5 Steps To Quit Sugar Easily

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

Sugar is one of the least healthy things that most people consume, yet because it’s so prevalent, it can also be tricky to avoid at first, and the cravings can also be a challenge. So, how to quit it?

Step by step

Dr. Mike Hansen recommends the following steps:

  • Be aware: a lot of sugar consumption is without realizing it or thinking about it, because of how common it is for there to be added sugar in things we might purchase ready-made, even supposedly healthy things like yogurts, or easy-to-disregard things like condiments.
  • Recognize sugar addiction: a controversial topic, but Dr. Hansen comes down squarely on the side of “yes, it’s an addiction”. He wants us to understand more about the mechanics of how this happens, and what it does to us.
  • Reduce gradually: instead of going “cold turkey”, he recommends we avoid withdrawal symptoms by first cutting back on liquid sugars like sodas, juices, and syrups, before eliminating solid sugar-heavy things like candy, sugar cookies, etc, and finally the more insidious “why did they put sugar in this?” added-sugar products.
  • Find healthy alternatives: simple like-for-like substitutions; whole fruits instead of juices/smoothies, for example. 10almonds tip: stuffing dates with an almond each makes it very much like eating chocolate, experientially!
  • Manage cravings: Dr. Hansen recommends distraction, and focusing on upping other healthy habits such as hydration, exercise, and getting more vegetables.

For more on each of these, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

    • Why We Sleep – by Dr Matthew Walker
      Get deep understanding of sleep science and practical tips to improve your sleep. Stop sabotaging yourself and take care of your #1 asset. Highly recommended!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

    • The Two-Second Advantage – by Vivek Ranadive and Kevin Maney

      10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

      The titular “two-second advantage” can in some cases be literal (imagine you got a two-second head-start in a boxing match!), in other cases can refer to being just a little ahead of things in a way that can confer a great advantage, often cumulatively—as anyone who’s played Monopoly can certainly attest.

      Vivek Ranadivé and Kevin Maney give us lots of examples from business, sports, politics, economics, and more, in a way that seeks to cultivate a habit of asking the right questions in order to anticipate the future and not just be ahead of the competition—some areas of life don’t have competition for most people, like health, for example—but to generally have things “in hand”.

      When it comes to personal finances, health, personal projects, and the like, those tiny initial advantages that lead to incremental further improvements, can be the difference between continually (and frantically) playing catch-up, or making the jump past breaking even to going from strength to strength.

      Check out today’s book on Amazon!

      Share This Post

    • Ear Today, Gone Tomorrow

      10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

      It’s Q&A Day at 10almonds!

      Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

      In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

      As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

      So, no question/request too big or small

      ❝Have just had microsuction to remove wax from my ears. A not unpleasant experience but would appreciate your guidance on how best to discourage the buildup of wax in the first place.❞

      Well, certainly do not prod or poke it, and that includes with cotton buds (Q-Tips, for the Americans amongst us). That pushes more down than that it extracts, and creates a denser base of wax.

      There is no evidence that ear candles help, and they can cause harm.

      Further reading: Experts update best practices for diagnosis and treatment of earwax (cerumen impaction)

      Ear drops can help, and if you want a home-remedy edition, olive oil or almond oil can be used; these oils dissolve the wax quite quickly (in fancier words: they are cerumenolytic agents); washing with water (e.g. in the shower or bath) is then all that’s needed. However, to avoid infection, ensure you are using a high-purity oil, and get one to use just for that; don’t just grab a bottle from the kitchen.

      For your convenience, here is an example of medical grade almond oil (with dropper!) on Amazon

      ❝Every article had relevance to me. I ❤️ whole fruit, it’s my go to treat. I use ice packs to ease my arthritic knee pain, works well. I’ve read and loved Dr Gawande’s books. Great handful of almonds today❞

      While this wasn’t a question, and we don’t usually publish feedback here, I (your writer here, hi) misread that as “ice picks” in the first instance, an implement we’ve probably all wanted to use to relieve pain at some point, but certainly not recommendable! Anyway, the momentary confusion made me smile, so I thought I’d share the silly thought. Smiling is infectious, and all that… And it’s certainly good for the health!

      More seriously, glad you enjoyed!

      Share This Post

    • Almond Butter vs Cashew Butter – Which is Healthier?

      10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

      Our Verdict

      When comparing almond butter to cashew butter, we picked the almond.

      Why?

      It’s not just our pro-almonds bias! And of course exact nutritional values may vary depending on the recipe, but we’re using the USDA’s standardized figures which should represent a reasonable average. Specifically, we’re looking at the USDA entries for “[Nut] butter, plain, without salt added”.

      In terms of macros, almond butter takes the lead immediately with nearly 2x the protein and over 3x the fiber. In contrast, cashew butter has 1.5x the carbs, and the two nut butters are approximately equal on fat. An easy win for almond butter so far.

      When it comes to vitamins, almond butter has more of vitamins A, B2, B3, B5, E, and choline, while cashew butter has more of vitamins B1, B6, and K. Thus, a 6:3 win for almond butter.

      In the category of minerals, things are closer, but almond butter has more calcium, magnesium, manganese, phosphorus, and potassium, while cashew butter has more copper, iron, zinc, and selenium. So, a 5:4 win for almond butter.

      In short, these three wins for almond butter add up to one total win for almond butter, unless you have a pressing reason to have different priorities in what you’re looking for in terms of nutrition.

      Enjoy both, of course! Unless you are allergic, in which case, please don’t.

      Want to learn more?

      You might like to read:

      Why You Should Diversify Your Nuts

      Take care!

      Share This Post

    Related Posts

      • Thinking of trying a new diet? 4 questions to ask yourself before you do

        10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

        We live in a society that glorifies dieting, with around 42% of adults globally having tried to lose weight. Messages about dieting and weight loss are amplified on social media, with a never-ending cycle of weight loss fads and diet trends.

        Amid often conflicting messages and misinformation, if you’re looking for diet advice online, it’s easy to become confused and overwhelmed.

        So before diving into the latest weight loss trend or extreme diet, consider these four questions to help you make a more informed decision.

        PeopleImages.com – Yuri A/Shutterstock

        1. Is the diet realistic?

        Have you considered the financial cost of maintaining the diet or lifestyle, and the time and resources that would be required? For example, do you need to purchase specific products, supplements, or follow a rigid meal plan?

        If the diet is coming from someone who is trying to sell you something – such as a particular weight-loss product you need in order to follow the diet – this could be a particular red flag.

        Many extreme diet recommendations come from a place of privilege and overlook food access, affordability, cooking skills, where you live, or even your culture and ethics.

        If the diet has these sorts of issues it can lead to frustration, stress, stigmatisation and feelings of failure for the person trying to adhere to the diet. But the problem may be with the diet itself – not with you.

        Man looks at flour at the supermarket
        Many diets promoted online will be expensive, or require a lot of time and resources. artem evdokimov/Shutterstock

        2. Is there evidence to support this diet?

        Self-proclaimed “experts” online will often make claims focused on specific groups, known as target populations. This might be 30- to 50-year-old men with diabetes, for example.

        In some cases, evidence for claims made may come from animal studies, which might not be applicable to humans at all.

        So be aware that if research findings are for a group that doesn’t match your profile, then the results might not be relevant to you.

        It takes time and a lot of high-quality studies to tell us a “diet” is safe and effective, not just one study. Ask yourself, is it supported by multiple studies in humans? Be critical and question the claims before you accept them.

        For accurate information look for government websites, or ask your GP or dietitian.

        3. How will this diet affect my life?

        Food is much more than calories and nutrients. It plays many roles in our lives, and likewise diets can influence our lives in ways we often overlook.

        Socially and culturally, food can be a point of connection and celebration. It can be a source of enjoyment, a source of comfort, or even a way to explore new parts of the world.

        So when you’re considering a new diet, think about how it might affect meaningful moments for you. For example, if you’re going travelling, will your diet influence the food choices you make? Will you feel that you can’t sample the local cuisine? Or would you be deterred from going out for dinner with friends because of their choice of restaurant?

        4. Will this diet make me feel guilty or affect my mental health?

        What is your favourite meal? Does this diet “allow” you to eat it? Imagine visiting your mum who has prepared your favourite childhood meal. How will the diet affect your feelings about these special foods? Will it cause you to feel stressed or guilty about enjoying a birthday cake or a meal cooked by a loved one?

        Studies have shown that dieting can negatively impact our mental health, and skipping meals can increase symptoms of depression and anxiety.

        Many diets fail to consider the psychological aspects of eating, even though our mental health is just as important as physical health. Eating should not make you feel stressed, anxious, or guilty.

        So before starting another diet, consider how it might affect your mental health.

        Moving away from a dieting mindset

        We’re frequently told that weight loss is the path to better health. Whereas, we can prioritise our health without focusing on our weight. Constant messages about the need to lose weight can also be harmful to mental health, and not necessarily helpful for physical health.

        Our research has found eating in a way that prioritises health over weight loss is linked to a range of positive outcomes for our health and wellbeing. These include a more positive relationship with food, and less guilt and stress.

        Our research also indicates mindful and intuitive eating practices – which focus on internal cues, body trust, and being present and mindful when eating – are related to lower levels of depression and stress, and greater body image and self-compassion.

        But like anything, it takes practice and time to build a positive relationship with food. Be kind to yourself, seek out weight-inclusive health-care professionals, and the changes will come. Finally, remember you’re allowed to find joy in food.

        Melissa Eaton, Accredited Practising Dietitian; PhD Candidate, University of Wollongong; Verena Vaiciurgis, Accredited Practising Dietitian; PhD Candidate, University of Wollongong, and Yasmine Probst, Associate Professor, School of Medical, Indigenous and Health Sciences, University of Wollongong

        This article is republished from The Conversation under a Creative Commons license. Read the original article.

        Don’t Forget…

        Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

        Learn to Age Gracefully

        Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

      • Mythbusting Cookware Materials

        10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

        In Wednesday’s newsletter, we asked you what kind of cookware you mostly use, and got the above-depicted, below-described, set of responses:

        • About 45% said stainless steel
        • About 21% said cast iron
        • About 15% said non-stick (e.g. Teflon)
        • About 9% said enamel
        • About 6% said aluminum
        • And 1 person selected “something else”, but then commented to the contrary, writing “I use all of the above”

        So, what does the science say about these options?

        Stainless steel cookware is safe: True or False?

        True! Assuming good quality and normal use, anyway. There really isn’t a lot to say about this, because it’s very unexciting. So long as it is what it is labelled as: there’s nothing coating it, nothing comes out of it unless you go to extremes*, and it’s easy to clean.

        *If you cook for long durations at very high temperatures, it can leach nickel and chromium into food. What this means in practical terms: if you are using stainless steel to do deep-frying, then maybe stop that, and also consider going easy on deep-frying in general anyway, because obviously deep-frying is unhealthy for other reasons.

        Per normal use, however: pretty much the only way (good quality) stainless steel cookware will harm you is if you touch it while it’s hot, or if it falls off a shelf onto your head.

        That said, do watch out for cheap stainless steel cookware that can contain a lot of impurities, including heavy metals. Since you probably don’t have a mass spectrometer and/or chemistry lab at home to check for those impurities, your best guard here is simply to buy from a reputable brand with credible certifications.

        Ceramic cookware is safe: True or False?

        True… Most of the time! Ceramic pans usually have metal parts and a ceramic cooking surface coated with a very thin layer of silicon. Those metal parts will be as safe as the metals used, so if that’s stainless steel, you’re just as safe as the above. As for the silicon, it is famously inert and body-safe (which is why it’s used in body implants).

        However: ceramic cookware that doesn’t have an obvious metal part and is marketed as being pure ceramic, will generally be sealed with some kind of glaze that can leach heavy metals contaminants into the food; here’s an example:

        Lead toxicity from glazed ceramic cookware

        Copper cookware is safe: True or False?

        False! This is one we forgot to mention in the poll, as one doesn’t see a lot of it nowadays. The copper from copper pans can leach into food. Now, of course copper is an important mineral that we must get from our diet, but the amount of copper that that can leach into food from copper pans is far too much, and can induce copper toxicity.

        In addition, copper cookware has been found to be, on average, highly contaminated with lead:

        Assessing Leaching of Potentially Hazardous Elements from Cookware during Cooking: A Serious Public Health Concern

        Non-stick cookware contaminates the food with microplastics: True or False?

        True! If we were to discuss all the common non-stick contaminants here, this email would no longer fit (there’s a size limit before it gets clipped by most email services).

        Suffice it to say: the non-stick coating, polytetrafluoroethylene, is itself a PFAS, that is to say, part of the category of chemicals considered environmental pollutants, and associated with a long list of health issues in humans (wherein the level of PFAS in our bloodstream is associated with higher incidence of many illnesses):

        Presence of Perfluoroalkyl and Polyfluoroalkyl Substances (PFAS) in Food Contact Materials (FCM) and Its Migration to Food

        You may have noticed, of course, that the “non-stick” coating doesn’t stick very well to the pan, either, and will tend to come off over time, even if used carefully.

        Also, any kind of wet cooking (e.g. saucepans, skillets, rice cooker inserts) will leach PFAS into the food. In contrast, a non-stick baking tray lined with baking paper (thus: a barrier between the tray and your food) is really not such an issue.

        We wrote about PFAS before, so if you’d like a more readable pop-science article than the scientific paper above, then check out:

        PFAS Exposure & Cancer: The Numbers Are High

        Aluminum cookware contaminates the food with aluminum: True or False?

        True! But not usually in sufficient quantities to induce aluminum toxicity, unless you are aluminum pans Georg who eats half a gram of aluminum per day, who is a statistical outlier and should not be counted.

        That’s a silly example, but an actual number; the dose required for aluminum toxicity in blood is 100mg/L, and you have about 5 liters of blood.

        Unless you are on kidney dialysis (because 95% of aluminum is excreted by the kidneys, and kidney dialysis solution can itself contain aluminum), you will excrete aluminum a lot faster than you can possibly absorb it from cookware. On the other hand, you can get too much of it from it being a permitted additive in foods and medications, for example if you are taking antacids they often have a lot of aluminum oxide in them—but that is outside the scope of today’s article.

        However, aluminum may not be the real problem in aluminum pans:

        ❝In addition, aluminum (3.2 ± 0.25 to 4.64 ± 0.20 g/kg) and copper cookware (2.90 ± 0.12 g/kg) were highly contaminated with lead.

        The time and pH-dependent study revealed that leaching of metals (Al, Pb, Ni, Cr, Cd, Cu, and Fe, etc.) into food was predominantly from anodized and non-anodized aluminum cookware.

        More metal leaching was observed from new aluminum cookware compared to old. Acidic food was found to cause more metals to leach during cooking.❞

        ~ the same paper we cited when talking about copper

        Cast iron cookware contaminates the food with iron: True or False?

        True, but unlike with the other metals discussed, this is purely a positive, and indeed, it’s even recommended as a good way to fortify one’s diet with iron:

        Effect of cooking food in iron-containing cookware on increase in blood hemoglobin level and iron content of the food: A systematic review

        The only notable counterpoint we could find for this is if you have hemochromatosis, a disorder in which the body is too good at absorbing iron and holding onto it.

        Thinking of getting some new cookware?

        Here are some example products of high-quality safe materials on Amazon, but of course feel free to shop around:

        Stainless Steel | Ceramic* | Cast Iron

        *it says “non-stick” in the description, but don’t worry, it’s ceramic, not Teflon etc, and is safe

        Bonus: rice cooker with stainless steel inner pot

        Take care!

        Don’t Forget…

        Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

        Learn to Age Gracefully

        Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

      • Bold Beans – by Amelia Christie-Miller

        10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

        We all know beans are one of the most healthful foods around, but how to include more of them, without getting boring?

        This book has the answer, giving 80 exciting recipes, divided into the following sections:

        • Speedy beans
        • Bean snacks & sharing plates
        • Brothy beans
        • Bean bowls
        • Hearty salads
        • Bean feasts

        The recipes are obviously all bean-centric, though if you have a particular dietary restriction, watch out for the warning labels on some (e.g. meat, fish, dairy, gluten, etc), and make a substitution if appropriate.

        The recipes themselves have a happily short introductory paragraph, followed by all you’d expect from a recipe book (ingredients, measurements, method, picture)

        There’s also a reference section, to learn about different kinds of beans and bean-related culinary methods that can be applied per your preferences.

        Bottom line: if you’d like to include more beans in your daily diet but are stuck for making them varied and interesting, this is the book for you!

        Click here to check out Bold Beans, and get your pulse racing (in a good way!)

        Don’t Forget…

        Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

        Learn to Age Gracefully

        Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: