In the Immune Guide, we recommend eliminating sugar. Simply put, sugar consumption can suppress the beneficial activity of our immune cells (neutrophils). These effects can last for hours after the consumption of sugar. So, if you have sugar multiple times a day, you potentially lower your immune activity for the day. We know that the immune system and the ability to quit sugar intake is complex to say the least. We also know with strategies in place we can not only improve our immune health but also successfully remove sugar from the diet.
Sugar consumption is at a high right now because it creates a pleasurable experience. Sugar consumption stimulates the dopamine reward center, releasing dopamine which is experienced as pleasurable. This is supported by cultural traditions of connecting sugar to joyful times e.g. birthdays, holidays and celebrations. It’s no wonder people are buying ice cream and baking cakes to recreate happy experiences right now. In a stressful time, it takes awareness and intention to reduce sugar intake.
We have put together practical tips for eliminating sugar. These tips will not only support your immune health but will also reduce your waistline!
Read nutrition facts: Look at the nutrition facts and ingredients list of everything you eat and drink. Choose items with no added sugars in the Ingredient List and under 5 grams of naturally occurring sugar on the Nutrition Facts. Learning to read labels will teach you to recognize where those pesky hidden sugars are hiding.
Know yourself and start where you are: If you have a “ quitting cold turkey” personality - GO FOR IT! If you know that you would feel deprived then we recommend taking time to reduce frequency. Here are a few examples of how to taper. If you are currently eating sugar multiple times per day. Reduce frequency to once a day. If you are currently eating desserts daily start by reducing the frequency to weekends only. If you currently eat sugar all weekend. Reduce frequency by only eating a dessert once a weekend! This process will help you to become more selective to only choosing sweets you really feel are “worth it”. Once you are down to not eating sugar regularly you will experience your taste buds change and you will desire the taste of sugarless often. And it’s important to note: The less sugar you eat, the less you will want it and visa versa!
Make swaps: Swap out your high sugar foods for naturally low/no sugar alternatives.
Here are a few examples:
Sweetened Coffee Creamer > For whole fat creamer or coconut cream with Stevia
Sugar-sweetened marinara sauce > sugar-free marinara sauce
Soda > Carbonated water
Sugar packed protein bar > handful of mixed nuts
Sweetened dried fruit > fresh berries
Brownies > a few squares of dark chocolate
Don’t invite the beast in: If you are working to reduce sugar intake. Don’t purchase it and don’t bring it into your kitchen. It's a lot harder to avoid sugar when a pack of your favorite cookies sits in your pantry.
Don’t drink it!: Commit to stopping drinking sugar now! That includes cocktails, sweet kombuchas, and your favorite gartorade! Yes, this means no margaritas! Instead, opt for tequila on the rocks with fresh lime instead. Liquid sugar raises your blood sugar faster than anything else so quitting it can make a huge impact on your health.
Eat like you mean it! If you are eating meals with simple sugar or flour-based, you will have blood sugar fluctuations that will promote sugar cravings. Instead, opt for real food meals that will naturally balance blood sugar. Make sure to include protein, fat and fiber in your meals to reduce sugar cravings!
(This post was originally written for adaptology.health check out the article here)