Decreasing Sugar in Our Diet
Reducing sweeteners in our diet is a positive step that each one of us
can take. It requires an effort, but reducing our dietary load of sugar
and sweeteners is of key importance for our health and our children’s
Sugar is added to different foods under many different names, as shown below:
Sugar Substances Added To Foods
High-fructose corn syrup
- Maple sugar
Avoid Sugar Foods and Snacks
Cakes and Candies
James and Jelly
Avoid Hidden Sugar in Foods
- Tartar Sauce
Although sugar addiction is common, sugar withdrawal is usually
physically mild, with periodic strong cravings. Emotional attachments
and withdrawals may be more pronounced. For those who are sensitive to
refined sugar or sweeteners, or who consume them in large amounts
various symptoms of abuse and withdrawal may occur. Some of these
symptoms include fatigue, anxiety and irritability, depression and
detachment, rapid heart rate and palpitations, and poor sleep. Most
symptoms if they do occur, last only a few days.
Most people who have kicked the sugar habit find that they no longer tolerate sugar very well.
A diet that is rich in whole grains and other complex carbohydrates,
vegetables, and protein foods can also help stabilize blood sugar and
minimize the desire for sugar. There are many people who are
protein-deficient that seem to crave sugars and carbohydrate foods.
Conversely, eating a diet that focuses on protein and vegetables is a
good way to minimize sugar cravings. If you do not tolerate sugars and
sweet foods well, then few fruits should be eaten and fruit juice
Habits can be changed. We can change what we eat, how we eat, and when
we eat. We can shed addictions to sugar or other specific foods. We can
gain new attractions to more wholesome foods, and lose weight, allowing
our body to find its more optimal shape and metabolism. Any change,
however, does require motivation and time to allow for physiological
readjustment and even withdrawal to take place, this usually takes at
least a few weeks.
If you are concerned about whether you are diabetic or not, there is a
simple self-test kit that you can use as an initial screening test
while waiting to see your health practitioner for further testing and
advice. This home health test is to detect the presence of glucose
(sugar) in the urine - at an early stage before symptoms develop.
There are also a number of nutritional supplements and herbs that can be used to help with sugar addictions such as:
vitamin supplement. With extra B1, B3, B5, B6, B12 and pantothenic
acid. Has a stabilizing effect on the nerves and blood sugar.
Vitamin C for stress, either taken as a powder, or as tablets.
Chromium is good to take because it enhances the action of insulin.
Essential fatty acids Omega 3's and Omega 6's.
Chlorella is the world's richest natural source of Chlorophyll.
Multi-minerals containing calcium, magnesium, potassium, phosphorus, manganese, iodine, chromium and zinc.
Vanadyl sulfate, a trace element that mimics insulin, has been found to
restore elevated blood glucose to normal in diabetic animals. In
chemically induced Type II diabetes in rats, vanadyl sulfate lowered
the insulin requirement by up to 75%.Vanadyl sulfate can reverse
diabetes in rats for up to 20 weeks after supplementation ceases.
Short-term treatment with vanadium, prior to and for a two-week period
following the induction of diabetes, eliminated hyperglycemia in rats,
even after withdrawal from treatment. The researchers stated, 'This
property of vanadium would appear to be useful in the treatment of
prediabetic and newly diagnosed patients with insulin-dependent
diabetes mellitus. In humans with Type II diabetes, low doses of
vanadyl sulfate increased insulin-mediated glucose uptake and glycogen
synthesis, and suppressed endogenous glucose production. This resulted
in decreased lipid oxidation rates and reduced plasma free fatty acid
The spice cinnamon improves blood glucose and reduces triglycerides,
total cholesterol, and LDL, the bad cholesterol, in patients with type
2 diabetes according to a recent study in Diabetes Care.
Gymnema sylvestre, known as the "sugar destroyer", is showing up in
more and more over the counter weight loss products and blood sugar
balancing formulas. The main focus of gymnema research is blood sugar
regulation and glucose metabolism. It has been used in India for
treatment of diabetes for about 2000 years. Today in India it is being
used to treat primarily type II diabetes and type I as well. The herb
has shown to reduce blood sugar, glycosylated haemoglobin and
glycosylated plasma proteins when used for 18-20 months. The effect is
gradual rather than immediate with conventional drugs. The active
components responsible for lowering glucose are the gymnemic acids. It
is also said that the herb reduces cravings for sugars. Some believe
that the sugar taste blocking feature has a factor in not only the
reduction in cravings, but the hypoglycemic reactions as well.
The good news is that more and more people are choosing natural foods
and losing their tastes for unnatural, oversweetened, salty, greasy,
meaty foods. Preparing simpler meals with simpler foods in modest
quantities spread out through the day is a healthful way of eating that
has come back into vogue.
References and Bibliography
1. McCollum, Elmer Verner, A History of Nutrition: The Sequence of
Ideas in Nutritional Investigation, Houghton Mifflin Co., Boston, 1957,
2. Op. cit., p. 87.
3. Price, Weston A., Nutrition and Physical Degeneration: A Comparison
of Primitive and Modern Diets and Their Effects, The American Academy
of Applied Nutrition, California, 1939, 1948.