Sugar 101



Sugar is a confusing topic because sugar is in highly nutritious foods like fruit but also in unhealthy foods like candy. Then, it gets hidden in foods that people think are healthy but truthfully are not like white bread, pasta, sauces, crackers, and more! 


Perhaps you participated in my 7 Day Sugar Detox awhile back but if you didn't don't worry because I will lay it all our for you here. You can also download the guide by visiting my resources page. In this guide you will find the following information as well as a meal prep template, journal prompts, and 1 day meal plan!


So why is sugar so bad for you? Well unfortunately it has been linked to greatly increasing your chances of obesity, diabetes, cardiovascular disease, cancer, intestinal permeability and more. So whats the verdict? I am not telling you that you can never have sugar again - just remember to have everything in moderation. Consider swapping your white sugar for maple syrup or honey and switching to sauces, crackers, and other foods that don't contain hidden sugars but when you have sugar - enjoy it for what it is. 




The Low Down on Sugar

YOUR HEALTH

Research is linking the high consumption of refined sugars to many diseases. Refined sugar is in a lot of packaged and processed foods, which makes it difficult to reduce sugar and quit your addiction!


LABELS

Because sugar is in everything, it’s important that you read labels.


COMMON CULPRITS

Juice, dressings, sauces, dried fruit, granola bars, yogurt, bread, cereal, crackers, lunch meat, and more!


REFINED SUGAR

Not all sugars are created equally. Try to stick to alternate forms of sugar such as coconut sugar, maple syrup and honey.


OTHER NAMES

Sugar has many names: cane sugar, fructose, glucose, sucrose, dextrose, cane juice, beet juice, raw sugar, corn syrup, maltose, and more!



Sugar Detox Plan of Action

NO SUGAR

No sugar for 7 days. Plain and simple.


NO ALTERNATIVES

This also means eating foods without coconut sugar, maple syrup and honey.


WHAT ABOUT FRUIT?

Fruit is fine during the week but try to have it in moderation.


TRACK

Using the food log and writing prompts, on pages 10-13, to track what you ate and how you felt each day.


WHAT TO EXPECT

Your body may go through a bit of a “detox”. Some people don’t have any symptoms  while others may experience extreme cravings, headaches, aches, shakes and mood swings. Don’t worry - these symptoms will subside and you will start feeling great!


MOVING FORWARD

Although it’s good to give your body a break from sugar from time to time, I encourage you to keep the sugar detox going. Another great option is replacing all refined sugars with better alternatives like maple syrup or honey after the 7 days.




Beat the Cravings

NO SHORTCUTS

You have to cut out all sugar, even in sauces and breads, to make it a true sugar detox.

WATER

Drink lots of water. This will help you stay hydrated and full. Hunger can often be mistaken for dehydration!

BALANCED MEALS

Make sure you are getting enough protein and healthy fats at each meal to keep you fuller for longer.


ORAL HYGIENE

Some people find they want sweets after a meal, especially ones heavy in onions and garlic. Try tongue scraping, or brushing your teeth after meals, to keep your mouth feeling fresh.


MOTIVATION

Get your family and/or friends involved to help motivate each other!


WHAT CAN YOU HAVE?

If you feel a craving coming on, try drinking water or having some apple slices with almond or sunflower seed butter. There are even some companies that make sugar free chocolate!


SPICE IT UP

Keep meals flavourful with lots of of herbs and spices!


MINERALS

Being deficient in certain minerals like zinc and magnesium can lead to sugar cravings. Making sure you are consuming adequate amounts of chromium can also be helpful!


AMP UP THE GREENS

Incorporate more green smoothies, juices and salads. You may be surprised that you start to crave them after a bit!


REDUCE STRESS

Do you find that you are prone to reaching for sweet treats when you are stressed or emotional? Try reducing stress and only eating when you are truly hungry.


TEMPTATION

It’s going to be pretty hard to reduce cravings if you have sugary sauces, treats and breads everywhere. Ditch the sugary products for the week or store them away so you can’t get to them easily.


Need some help reducing sugar in your diet? Send me an email at info@simplynicnutrition.com for a custom sugar-free menu plan and coaching options.


In good health,

xo nic


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