How to detox from sugars with small strategies

Less ups and downs in mood, fewer nervous hunger attacks, fewer weight problems, less risk of developing diabetes. Eliminate sugar from your diet, or at least drastically cutting the quantities, leads to many advantages for the body. Welcome, then, the viral trend on TikTok of the #sugardetoxchallenge, that is, the challenge to whoever can be the first to detoxify from this ingredient, so sweet and appetizing that it creates a real addiction. The fact is, let's be honest, if you are used to consuming sugar daily, giving it up will not be an easy task, especially at the beginning. We asked the expert what it consists of the best strategy for a sugar detox without rebound effectthat is, avoiding finding yourself from one moment to the next consuming even more than before.

Know the effects of excessive sugar consumption

As underlined by Dr. Valentina Palazzo, nutritional biologist of LabQuarantadue Milan«when high quantities of sugar are consumed a sudden increase in blood sugar levels in the body is created, which reacts with an equally fast and high overproduction of insulin. If reiterated continuously over time, this phenomenon is not tolerated well by the body: the mechanism tends to become saturated, leading to a risk of developing insulin resistanceor a lower effectiveness of insulin. Overweight, obesity and inflammatory state are the related effects. In the long term this can result in metabolic syndrome and other complications, such as damage to the skin tissue, which ages prematurely (it is no coincidence that we speak of sugar face). The problem is that sugary foods have an action that goes beyond the purely metabolic one: they are good, greedy and have the ability to generate satisfaction, thus promoting the release of dopamine in the brain. Translated: foods rich in sugar satisfy us and make us happy (at the moment), but at the same time they make us become dependent and slaves to continuous employment and in ever-increasing doses. A mechanism well known to the various sweets manufacturing companies.”

So, how to set up the sugar detox?

Portrait of young woman drinking with a black colored straw from a glass filled with sugar cubes Junk food, unhealthy diet, too much sugar on drinks, nutrition concept closeupcerro_photography

«Slowly reducing sugar doses is possible», reassures Dr. Palazzo. «Start with the small things, for example avoiding adding sugar to coffee, tea, yogurt and herbal teasstopping to correct the acidity of the tomato sauce with the classic hint of sugar. Flavor with herbs and spices (for example cinnamon, ginger and turmeric) will help you to feel less of a craving for sweets, which you can still satisfy by consuming, for example, a plain yogurt sweetened with a mini amounts of stevia, maple juice, agave syrup and honey, all excellent natural alternatives to sugar, capable of providing beneficial nutrients. One day after another, cut the consumption of soft drinks and packaged drinks as much as possible (tending to zero).in which added sugars reign supreme, as well as It is important that you limit the purchase of industrial foods. And, be careful, not just sweet products, such as snacks and biscuits. Sugar is also present (often in high doses) in packaged salty foods, from ready-made sauces to sauces, from sausages to canned meat. To self-motivate yourself in the sugar detox challenge, mentally review the many advantages of a sugar free diet (or with very little sugar): weight loss, particularly on the stomach and hips; better digestion; balanced intestine; radiant skin; stable calm mood; more energy and concentration throughout the day; better quality of sleep”.