How to eat less sugar and what to replace sweets with?

The harm of sugar consumed in large quantities has long been known. Doctors say that this product is unnecessary in our diet and ask us to replace it with healthier alternatives. First of all, it is recommended to exclude sweets if you care about your figure and shed extra pounds, want to improve skin condition, have diabetes or have allergies. However, it won’t hurt those who don’t fit into any of the categories either. White sugar consumption causes high blood pressure, contributes to heart disease and stroke.

No wonder that as soon as we are forced to remove from the menu products with a high concentration of sugar, the body begins to stubbornly resist. And it seems that the thoughts about this product become even more intrusive than before, when we allowed ourselves to eat it. There are a number of reasons why the need for sweets becomes unbearable.

Stress

When we are under a lot of stress, the craving for sweets is explained quite simply. When we consume sugar, the body begins to produce serotonin, a hormone that regulates anxiety, joy and is responsible for mood. It is when serotonin is released that stress is relieved and anxiety goes away. Moreover, chocolate additionally contains magnesium, which has a calming effect. Therefore, do not be frightened if in a difficult life situation or with a busy work schedule you want to eat something sweet.

Chromium deficiency

Blood glucose levels, regulation of carbohydrate metabolism and the susceptibility of cells to insulin depend on this trace element. With a stable level of chromium, the protein hormone is produced in the pancreas in smaller quantities, but this is enough to meet the needs of the body.

Insulin addiction

When we abuse sweets, there is an increased production of insulin. At this point, we may experience a surge of vitality and energy. But, as with any other addiction, the effect is short-lived: soon a person tends to get a new portion of sugar-containing products.

As we can see, sometimes the body needs sweet quite reasonably, that is, not just for fun, but when it really lacks something. Therefore, to satisfy the need, it is necessary to take care of the following things.

• Stimulate the production of serotonin with the help of healthy foods. Meat, dairy, mushrooms, legumes, potatoes, and grains can help with this.
• Replenish chromium deficiency. In addition to individual supplements, fish, seafood, eggs and broccoli contain it.
• Watch the intake of healthy carbohydrates in the body.

Thanks to the above actions, we will quench the unconscious need for sugar, bringing the balance of useful substances to normal. But are there non-harmful products that can replace sweets in taste and bring not only benefits, but also aesthetic pleasure? The answer is simple: of course there are.

Fruits and berries

They are a natural sugar substitute and contain essential vitamins, dietary fiber and minerals. And fructose is unlikely to harm the body in the quantities in which it contains fresh fruits. The only nuance: in case of complications or a strict diet, doctors do not recommend including bananas and grapes in the diet, as they contain the most sugar.

Smoothies

A great alternative to purchased juices that are high in sugar. A homemade smoothie will prove to be a much healthier and nourishing drink.

Dried fruits

They can really replace candy and make you feel better. For example, dates energize, prunes help fight problem skin and relieve fatigue, apricots strengthen the cardiovascular system, and raisins – the nervous system. But with dried fruits, too, it is better not to overdo it.

Dark chocolate

It is much healthier than milk chocolate and contains soothing magnesium. To improve mood and performance, it is enough to eat 50 grams of chocolate with a cocoa content of at least 72% every day.

Despite the huge variety of healthy products that can be a great dessert, sometimes it is allowed to give in to a little weakness and eat familiar to us, but less harmful sweets. Naturally, if you do not have medical contraindications.

Marshmallows and marmalade. Quality sweets do not contain fat and include useful substances: pectin or agar-agar. The only disadvantage is that both marshmallows and marmalade are caloric, so do not forget about the sense of proportion. Eat them rarely, no more than 50 grams at a time.

Marshmallow. Choose a diet version, which is made of natural applesauce and egg white.

Ice cream. Plain creamy ice cream is a good protein dessert. True, it’s best to forget about the frosting, cookie sprinkles and crunchy balls.

Bars with granola. Pay attention to the composition and buy only quality products containing fruits, berries, nuts, dried fruits and cereals. Avoid sugar, syrup, flour and fructose.

Honey. Another option for replacing regular sugar. But, despite the naturalness of the product, it is not inferior to refined sugar in terms of calories.