If you want to have more energy, sleep better, improve your general health and lose weight (especially from the stomach area), then going on a sugar detox and reducing your sugar intake could have a dramatic impact on your overall health.
Too much sugar can increase your chance of health issues and diseases including diabetes, cardiovascular disease, cancer, and dental cavities, so it’s a no-brainer that reducing your daily intake will help you have a healthier lifestyle.
Reasons why you might like to do a sugar detox
1. Sugars can be simple or complex
Did you know that sugars belong to one of two groups? They are simple or complex sugars.
Simple sugars, including glucose and fructose, cause a fast spike in our blood sugar levels, and these are the ones we should try to reduce to improve our health.
2. Complex sugars take longer to break down
Complex sugars, like sucrose, maltose and lactose, take longer for the body to break down, therefore keeping blood sugar levels more stable, without the sugar “high” followed by an energy “crash.”
When including sugar in your diet, complex sugars are a
3. Sugars can be sorted into two categories
These are free sugars and bound sugars.
4. Free sugars are any sugar that is added to a food, i.e. it isn’t part of the food’s natural state
Free sugars contain ‘empty calories’ as the calories or energy they provide contain only very low, if any, nutritional benefit. Free sugars include processed fruit juices, honey, maple syrup, corn syrup, glucose, brown sugar, white sugar etc.
5. Bound sugars are nutritionally better for you
Foods that contain ‘bound sugars’ are complex carbohydrates such as fruits and vegetables. Fruits are a great way to add sweetness to your meals as they also provide nutritional benefits.
6. ‘Bound sugars’ often also contain fibre
It helps to slow down blood sugar absorption, making the energy you receive from these types of foods last longer.
Is there such thing as a healthy sugar option?
We all know that too much sugar is bad for you. But is there such thing as a “healthy” sugar option? And if so, what’s the best type?
What are the best sugar options?
This type of sugar probably has the worst reputation. When sugarcane or sugar beet is refined, the moisture, minerals and compounds are removed, resulting in white refined sugar.
So is brown sugar healthier? The short answer is no. Brown sugar is basically the same as white sugar except it contains molasses, which are the compounds removed during the refining process that give sugars their colour.
This variety of sugar is made from sap from the coconut plant. It has a lower GI (glycemic index) than other sugars, which means blood glucose levels will rise slower when the food is consumed, though the effect may differ depending on the person.
So even though coconut sugar has a lower GI, it is just as high in calories as regular sugar so it doesn’t make it much healthier.
Made from the nectar collected by bees, honey seems like a super healthy, natural option. But because it’s high in fructose which is sweeter than table sugar and has a moderate GI level, make sure you enjoy it in moderation.
Sugar free recipes on The Healthy Mummy app
You won’t believe that these are actually healthy and only 128 cals! They are so indulgent and delicious, the whole family will love them. Store leftovers in an airtight container in the fridge or freezer (if there ARE any leftovers!)
Choc Raspberry Volcano Cookies – 192 calories
These Choc Raspberry cookies are the perfect sweet treat. So you have them on hand for when cravings strike, make them in bulk and store cookies in an airtight container in the freezer for 2-3 months, simply top with Jam when serving.
This flourless and sugar-free indulgent cake contains a mystery ingredient that’s full of fibre and protein! This show-stopping dessert won’t just satisfy your sugar cravings, it’ll keep you fuller for longer.
How amazing do these little gems look? At just 119 calories per cheesecake, they make the perfect dessert or sweet snack. Using Natvia’s salted caramel topping, you get that wonderful sweet-salty hit!
How can I stick to my sugar detox?
Once you’re aware of the types of sugars you need to reduce then it is pretty amazing how much sugar is added to so many foods and it can be a little scary!
The best way to stick to the recommendations is to do things slowly.
And if you enjoy sugar in your tea or coffee, make a plan to reduce the amount by half for a week, then another half the following week, until you are no longer adding sugar at all and can enjoy your drinks sugar free.
Low free sugars
If you love chocolate, lollies, cakes etc then try some of the low “free sugar” recipes from the 28 Day Challenge recipe hub to replace any processed foods of this type.
Making these types of foods at home will ensure you know exactly how much sugar is being added and you will also avoid artificial colourings, flavours and preservatives.
Slowly changing your sugar consumption will allow your taste buds to get used to not having so many sweet flavours so that you are satisfied with smaller amounts of sugar in your diet.
Reducing your overall sugar intake doesn’t mean you can’t enjoy a scoop of ice cream or a chocolate bar every now and then.
In fact, it means that once you know what levels of sugar you should aim for each day, when you do indulge in something high in free sugars, that you can balance this out by having low free sugar meals and food for the rest of the day.
Using more whole foods and sweetening foods with these ingredients rather than lots of processed foods loaded with “free sugars” will result in you not craving really sweet things all the time and benefit your family’s health too.
Do a sugar detox with The Healthy Mummy
Reducing your sugar intake is a great place to begin your HEALTHY eating plan BUT it can be overwhelming on where to start!
So we have put together a SUGAR DETOX pack to give you the tools you need to help detox from sugar.
This pack will arm you with facts about sugar so you can make the right decisions and make healthy eating part of your everyday life.
Get your FREE recipe pack when you enter your details below.