Eating wholegrains is one way to control a need for sugar. This is because complex carbohydrates that are rich in fibre, such as wholegrain breads and pasta, brown rice, whole oats and quinoa, help to slow the absorption of sugar into the bloodstream, avoiding the sharp spike in blood sugar levels.
Refined ‘white’ carbohydrates, such as white bread, cakes, biscuits and sugary breakfast cereals, cause a short pick-me-up before the sugar crash sets in.
When starting a sugar free diet, it is important to understand that a craving is not the same as hunger.
A craving is not the body calling for energy, it is the brain calling for something that releases a lot of dopamine in the body. Dopamine is in charge of our pleasure-reward system and allows us to have feelings of enjoyment, bliss and euphoria.
Some of the most common cravings are linked to snacks such as chocolate and cakes which contain a lot of sugar, which result in a massive amount of dopamine being released.
However, the health risks of a diet high in sugar are well documented and include weight gain, diabetes and high blood pressure.
As well as eating wholegrains, there are other ways to transition into a sugar free diet painlessly.
Firstly, eat little and often, as when you skip a meal the temptation to eat a sugary snack is higher. Aim for three meals and two snacks spread out throughout the day, with a good quality protein source in each.
Eat fresh, unprocessed foods as much as possible as these contain added salt, sugar and fat and are high in calories.
Drink plenty of water, as often, hunger is confused with thirst – drink a glass of water and wait 15 minutes when you feel hunger pangs, as this will tell you whether you are truly hungry.
Try to drink six to eight glasses of water every day, and keep water interesting by mixing it up with a slice of fruit or cucumber, or drinking herbal teas.
A supplement containing chromium, such as Lepicol Lighter, contributes to the maintenance of normal blood glucose levels.
This particular supplement also contains seven strains of live bacteria to help keep the digestive system healthy, as well as glucomannan, shown to reduce the hunger hormone grehlin..
The specific strains of live bacteria also help to balance blood sugar levels, as well as aiding weight loss.
Finally, get plenty of exercise as it will release feel good chemicals called endorphins, which make you feel happy, energised and act as natural stress busters, leaving you better equipped to face the challenge of cravings.
One good diet to try which is low on sugar is the Mediterranean diet, as it is rich in good fats, vegetables and wholegrains.
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