–by Sally Beare
If you want to lower your sugar intake then the best thing you can do is to eat the Hot Spot way. This also happens to be a great way to balance your blood sugar levels and prevent sugar cravings. Here’s what you have to do:
- Eat protein at every meal and snack
Try to include a protein food at every meal and snack. This will help balance blood sugar levels and reduce sugar cravings.
Protein foods include fish, eggs, meat, poultry, dairy products, nuts, seeds and beans. Try to limit intake of red meat to 1x weekly and poultry to 1-2 times weekly. Eat dairy products only in moderation. Try to eat only organic, free range produce and trim the fat off cuts of meat. - Eat regular meals
Always eat breakfast as this will get your blood sugar levels off to the right start (and remember to include protein with breakfast). Eat lunch and supper, and a mid-morning and mid-afternoon snack if you are hungry. - Eat plenty of vegetables
Vegetables are bulky due to their fiber content so they fill us up and make us feel satisfied, but are low on the glycaemic index, so they help keep blood sugar levels steady. Fill half your plate with vegetables or salad at both lunch and supper. - Eat whole grains instead of refined grains
Avoid white rice or white flour products (e.g., cookies, cake, white bread) as these turn to glucose in the body very quickly. Instead choose fibrous whole grains such as brown rice, rye, barley, oats, whole wheat (if tolerated – avoid if it causes bloating), millet, buckwheat, amaranth and quinoa. - Eat fruit whole rather than fruit juice
Restrict your intake of fruit juice which is high in fruit sugars and instead eat the whole fruit or blend whole fruits into a smoothie. - Eat the right fats
Good fats slow down the conversion of food to glucose and create a feeling of fullness; despite being ‘fats’, they actually aid weight loss. Consume monounsaturated fats from olive oil and avocados and essential fats from oily fish (omega 3 fats) and nuts and seeds and their cold-pressed oils (omega 6 fats). - Take regular exercise
Regular exercise aids insulin use and helps balance blood sugar so reducing cravings for sugar. - Lower your stress levels
Stress causes a blood sugar imbalance, leaving you craving sugar. Try relaxation methods such as meditation, time out, a long walk, a massage, or whatever works for you. - Drink the right drinks
Avoid canned, sugary drinks and instead drink water, herb tea, and green tea – green tea is particularly good for blood sugar balance. Try to use good-quality green tea leaves as they taste much better than green tea from teabags. - Chew your food
Sit down in front of your plate of food, inhale the delicious aromas, breathe in, relax, take a bit, and chew it to a pulp. This aids digestion and will prevent you from wolfing your food which can lead to over-eating and will help keep the overall glycaemic load of your meal down.
Finally – if you REALLY need something sweet, try some good-quality dark chocolate made with 70 per cent cocoa. It’s high in antioxidants and a little goes a long way – just a square or two should be enough.
What have you been doing to lower your sugar intake? Let us know in the Comments below…
