What to Do When You Eat Too Much Sugar
Sweet on the sweet stuff?
You lot potable a flavored latte. 1 moment you're wired; the side by side, you're making a beeline to the couch. What gives? You've just downed too much carbohydrate. Your body goes on a concrete and emotional roller coaster after having too much of the sweet stuff. "The minute y'all put a sweet in your mouth, you lot get a surge of dopamine, a feel-skilful hormone with addictive properties," says Amanda Bontempo, RD, a nutritionist at NYU Langone's Laura and Isaac Perlmutter Cancer Middle. Only the loftier doesn't terminal.
Footstep 1: Realize what's going on
As sugar floods your bloodstream, the pancreas releases insulin to control blood glucose levels. This suppresses the "fullness" hormone leptin, which makes your brain requite you the dark-green light to grab more than processed. Glucose is speedily digested, and your spiked dopamine and blood carbohydrate levels fall quickly. "The crash depends on the person. It can be fifteen minutes to a couple of hours afterwards eating," says Bontempo. "Your instinct is to swallow more sugar to get another jolt of energy, but it'due south really important to resist. In one case your willpower banking company is tapped, it becomes increasingly challenging to make healthy choices." Here are more scary things too much sugar does to your body.
Step two: Have a spoonful of peanut butter
Subsequently a carbohydrate binge, you may want to swear off all calories. Withal, eating food with other nutrients helps ward off that undesirable sugar crash caused past quick digestion. "A spoonful of peanut butter or scattering of nuts gives you fat and protein to dull digestion," says Jennifer Powell Bolton, PhD, RDN, a professor of nutrition at Metropolitan State University of Denver. "Or endeavour hummus with vegetables, which have fiber that helps slow the assimilation of unproblematic sugars." Not sure if yous're nearing the limit? These are the nine clear signs you're eating too much sugar.
Pace 3: Take the stairs
Resist the temptation to nap after eating too many sweets. "Get moving," says Bontempo. "This volition help your muscles use the blood sugar instead of just storing it." It doesn't take to be a sweaty, hr-long cycling class. But walking up the stairs or taking a walk around the block will assist. In a 2016 position argument, the American Diabetes Clan notes that walking for 15 minutes after a repast lowers claret sugar levels. Hither's why claret sugar matters so much to your health.
Step 4: Drink tea with lemon
Green tea and lemon are both diuretics, which means they'll brand yous take more bathroom breaks. "You're non directly eliminating the sugar, but yous are forcing your blood to pump through your kidneys faster," says Bontempo. Call back to also stay well-hydrated with H20, which helps you feel total and counteracts suppressed leptin levels.
Footstep five: Plan tomorrow's breakfast
A depression-sugar, counterbalanced breakfast is imperative the solar day after a saccharide overload. "The platonic breakfast is high in protein, moderate in fatty, and depression in carbs," says Bontempo. "The protein and fat go on you full, and fewer carbs encourage you to burn yesterday's stored-up sugar energy." Endeavor a vegetable omelet topped with avocado slices or accept a loving cup of whole fruit. Fruit has sugar that is far less full-bodied than a sugary cereal or breakfast pastry, and information technology's bundled with fiber, fluid, vitamins, minerals, and antioxidants.
Another tip nutritionists stress: Don't go overboard on coffee. "It's a no-calorie potable, but we often add a lot of creams and sugars to it," says Jason Ewoldt, MS, RDN, a health dietitian the Mayo Dispensary Healthy Living Program. "What starts off as a 0-calorie option turns into several teaspoons of saccharide before you even start the solar day." Consider tea or take coffee with just a nuance of foam, or try these calorie-gratuitous tea and coffee hacks.
Stride 6: Put the kibosh on condiments
Dressings, sauces, and other condiments may hinder your good for you-eating efforts. I tablespoon of ketchup, for example, has 4 grams (1 teaspoon) of saccharide, co-ordinate to U.S. dietary guidelines. "Many condiments tin exist high in sugar, but it's catchy considering there are substantially more than than 60 unlike names for sugar," says Ewoldt. And so get to know foods with hidden sugars.
"When you're looking at the label, it might not say sugar, but it could say high fructose corn syrup, dextrose, rice syrup, or molasses, which are all substantially sugar." In fact, there are at to the lowest degree twoscore sneaky nicknames for sugar you might non recognize. Drizzle leafy greens with olive oil or spread avocado on a turkey burger to avoid going overboard with carbohydrate. Hither's what happens to your skin when yous eat sugar.
Pace seven: Accept a smoothie
Alloy a veggie-rich smoothie the day after a binge for satiating fiber, but go piece of cake on the fruit and eliminate the juice. Information technology'due south easy to beverage several servings of fruit in i sitting when making a smoothie with juice, which is more than yous need in a unmarried meal.
Mix 1 function fruit to two parts vegetables, similar spinach or kale. Add poly peptide, such as unsweetened yogurt or nut butter. Skip a juice base, and instead use unsweetened soymilk, unsweetened almond milk, or unsweetened green tea (it's flavorless in a smoothie, just sneaks in salubrious antioxidants). Need more ideas? Cheque out these sensible superfood smoothie recipes.
Step 8: Banish temptation
Your encephalon may still be peckish that dopamine rush subsequently eating too much sugar, so remove whatever temptation. "Become rid of the candy," says Bontempo. "Donate it or bring it to work." In a 2015International Periodical of Obesity study of 100 participants, researchers plant that those who kept food in plain sight were more likely to be obese and ate more than sweets and less healthy nutrient than participants with a normal weight. Another manner to reign in the temptation: Make these easy food swaps to naturally reduce sugar intake.
Pace ix: Forget the guilt trip
Take a deep breath and become piece of cake on yourself. "Conventional enquiry tells us it takes most iii,500 calories to gain a pound of fat," says Bontempo, calculation that that's the equivalent of about 44 Fun Size Snickers bars, or nearly 60 Fun Size Skittles bags. "Even if you ate a lot of candy, it doesn't straight interpret into weight gain." The next time you take a treat, practice savoring and enjoying it. A 2015 report found that people who acquaintance eating chocolate cake with guilt reported unhealthier eating habits compared with those who viewed it as a commemoration. Endeavour having a square of dark chocolate, which is healthier and less processed than other sweet treats. "Existence mindful and eating things like that provides a lot more satisfaction than just chewing information technology one time or twice and then swallowing," says Ewoldt. If mindful eating of sweets is helpful, cheque out more ways to boot a carbohydrate addiction.
Sources
- Amanda Bontempo, RD, nutritionist, NYU Langone Laura and Isaac Perlmutter Cancer Center, New York, NY
- Jennifer Powell Bolton, PhD, RDN, professor of nutrition, Metropolitan State University of Denver, CO
- American Diabetes Association: "Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association"
- Jason Ewoldt, MS, RDN, dietitian, Mayo Clinic Healthy Living Program, Rochester, MN
- Office of Disease Prevention and Wellness Promotion: "Cut Down on Added Sugars"
- International Periodical of Obesity: "Home environment and psychosocial predictors of obesity status among community-residing men and women"
- Psychology & Health: "Associating a prototypical forbidden food item with guilt or celebration: relationships with indicators of (un)good for you eating and the moderating role of stress and depressive symptoms"
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Originally Published: September 05, 2020
Source: https://www.thehealthy.com/nutrition/how-to-recover-from-a-sugar-binge/
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