Quit those sugary habits for World Diabetes Day today

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SO much for Mary Poppins, all those spoonful’s of sugar are contributing to arguably the biggest health threat facing humanity – diabetes.

November, being World Diabetes Awareness Month, is the perfect month to say no to diabetes, and to get to the heart of the problem – quitting sugar.

Diabetes, known as the ‘silent killer’, is a serious disease that causes your blood glucose to be too high. Although glucose is needed by the body for energy, an excess can create health risks.

The good news, according to distinguished nutritionist and psychologist Patrick Holford, is that type 2 diabetes (the more common kind) is not only preventable, it’s reversible.

As today (Saturday) is World Diabetes Awareness Day, here is a list of tips on how you can avoid too much sugar.

Choose low-GL instead of high-GL foods

The sugars and starches in foods with a low GL take a longer time to digest than refined carbohydrates, allowing the glucose to trickle into your blood slowly, keeping blood glucose levels even and giving you sustained energy for longer.

Eat protein with carbohydrates

The more fibre and protein you include with any meal or snack, the slower the release of the carbohydrates, which is good for your blood glucose balance.

Eat little and often

By spreading your meals throughout the day and eating five or six small meals instead of three larger ones, you won’t get hungry or have blood sugar dips that cause uncontrollable cravings.

Always eat breakfast

The biggest mistake you can make is not to eat breakfast. This is when your blood sugar is at its lowest. This is the time to eat a healthy, low-GL breakfast that will level your blood sugar.

Replace sugar with xylitol

Xylitol is the most natural alternative to sugar, found in small amounts in fruits such as plums, cherries and most berries – and unlike sugar, does not affect blood sugar levels. It also contains 40% fewer calories.

Minimise caffeine and alcohol

Especially during the Christmas silly season, try to limit the amount of times a week you have an alcoholic drink. Stick to wine and champagne instead of beer and spirits as these are lower in calories.

Change the way you react to stress

When a person feels stressed, they inevitably turn to sugar or other stimulants for energy and control. Spend time documenting how you react to stress and replace those behaviour patterns with healthier ones.

Drink water at every craving

Each time you have a craving, rather than jumping at the first snack that comes to mind, first have a large glass of water, then a piece of fruit with some nuts or seeds.

Re-balance your brain with amino acids and chromium

Amino acids, such as Tryptophan help restore a possible underlying serotonin deficiency that leads to carbohydrate cravings, and you should therefore take optimum amounts of these. Chromium helps to support blood sugar balance.