Eat Clean Challenge: Day 5

Lose weight and boost energy fast by eliminating all refined and added sugars from your diet.

Day #5 – Break up with sugar

Eat clean action step:

Do you want to lose weight and boost energy fast? If so, eliminate all refined and added sugars from your diet and replace with natural sources.

Did you know the average Canadian eats an astonishing 88 pounds of sugar per year? That is about 1 in every 5 calories we consume!

Sugar is often an ingredient found or hidden in processed goods to enhance flavor. Unlike naturally occurring sugars found in fruit, added and refined sugars have been shown to promote weight gain in the belly fat region along with increasing bad cholesterol, the risk for Type II diabetes, cancer and heart disease. Sugar also causes intense cravings and energy fluctuations and can suppress the immune system.

When reading labels, sugar can be disguised and called many different names on your ingredient list. For starters, words ending in “ose” are referring to sugar –such as maltose, dextrose, sucrose, galactose and fructose. Other names for sugar can also include cane juice, dehydrated can juice, corn syrup, brown sugar, fruit juice concentrate and turbinado.

In addition to naturally occurring sugars found in fruit, there are several healthier sweet options you can turn to. Try swapping white sugar in recipes for coconut sugar – a lower glycemic and healthier option and simply using a 1:1 ratio.  You can also try sweetening your coffee with a sprinkle of cinnamon, or using dates in smoothies for a natural sweetness. For baking, you can use vanilla extract, raw honey, maple syrup or brown rice syrup for a healthier option.

Get Dr. Joey’s naturally sweetened truffles recipe. 

Follow along with Dr. Joey’s 30 Day Eat Clean Challenge here.