The average American consumes around 17 teaspoons of added sugar a day—an extra 270 calories. That’s a far cry from what the American Heart Association (AHA) recommends—6 teaspoons for women and 9 teaspoons for men.
But not all sugar is bad. It occurs naturally in many types of vegetables, fruits, grains and dairy. The problem occurs when the majority of your sugar intake comes from added sugars—those found in cookies, cakes, candy, baked goods, soft drinks, condiments and more.
So, if your sugar cravings have gotten out of control, a sugar detox may be your answer. Here are 7 tips to detox from sugar and embrace a healthier diet.
What’s a Sugar Detox?
A sugar detox is a commitment to abstain from eating added sugar to curb cravings and improve your overall health.
Whether you detox for a week, a month or a year, your main focus should be on cutting added sugars from your diet. This means paying close attention to ingredient labels, since common foods contain added sugar, especially canned goods, condiments, store-bought breads and sodas.
Over time, reducing your added sugar intake leads to many health benefits.
Related: 7-Day Sugar-Free Challenge to Shed Fat
10 Sugar Detox Benefits
- Weight loss
- Decreased sugar cravings
- Decreased risk of developing diabetes, heart disease and some cancers
- Improved oral health
- Less calorie consumption
- Increased energy
- Improved mood
- Improved skin health
Related: Addicted to Junk Food? Here Are 7 Proven Ways to Detox
7 Tips to Detox From Sugar
Certain foods may help curb your sugar cravings and make saying goodbye to added sugars less painful. Here are 7 tips to curb your cravings:
1. Eat Breakfast
Eating breakfast with foods high in fiber, proteins, complex carbohydrates and healthy fats help maintain blood sugar levels and may prevent sugar cravings throughout the day.
2. Start Small
Quitting anything cold turkey is difficult. Instead, gradually reduce your added sugar intake before cutting it out completely. And if you just can’t help yourself, opt for natural sugars found in fruits and vegetables.
3. Up Your Intake of Healthy Fats
Adding healthy fats—nuts and natural nut butters, fatty fish, olive oil and avocados—to your diet may help reduce your cravings for sugary foods.
4. Snack on Fruit
The natural sugars found in fruits like dates, watermelon, apples and bananas can help satisfy your sweet tooth. Plus, they’re packed with fiber, which helps keep your blood sugarl levels in check.
Related: Understanding Your Food Cravings and Learning to Just Say No
5. Swap Out Your Drinks
Find yourself grabbing for a soda when you hit that afternoon lull? Sodas and fruit drinks are a sneaky source of added sugar and calories. Try replacing sugary soft drinks and beverages with water, club soda or unsweetened tea. If water isn’t your thing, add in some fresh fruit to enhance the flavor.
6. Stay Hydrated
Dehydration leads to increased sugar cravings, so be sure to drink 2-3 liters of water every day.
7. Add More Protein to Your Diet
According to research, adding extra protein to your diet keeps you full for longer periods of time and helps subside sugar cravings.
Takeaway
A little bit of sugar isn’t a bad thing—just like anything else, it should be done in moderation. But when your sugar dependency gets out of control, a detox can help get you back on track. If you’re ready to embrace healthier eating habits, be sure to up your intake of fiber, fruit, healthy fats and protein. And by all means, stay hydrated!
Explore 100s of sugar-free recipes within the Gymondo app. Start your free trial today and find everything you need to reach your health and fitness goals from one place!
