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Beneficios de dejar el azúcar y Tips para lograrlo

Escrito por la Nutricionista especialista en Diabetes y Sobrepeso Margarita del Favero @nutricionista.mdelfavero en conjunto con Editorial Karmas @karmas.cl

Cuando comemos cosas con azúcar, nuestro cuerpo nos pide más y más (porque el azúcar causa adicción) y aunque todos sabemos que el azúcar y los alimentos procesados hacen mal, nuestro cuerpo sigue pidiéndolos ya que nos causan placer, por eso acá les dejamos los beneficios de dejar el azúcar.

  1. Aumenta tu energía: el azúcar nos vuelve lentos y muchas veces desganados. Tu cuerpo sentirá más energía si incluyes más proteínas, grasas saludables y alimentos no procesados.
  2. Mejora tu creatividad y estado de ánimo: el consumo excesivo de azúcar puede ser perjudicial para algunas de las funciones del cerebro (como lo confirma un estudio de la Universidad de Nueva Gales del Sur) es por eso que al dejarla, tu cerebro está más despejado y con mejores funciones cognitivas.
  3. Reduce tus antojos y apetito: cuanto más azúcar comas, tu cuerpo más te pedirá. Si te decides a disminuir o eliminar el azúcar verás cómo logras romper ese círculo vicioso y con el tiempo sentirás menos antojos.
  4. Podrías perder peso: si la energía del azúcar no se quema justo después de consumirla, se convertirá en grasa para tu cuerpo además de ser calorías vacías.
  5. Reduce tu ansiedad: el azúcar no sólo altera los niveles de energía, sino que también altera las hormonas como la insulina. Con el tiempo, estas fluctuaciones dejan los niveles hormonales en desequilibrio y no cumplirán su función como deben.
  6. Puede mejorar tu piel: la digestión del azúcar podría producir moléculas que dañan el colágeno y la elastina, impidiendo que la piel se pueda reparar y envejeciéndola.
  7. Duermes y descansas mejor

Después de entender los beneficios de dejar el azúcar, te queremos compartir algunos tips para dejarlo. Si estás acostumbrada a comer mucha azúcar, puedes empezar a dejarla paulatinamente.

8 Tips para disminuir el consumo de azúcar

  1. Tomar la decisión y estar convencida de ella.
  2. Eliminar los productos procesados de tu despensa: galletas, jugos, cereales, harinas refinadas, panes blancos, pasteles, barritas de cereal, etc.
  3. Incluir proteínas, grasas saludables, vegetales crudos y fibras, sobretodo en el desayuno Ejemplo: pan integral con palta y huevo y avena con frutillas.
  4. Organizarte y dejar preparada las comidas el día anterior.
  5. Tener distintas opciones de snacks, por ejemplo frutas, frutos secos, energyballs o yogurt natural sin azúcar (e idealmente no endulzado).
  6. Disminuir la cantidad de azúcar y/o endulzantes en los cafés o te, de a poco el “paladar” se va acostumbrando, hasta que puedas tomarlos sin ningún endulzante.
  7. Preferir la fruta para reemplazar las ganas de comer dulce, pero en moderación: tienen azúcar natural, vitaminas, minerales y otros nutrientes.
  8. Tomar mucha agua: es fácil confundir un antojo de dulce, cuando en verdad el cuerpo está pidiendo agua para hidratarse.

Finalmente te recomiendo, adoptar una alimentación equilibrada que incluya alimentos naturales, frescos y lo más variado posible. Trata de disminuir al máximo los alimentos procesados.

 

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