{"id":2933,"date":"2022-10-14T17:15:00","date_gmt":"2022-10-14T11:45:00","guid":{"rendered":"https:\/\/blog.ultrahuman.com\/blog\/?p=2933"},"modified":"2022-12-01T19:08:51","modified_gmt":"2022-12-01T13:38:51","slug":"7-ways-to-navigate-sugar-this-holiday-season","status":"publish","type":"post","link":"https:\/\/blog.ultrahuman.com\/blog\/7-ways-to-navigate-sugar-this-holiday-season\/","title":{"rendered":"7 Ways To Navigate Sugar This Holiday Season"},"content":{"rendered":"\n

This often leaves us feeling a bit low as the season begins to wind down and we realise that the fleeting joy of all that chocolate, pie, and other treats has disappeared. For some others, a sense of heightened vigilance about eating in moderation and overthinking it can take the joy out of the celebrations.\u00a0<\/p>\n\n\n\n

It is almost impossible to avoid sugar during the holiday season, and nobody is expecting you to completely cut it out. We all deserve to let our hair down with a sweet treat or two! But there is a difference between enjoying our food throughout the festive period and gluttonising only to feel a bit worse for wear at the end of the holidays.<\/p>\n\n\n\n

So, if you\u2019re looking for ways to moderate your sugar consumption during the festive period, we\u2019ve compiled a handy listicle to help you make it through the season. <\/p>\n\n\n\n

How to navigate sugar during the holiday season<\/h2>\n\n\n\n

1. Don\u2019t attend a gathering with an empty stomach!<\/h3>\n\n\n\n

If you\u2019re worried about eating too much sugar while you\u2019re out at a holiday party or enjoying a meal with your loved ones, don\u2019t starve yourself in anticipation of a feast. Avoid skipping your regular meals. Eating a nutritious snack, like a bowl of fruit or some nuts, before heading out can help you modulate your appetite, induce satiety and help maintain steady blood sugar levels. This will reduce the likelihood of a craving for sugary treats while you are out. Consistent meals help you eat intuitively and be in tune with cues of satiety. <\/p>\n\n\n\n

Another great way to still enjoy delicious holiday food while not maxing out on sugar is to bring along a homemade dish that contains less sugar than some of the more traditional festive foods. You could opt for figs, jaggery, dates, honey or pitted prunes as alternatives to regular sugar. By doing this, you show your hosts that you are grateful for the invite and also regulate what you consume.<\/p>\n\n\n\n

2. Slow down, scan the table and eat mindfully!<\/h3>\n\n\n\n

In a season that is all about decadence, it can be really easy to forget to eat mindfully. This leads to overeating, leaving us riding a sugar high that will usually end in a crash. Research has also shown that mindful eating can promote parasympathetic nervous system (PSNS) dominance, which activates the rest and digest mode, by stimulating the release of saliva to facilitate digestion. <\/p>\n\n\n\n

Slowing down and surveying the table to pick complex carbohydrates, protein-rich foods and healthy fats can help you sift out the processed food and simple carbs.<\/p>\n\n\n\n

By eating slowly and thus eating less, you will be more satisfied and not feel the need to stuff your faces with sugary goodies in between meals. This ensures that your sugar levels won\u2019t go through the roof. Great news, don\u2019t you think?<\/p>\n\n\n\n

3. The order of eating matters<\/h3>\n\n\n\n

The sequence in which you eat food can help to regulate your blood sugar levels. Research suggests that the intake of vegetables or proteins before carbohydrates can lower post-meal blood sugar levels. It\u2019s not healthy to cut carbs out and you don\u2019t want to deprive yourself during the festive season. Just be mindful of the order of eating!<\/p>\n\n\n\n

4. Opt for healthier desserts!<\/h3>\n\n\n\n

Eating less sugar doesn\u2019t mean you have to miss out on all the incredible food that comes with the festive season. There are still plenty of delicious dishes that can give you the best of both worlds\u2014pleasing to the tastebuds and not so high in sugar content!<\/p>\n\n\n\n

If you\u2019re the host, why not opt for healthier dishes, particularly when it comes to desserts? There are loads of ways you can do this. I\u2019ll bet there\u2019s a recipe for your favorite festive dessert in a low-sugar format somewhere on the Internet!\u00a0<\/p>\n\n\n\n

How about swapping out a regular cheesecake for a healthier ricotta cheesecake? Or why not make tiramisu without refined sugar and cream, instead of using chia seeds, prunes, and cacao? There are plenty of options to keep your sweet tooth satisfied!<\/p>\n\n\n\n

Some nutritionists suggest consuming sweets between meals to balance the high glycemic index of sweets with the low glycemic load of the smaller portion of the meal. <\/p>\n\n\n

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