How To Counteract Excessive Sugar
Sugar is an addictive ingredient that can be consumed excessively without any hesitation. So, if you have consumed too much sugar and are considering ways to counteract it, you can do that by eating high-protein or high-fibre foods. These foods include a hard-boiled egg, hummus, salads, and unsweetened nut butter.
Eat something nutritious after over-eating sugar
I know it sounds the other way around, but you should eat something nutritious after overeating sugar. Eat whole, low-carb foods that will help stabilize your blood sugar so you don’t feel bad and end up having a second bout of sugar.
A small, high-fibre meal or snack will help slow digestion and keep your blood sugar in check so you don’t pass out later. Eating slow-digesting protein and fibre after a high-sugar meal helps slow the release of sugar into the bloodstream.
Bridget Zeitlin says the best way to stabilize your blood sugar and mood is to eat more foods that take longer to digest, like whole grains, fibre, and protein.
Complex carbohydrates (such as whole grains, fruits and vegetables), healthy fats (such as nuts and seeds), and lean proteins (such as fish and chicken) take longer to digest, keeping your blood sugar stable and making you feel full faster. and for longer.
If sugar-rich foods replace fruits, vegetables, and fiber-rich whole grains, constipation can also be a problem. If you don’t have enough fruits and vegetables in your diet, and you’re not eating a balanced diet that contains lean protein, healthy fats, and unrefined carbohydrates, it’s possible that added sugars can replace other foods that are healthy for you.
Consumption is a big problem because added sugars add extra calories to your diet and don’t contain the essential nutrients to help your body function at its best. Eating a lot of white sugar makes you feel less full, so you’re more likely to eat more calories in one meal.
To make matters worse, eating foods with added sugar can make natural sweets like fruit “less sweet,” when your sweet tooth is naughty, you’re far less likely to eat an apple instead of a cookie. Added sugar is anything added to food to sweeten it, including natural sugars like honey and maple syrup.
What happens when you eat sugary foods?
When you eat sugary foods, the natural bacteria in your mouth convert the sugars in sweets into acids. Compared to sugar-sweetened cereals or breakfast pastries, fruit contains far less concentrated sugar and contains fibre, fluid, vitamins, minerals, and antioxidants.
High-fibre foods have a positive effect, and people who eat a lot of sugar usually don’t eat a lot of fibre, Karen Ansel says. A diet low in added sugar but high in protein and fibre can have the opposite effect, reducing hunger and promoting satiety (29, 30).
|Eat some protein and fiber||Stabilize your blood sugar|
|Grab a healthy meal for later||Reducing hunger and promoting satiety|
|Get some probiotic foods||Like yogurt, cultured cottage cheese, or refrigerated sauerkraut.|
These helps your body digest food.
Weight gain, sleep, and sugar
High sugar intake has also been shown to cause weight gain, which negates why you may have opted for low-fat foods in the first place (19, 20).
Sleep deprivation can also affect the types of food you eat, predisposing you to foods high in sugar, fat, salt and calories (39). If you’re struggling to stop choosing sugar-rich foods, better sleep can help you regain control.
Exercising during or after a high-sugar day can be difficult, but you will feel much better afterwards. As much as you’d like to curl up in bed and embrace your new life in a sugar coma, you’ll feel much better if you start moving.
According to nutritionist Nmami Agarwala, a great way to get rid of a sugar hangover is to move around, as is recommended after drinking alcohol. This will help your body recover with some serious nutritional fuel so you can keep kicking ass with your daily activities.
Whether you’re struggling with a one-time sugar binge or eating too much sugar on a regular basis, the effects of sugar overload on your body can make you feel sour instead of sweet.
An occasional sugar overload is one thing, but eating too much sugar regularly can lead to long-term effects and increase your chances of developing certain diseases. For example, if you start feeling irritable an hour after snacking or at the same time every day, you may have too much sugar.
Sugar raises your blood sugar levels
One of the main reasons why too much sugar can make you sick is because it raises your blood sugar and therefore tends to cause inflammation in the body (for more on how sugar causes inflammation, check out this article).
In turn, diabetes and high blood sugar can lead to health problems related to the kidneys, liver and pancreas. Horton also added that eating too much sugar can lead to elevated blood sugar levels, leading to hunger and cravings for sugary foods, so stopping your period is key.
High-sugar meals or snacks that don’t contain protein and fat can cause blood sugar levels to spike quickly. Still, when your body rushes to process it all, your energy levels plummet, leaving you feeling lethargic and irritable, he said.
If you’re interested in how to tell if a mango is bad, take a look at my other article.
Sweet cravings come on quickly and drain your energy, so fatty snacks you can eat right away can save the day. The good news is that, according to Stoner-Davies, focusing on small portions and snacks made up of real, whole foods and eating regularly can help reduce sugar cravings.
Fasting is good for about a dozen different reasons, but on days after eating too much sugar, it’s better to eat plenty of quality whole foods rather than starving yourself. Eating a lot of sugar will make us crave even more sugar, or so it sounds.
Eating too much sugar, including adding sugar to certain foods or even sugar substitutes like Splenda, can change your taste buds’ perception of sweetness. Salty foods like bread, ketchup, and protein bars can also contain sugar, so it’s easy to spot too much sugar.
In savoury dishes that go well with cheese, the richness and spiciness of some cheeses can help mask the taste of excess sugar. Beverages that many consider healthy, such as smoothies and juices, can be high in added sugars.
To learn about what almond milk does Starbucks use, check out my other article where I cover things in detail
Drink more water
In fact, one of the best things you can do to reduce your intake of added sugar is to drink water instead of other popular types of drinks.
While reducing the amount of added sugar is a good idea, if you plan on consuming a high-sugar food, shake the water around your mouth afterwards or eat it with foods like carrots or milk, which protect your teeth and provide coverage, Stoner Davis says.
According to Allison Gross, registered dietitian and founder of Nutrition Curator, fibre and water can be a magic combination to help manage bloat caused by excessive sugar intake.
How Long Does It Take For Sugar to Wear Off?
It depends on the kind of sugar. Sugar in a candy form converts into glucose within 15 – 20 minutes. If you do not have diabetes, your body will take 1-2 hours to get back to regular blood sugar. In order to get rid of the habit of eating sugar, you can include high-protein or high-fibre foods in your diet.
What are sugar blockers?
Sugar blockers use the fixings Chromium and Gymnema Sylvestre. Chromium is a mineral, tracked down in various food sources and is remembered as an assist to your cells with engrossing glucose, which thus will lessen desires. Notwithstanding, Gymnema Sylvestre is the most encouraging of the two sugar-obstructing fixings.
How does fibre counteract sugar?
When the fibre is processed, your body handles it uniquely, in contrast to how refined starches, like white flour, are processed. A piece of fibre just goes through your stomach-related framework flawlessly. This distinction implies that eating food sources wealthy in fibre is less inclined to cause a spike in high glucose.