Check out 6 tips to make peace with sugar, without harming your health

Abusing the ingredient is really no good, but labeling it as evil or addictive is not the way to go, as this can contribute to an unbalanced relationship with any type of dessert.

If pressed to define their relationship with the sugar, a lot of people would say, “It’s complicated.” A 2018 study found that 70 percent of U.S. adults are concerned about the amount of sugar they consume, suggesting that many of us struggle with toxic internal monologue when faced with cakes, cookies, and other desserts.

Why do so many of us have a confusing connection to sugar, and how can we heal our relationship with it?

Because many people have a complicated relationship with sugar

If dieting had its own Disney princess movie, sugar would definitely be the villain. “It’s difficult to have a positive or neutral relationship with something that is constantly labeled as bad or addictive,” says Claire Chewning, RD, a certified health counselor. food intuitive. “Additionally, many of us have likely followed restrictive diets that demonize sugar and tell us to reduce or strictly limit our carbohydrate intake. This type of restriction can lead us to feel like we are losing control over sugar.”

Feeling as if we have no control when we find ourselves, for example, eating a birthday cake can lead to disproportionate panic about the amount of sugar we are ingesting. “It’s true that eating ‘too much’ sugar is not good for your health. But in reality, eating a little sugar every day is perfectly acceptable,” says Emily Van Eck, RD, of Emily Van Eck Nutrition and Wellness.

Telling ourselves that sugar has no place in our diet can actually make the ingredient seem “forbidden” and lead to binge-eating behavior when faced with dessert. For example: Maybe you eat an entire pack of cookies today so you can start your sugar-free diet tomorrow.

“If you’ve ever felt out of control around sweets or like you can’t stop eating them, consider how any dietary rules or restrictions may have played a role,” says Van Eck.

See tips for managing sugar.

1- Resist the temptation to label foods as “good” or “bad”

Van Eck points out that the language we use to talk about sugar tends to worsen our relationship with it. “Labeling foods as ‘good’ and ‘bad’ keeps you trapped in anxiety about every detail of your diet,” says Van Eck. “Labeling foods as ‘bad’ can cause us to rebel against our own rules and eat them in quantities that aren’t in line with what our bodies really want.”

Take a moment to reflect on how you currently think about sugar. Does it bring fear or anxiety? Does it make you feel out of control? What “rules” do you have about this? See if you can shift your thoughts to be more ingredient neutral. For example: Try telling yourself things like “sugar is just one of many types of foods in my diet.” While it can be difficult to rewrite your internal script all at once, sending yourself sugar-neutral messages can reduce candy stress over time.

2- Understand the vital role glucose plays in your body

“[O açúcar] it’s your body’s preferred source of energy,” says Chewning. “Carbohydrates found in grains, dairy products, fruits and vegetables are broken down by the body into glucose – a simple sugar – which serves as fuel for your cells.”

When we deprive the body of glucose, it doesn’t work properly. “The preference for sugary foods is deeply programmed into human physiology, as many of our bodily processes rely on carbohydrates to function properly,” explains Van Eck. “It stands to reason that it would be extremely destructive to try to deprive our bodies of a key macronutrient.”

Glucose is especially useful for people who enjoy activities such as walking, hiking or running. In fact, the National Academy of Sports Medicine (NASM) recommends consuming about one gram of carbohydrates per kilogram of body weight one hour before a workout to help you perform at your best. For example: A person weighing 150 pounds should consume approximately 70 grams of quality carbohydrates before a workout. Pre-workout supplements or whole food sources, such as wholemeal bread, nut spread, or bananas, are great options for achieving this and respecting the role sugar has to play in your body.

3- Maintain balanced meals

“If you don’t eat enough overall, you may end up craving foods that you wouldn’t if you were properly nourished,” says Van Eck.

Eating meals that include proteins, carbohydrates and vegetables will help you feel full. Over time, this eating style can help you regain confidence in your body. Respond to hunger cues with nutritious food; Your body gives you the energy to show up cognitively and physically for your life.

And, of course, make sure you eat enough throughout the day. “Eating less than you need can be another reason you fixate on sugar or feel out of control, so make sure you’re eating enough throughout the day,” advises Chewning. “For most people, this is achieved by eating several meals with one or two snacks in between as needed.”

4- Practice conscious eating

Another way to reconnect with yourself during meals is to practice mindful eating, says Van Eck. “Pay attention to how your body feels during and after eating. The more you can observe your body without judging the outcome, the easier it will be to make the desired changes,” he says.

While this practice may seem challenging at first, it will eventually help you notice signs of hunger and satiety and appreciate the flavors of what you’re eating even more. If it seems daunting to focus on food for an entire meal, challenge yourself to do it for the first bite, then the first three bites, and so on. Start slowly.

5- Combine sweets with other foods

Instead of telling yourself you can’t eat sugar when you crave something sweet, try combining a cookie or piece of chocolate with other ingredients. “Practice eating sugar whenever you want, but also keep in mind that your body will likely feel better, especially on an empty stomach, if you also consume fiber and protein. For example, if you like chocolate in the afternoon, eat it with fruit or nuts “, advises Van Eck.

Pairing your desserts with other foods will not only help you feel satisfied, but will also help you understand that all foods can fit on one plate. In other words, fruit, nuts, and chocolate aren’t “bad” or “good”—they’re just elements of your diet, each with a role to play.

6- Make small changes

If you’ve ever started a fitness routine or tried to meditate, you know that Rome wasn’t built in a day. Improving your mindset around sugar requires ongoing work, so Van Eck recommends choosing one of the tips above and focusing on that one before moving on to the next.

“Healing your relationship with sugar won’t happen overnight, especially if it’s been a decades-long struggle,” she says. Be patient and remember why reshaping your relationship with sweets is important to you in the first place.

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Source: Terra

Rose

Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.