How to reduce sugar – the easy way

You When you eat sugar, your brain releases a chemical called dopamine – which makes you feel good. 

Really good. 

Your brain lurrrrrves this feeling, and begins to crave more and more of it. 

Did you know heroin, morphine and sugar all stimulate the same receptors in your brain? 

It’s no wonder you feel powerless around the biscuit tin.

But you CAN win against your sugar cravings. Here’s how…

Be liberal with cinnamon

Cinnamon is known to improve insulin resistance by activating genes that are related to metabolic signaling – which is science speak for it helps stabilise your blood sugar. 

Even as little as a ¼ teaspoon daily can help reduce insulin spikes.

Sayonara sweet tooth!

Make sure you’re eating enough chromium

Chromium plays a significant role in the regulation of blood sugar –it prevents the insulin spikes and dips that lead to choccy muffin cravings – and it’s important for your body’s energy production. 

You can get it naturally from broccoli, potatoes, green beans, wholegrains, beef, poultry, apples, bananas and dairy products. 

Have protein with breakfast

According to Mark Hyman, author of The Blood Sugar Solution, having protein with every meal – especially breakfast – is the key to balancing your blood sugar and cutting cravings. 

Start the day with whole farm eggs or a protein shake. 

Add nuts, seeds, eggs, fish, chicken or grass-fed meat to every meal for a shot of protein. 

A serving size is about the size of your palm.

Fight inflammation

Studies show that inflammation in the body triggers blood sugar imbalances, insulin resistance, pre-diabetes and type 2 diabetes. 

Scary stuff. 

But antioxidants are great for reducing inflammation – find them in oily fish like salmon, mackerel and tuna, whole grains, dark leafy greens, nuts, berries, bell peppers, tomatoes, beets, ginger, garlic and turmeric.

Get more sleep

Research shows that when you don’t get enough sleep, your body releases extra ghrelin, an appetite increasing hormone. 

In one small study, Obesity Expert Mary Dallman deprived college students of just two hours of the recommended eight hours of sleep, and found that they had a rise in hunger hormones, a decrease in appetite-suppressing hormones and big cravings for sugar and refined carbs.

Take deep breaths

When you’re stressed, your hormones are all over the place. 

Cortisol increases, which leads to hunger, belly fat storage and, eventually, type 2 diabetes. 

But studies show that taking long deep breaths activates the vagus nerve, which shifts your metabolism from fat storage to fat burning and quickly moves you out of the stress state. 

And all you have to do is take a deep breath or two.