levels in people with type 2 diabetes. The active compounds present in Gymnema are believed to mimic the action of insulin, it's able to reduce the craving for sweet foods by blocking the taste of sweetness.
We specialize in creating teas that are specifically designed to help people get off sugar. We have two sugar busting teas that contain the herb gymnema, which is known for its ability to reduce sugar cravings. Our sugar busting teas are a great way to incorporate this magical herb into your daily life.
It should be noted that Gymnema is not recommended for use during pregnancy or breastfeeding and it can interact with certain medications, specifically diabetes medications, therefore it's essential to consult a healthcare professional before adding it to your diet.
Eat Balanced Meals
A common question we get is, "What do I eat when quitting sugar?" My short answer is, technically anything without added sugar. However, home-cooked, balanced meals will help you feel much more full and satisfied, helping you to overcome without as many cravings. Building a balanced plate is an easy and effective way to ensure that you're getting all the nutrients your body needs to feel full and healthy.
Here's the best hack for building a perfectly balanced meal.
At every meal:
- Fill half of your plate with a variety of colorful fruits and vegetables. From cruciferous vegetables like broccoli and cauliflower, to berries like blueberries and blackberries, you can load a lot of health and a lot of flavor, all while keeping you full!
- Add a serving of lean protein to the plate. This can be in the form of chicken, fish, lean meat, tofu, or legumes. Protein is essential to keep you feeling full and satisfied.
- Include a serving of whole grains. Whole grains such as brown rice, quinoa, or whole wheat bread help to provide a steady energy throughout the day and may improve digestion.
- Add a serving of healthy fats, such as avocado, nuts or seeds. Healthy fats are a key component in making sure that you are full and satiated. Not to mention they are great for heart health, brain function and maintaining healthy skin and hair!
Keep in mind that the plate proportions are not the same for everyone, and depends on the individual needs, some may require a larger portion of a particular food group. A balanced plate is all about finding the right balance of nutrients that work for you.
Remember, moderation is key and variety is also important.
Get enough sleep.
Lack of sleep can make sugar cravings worse, so make sure you're getting at least 7-8 hours of sleep per night and try to keep your sleep schedule as consistent as possible. If you struggle to sleep well, herbs like chamomile, valerian and lavender might help.
- Chamomile - It has a calming effect on the body and can help you relax and fall asleep more easily.
- Valerian - It has a sedative effect and can help to reduce anxiety and promote relaxation.
- Lavender - It can help to reduce stress and improve sleep quality.
Exercise regularly.
Physical activity can help reduce stress and improve mood, which can make it easier to resist cravings. If you're new to exercise, it's best to start with a low-impact activity such as walking, cycling, or swimming. These activities put less stress on your joints and can help you build up your stamina and endurance. A workout doesn't have to be hours long to be effective. Start with just 10-15 minutes a day and gradually increase the duration and intensity of your workouts as you become more comfortable.
Remember, everyone starts somewhere. The most important thing is to be consistent and listen to your body. As you progress, you can challenge yourself more and mix up your routine. And always consult with a doctor if you have any concerns about starting a new workout routine.
Get the support of community.
Quitting sugar can be difficult, and having a community of people going through the same thing can make it easier to stick to your goals. If you don't know anyone in your immediate circle of friends and family who will support you as you transition off sugar, you might be able to find your tribe in a Facebook group or Meetup in your area.
In Conculsion...
Breaking your sugar addiction can be difficult, but it is possible with a few lifestyle changes. By identifying your triggers, finding healthier alternatives, incorporating gymnema into your diet, eating balanced meals, getting enough sleep, exercising regularly, and joining a support group, you can take control of your cravings and kick the habit.
Please remember that everyone's body responds differently, and it's important to listen to your body and consult a healthcare professional before making any major changes to your diet and lifestyle.
