The “no sugar” movement has been around for a few years, but we’ve got a whole new reason for you to quit the white stuff.
Not only does consumption of sugar lead to deregulated blood sugar levels, weight gain, acne and type two diabetes – it can also lower your sex drive.
Sugar lowers the libido by causing a “hormonal domino effect”.
This effect lowers testosterone levels – the hormone that leads a man’s sex drive – and also heightens cortisol levels – the stress hormone which can kill “the mood”.
Sugar can be nearly as addictive as cocaine so nutritionist Kim Pearson has revealed five tips to help you quit sugar:
1. Look at the labels
“When doing your grocery shopping, read food labels closely to better understand what you’re putting in your basket. Food manufacturers can use clever wording to make us believe foods are healthy when they can actually be filled with sugar.
“Looking at a food’s ingredient list and nutrition information is the only way to truly tell what exactly is in your food.
“Sugar can often be ‘hidden’ and labelled as many different things including honey, corn syrup or fructose. The higher up the ingredients list, the more of it the product contains. To work out how much sugar there is in a product remember, one teaspoon is equal to four grams.”
2. Don’t give it up cold turkey
“It’s not always easy to say ‘no’ to treats and giving up sugar. Whilst some people do succeed in going cold turkey, some of us don’t find it so easy. If you feel you’re hooked on sweet foods, try sugar alternatives such as stevia or xylitol.
“Don’t beat yourself up if you fall of the wagon and give in to a piece of chocolate cake at work. It can easily turn into an excuse to ‘give up giving up’. Instead, remind yourself of your reasons for wanting to cut down on sugar and get back on track the next day.”
3. Stock up on protein
“Protein-rich foods are broken down more slowly and they stay in the stomach longer, making you feel fuller and helping to prevent sugar cravings. Include food containing protein with each meal such as organic meat, wild fish, eggs, pulses, nuts and seeds.”
4. Try a low glycaemic diet
“Follow a low glycaemic diet and avoid regularly eating refined carbohydrates. Refined carbohydrates such as white bread, white rice and white flour products break down quickly into simple sugars. This triggers an initial sugar high but quickly leads to energy dips, hunger and, eventually cravings for starchy carbs and sugars.”
5. Find healthy swaps
“To satisfy a sweet tooth without reaching for sugary treats, just check your spice rack. Cinnamon or vanilla extract added to your porridge, coffee or baked goods gives a sweet taste without sugar’s side effects or calories. You can also try adding chicory, ginger, nutmeg, and cardamom to your meals. If you are a fan of refreshing, citrusy sweetness go for orange or lime zest.”
