Sugar is a highly addictive carbohydrate linked to obesity, diabetes, metabolic disorders, and mood disorders. Individuals ready to phase out sugar will improve overall health, regardless of age and health status, but the transition can be challenging. A sugar-free or low-sugar diet can help individuals with blood sugar or systemic inflammation, including pre-diabetes, diabetes, heart disease, PCOS, hormonal imbalances, and autoimmune diseases.
A low-sugar nutrition plan focuses on maintaining a low overall sugar intake that limits sugar to avoid blood sugar instability and general inflammation.
Consult a healthcare provider, dietician, or nutritionist before altering diet, physical activity, or supplement routine.
Healthy fats include:
Emotional eating is common when stressed out. Finding something to take the mind off sugar cravings is necessary when having a stressful day. This includes:
If sugar cravings are more serious, then professional help is recommended.
When school, work, and life is happening, individuals can think they’re hungry; however, it is not hunger but the body needing hydration.
Sugar substitutes are available, but not all are considered healthy.
Azad, Meghan B et al. “Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies.” CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne vol. 189,28 (2017): E929-E939. doi:10.1503/cmaj.161390
Bayon, Virginie et al. “Sleep debt and obesity.” Annals of medicine vol. 46,5 (2014): 264-72. doi:10.3109/07853890.2014.931103
DiNicolantonio, James J et al. “Sugar addiction: is it real? A narrative review.” British journal of sports medicine vol. 52,14 (2018): 910-913. doi:10.1136/bjsports-2017-097971
Franklin, Jane L et al. “Extended exposure to sugar and/or caffeine produces distinct behavioral and neurochemical profiles in the orbitofrontal cortex of rats: Implications for neural function.” Proteomics vol. 16,22 (2016): 2894-2910. doi:10.1002/pmic.201600032
Freeman, Clara R et al. “Impact of sugar on the body, brain, and behavior.” Frontiers in bioscience (Landmark edition) vol. 23,12 2255-2266. 1 Jun. 2018, doi:10.2741/4704
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The information herein on "Ways To Phase Out Sugar: Functional Medicine Clinic" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.
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