Tame Your Sugar Cravings Naturally: The Beginners Guide

Refined Sugar

In this blog, I will show you how to satisfy your sweet tooth while eliminating refined sugar.

When I first decided to try eliminating refined sugar from my diet I thought it would be an impossible task. I had already stopped eating dairy and grains, two of my favorite food groups. I couldn't imagine giving up anything else, especially sugar. Sugar is in everything! Most pre-packaged foods, even the "healthy" ones, contain sugar.

If giving up sugar is one of your New Year's resolutions, keep reading to see how it is possible and enjoyable.

What is refined sugar?

Sugar that has gone through a process that leaves it calorically high and nutrient-deficient is refined sugar. Table sugar and High Fructose Corn Syrup are two examples of refined sugars.

Regular consumption of refined sugars can lead to various health issues such as type 2 diabetes, cardiovascular disease, and certain cancers. The way our body processes refined sugars differs from natural sugars, causing an inflammatory response that negatively affects healthy tissues and organs, resulting in oxidative stress and speeding up the aging process. Removing refined sugars from our diet has significant benefits.

The addictiveness of sugar is undeniable. We have limited control over certain aspects of our lives, but our dietary choices are within our power. Let's explore some of the ways you can break the sugar habit.

The Natural Way

The first step to eliminating refined sugars in your diet is to find a replacement. This is crucial, especially if you have sugar cravings.

Eating food that doesn't bring enjoyment will lead to overeating, even if one feels full, resulting in failed diets. The reason for this is that when we eliminate the foods we enjoy and replace them with ones that don't suit our taste preferences, we set ourselves up for failure. Natural alternatives exist to satisfy sugar cravings.

Natural sugars can be found in whole foods like fruits and specific vegetables, as well as unrefined forms, such as honey and molasses. These types of sugars have a lower glycemic index, which means they are processed more slowly in the body compared to refined or high glucose-index sugars. It's crucial to select sugars that don't cause sharp spikes or dips in blood sugar levels.

The following is a list of foods I use to substitute for refined sugar:

• Dates - I use dates as a snack food either on their own or used as an ingredient in another sweet treat.

• Fruit-sweetened jelly - most jellies and jams in the supermarket are sweetened with sugar or high fructose corn syrup. There are some, however, that are only sweetened with fruit juice. When you are cutting refined sugar from your diet, stay away from foods sweetened with cane sugar and high fructose corn syrup.

• Fruit - it seems obvious but there are ways to use fruit to sweeten things, especially smoothies. Freeze a banana and add it to your favorite smoothie recipe for a natural touch of sweetness.

• Maple Syrup - isn't just for pancakes. Add this to oatmeal for a satisfying breakfast. Make sure to get pure maple syrup, preferably organic, that does not contain any additives.

• Coconut Sugar - a product that comes from the coconut palm tree flower, coconut sugar can be used as a direct replacement for cane sugar. It isn't inflammatory like cane sugar and doesn't have the same effects on blood sugar but it should be used sparingly.

Some of my preferred replacements for refined sugar are included in the foods mentioned above. Upon eliminating refined sugar from my diet, I came across pre-packaged products that satisfied my craving for a sweet treat. Here are a few of my go-to's:

• Lara Bars - Not all Lara Bars are created equal when it comes to sugar. The ones that have dates and other dried fruit are the ones to look for. My favorite is the Peanut Butter Cookie. Be careful when looking for this one, as they also make a Peanut Butter Chocolate Chip bar that has added sugar.

• Rx Bars - specifically the protein bars. Again the main sweeteners are dates. My favorites are the Chocolate Sea Salt and Peanut Butter. These bars do contain "Natural Flavors" and are not on my regular snack list *(more about that on a separate blog), but they did get me through the transition off refined sugar.

• Siete Churro Strips - grain-free chips made from Cassava flour and fried in avocado oil, these chips are sweetened with agave nectar and coconut sugar. Be careful, these are addicting.

• Simple Mills Sweet Thins - made from a blend of both seed and nut flour, these little crackers come in Honey Cinnamon and Chocolate flavors. Sweetened with coconut sugar and honey, these make a perfect snack.

• Purely Elizabeth Grain-Free Granola - these come in a variety of flavors, the Peanut Butter Cinnamon is my favorite, and is sweetened with coconut sugar. This is great added to fresh fruit, fat-free Greek yogurt, or straight out of the bag.

Incorporating these sugar substitutions into your life can be a game-changer - you might even find that you don't crave sweets like you used to! It might take a little bit of time to get used to eating only natural sugar, but trust me, it's worth it. And now that you know about these natural choices, you've got all the tools you need to quit refined sugar for good. Go you!

I'd like to hear how you are doing on your journey! Let me know if you tried any of my suggestions above or if you would like me to address a similar topic.