If you used Valentine’s Day as the perfect excuse to overindulge in chocolates, candy hearts and a bunch of really expensive, fancy desserts, that’s perfectly fine with me. But, if sugar binges are more a way of life for you than an occasional splurge, it may be time to conquer your sweet tooth once and for all.
The American Heart Association recommends adult women consume just 25 grams (or 6 teaspoons) of added sugar a day, while adult men shouldn’t have more than 38 grams (or 9 teaspoons). The reality? The average American consumes 82 grams of sugar a day. That’s equal to 19.5 teaspoons — and 66 pounds over the course of a year.
All of this added sugar — that is, sugar that isn’t naturally found in foods like fruit — is taking a toll on health. Sugar is full of calories but has zero nutritional value, so too much sugar can naturally lead to weight gain and increase your risk for obesity. Added sugars also increase the risk of heart disease, lower good cholesterol while increasing the bad cholesterol and even promote inflammation in the body (which is the root cause of most health conditions). Finally, consuming too much added sugar, whether through food or drinks, conditions your brain to crave those foods. You then find yourself constantly seeking your next sugar fix and perpetuating the same unhealthy cycle.
[See: 6 Ways to Train Your Brain for Healthy Eating.]
But the good news is that it’s totally possible to break your sugar addiction and detox your body of the harmful white stuff. Here’s how I suggest you go about it:
1. Cut out (all) the sugar.
This is, by far, the most difficult step of the sugar detox. But if you stick with it, you will start to see effects like better sleep, clearer skin and reduced brain fog fairly quickly. During this step, eliminate all added sugars, as well as foods that the body treats like sugar. These include refined carbohydrates like white rice, pasta and bread. Your body does need carbohydrates, but opt for more nutritious choices like sweet potatoes, legumes, whole grains and seeds, which are processed much more slowly during digestion and won’t send your blood sugar into a tailspin.
The tricky part about eliminating sugar is finding all the types of sugar that hide in different foods and drinks. Sugar has quite a few aliases, and to truly detox, I believe you need to eliminate them all. Look for any ingredients ending in “ose” (such as fructose and maltose) and also avoid natural sugars including honey, maple syrup, agave nectar and coconut sugar. Brown sugar, white sugar, high-fructose corn syrup, malt sugar, molasses, sugar cane and syrup have to go, too.
[See: Foods That Cause Bloating.]
Once you start reading food labels and discovering how much sugar you’re really consuming, you may be afraid of starving. But don’t worry; you won’t go hungry. Replace all those sugars, processed foods and refined carbs with lean protein like chicken, grass-fed beef and turkey. You should also add in plenty of non-starchy, green vegetables, as well as healthy fats like avocados and coconut oil, which are super satiating and will keep your tummy full throughout your detox.
2. Feed your (good) gut bacteria.
Now that you’ve eliminated added sugars, it’s time to add some better foods back in. Enter probiotics. These are friendly, good bacteria that line your gut and support your body’s ability to absorb nutrients and fight infection, and because 80 percent of our immune system is found in the gut, it’s important to keep it in tip-top shape.
When bad bacteria outnumber the good guys, we’re prone to frequent colds and the flu, digestive disorders, autoimmune diseases and skin issues. Adding probiotic-rich foods helps us maintain the right balance, leading to a stronger immune system, improved digestion, more energy, better skin and more benefits. And the best part: A proper ratio of good or neutral bacteria to bad bacteria (ideally, around 85 to 15) will actually help decrease sugar cravings.
My top picks for probiotic foods are kefir, a fermented dairy product that’s becoming more and more popular; cultured veggies like sauerkraut and kimchi; kombucha; and organic, plain, sheep- or goat-milk yogurt. If none of these foods tickle your fancy, you might want to consider taking a high-quality probiotic supplement made with soil-based organisms, or SBOs.
3. Try my detox drink recipe.
Finally, I recommend whipping up a big batch of my Secret Detox Drink. I believe this concoction is a really simple way to give your body a nutritional boost while you reduce inflammation and help flush out the toxic residue of too much sugar.
One of the main ingredients in the drink is apple cider vinegar, which is loaded with enzymes and good bacteria. The recipe also contains lemon juice, which helps balance blood sugar levels and helps the body regulate its pH. A bit of cinnamon, one of the world’s best antioxidants, will keep those sugar levels in check, while cayenne pepper can help boost your metabolism.
[See: The Healthy Seasonings Are Tasty Substitutes for Sugar and Salt.]
I recommend drinking the mixture three times a day, 20 minutes before mealtime. Do so while following all three steps for at least seven days and for as long as three weeks. In that time, you should drastically reduce sugar cravings while also helping your body to recover from its adverse effects.
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Your 3-Step Sugar Detox Plan originally appeared on usnews.com
