Very few people are able to resist the temptations of a sweet treat. While there's nothing wrong with treating yourself, too much of a good thing can be bad for you. If you've just gone overboard with your sugar intake, you are probably feeling queasy, sluggish or just not at your best. However, you don't have to sit there regretting your food choice. There are things you can do to get back on track. Here's what to do after consuming too much sugar to feel healthy again.
* Your next meal should help balance out your blood sugar levels
Too much sugar can have an impact on your blood sugar levels. "Eating a ton of sugar throws your blood sugar out of whack, which will have you crashing quickly. When this happens, you typically start craving more quick carbs—it's a vicious cycle!" Desiree Nielsen, a registered dietitian, told a news portal. Consume foods that will help your body manage your blood sugar levels. "Think protein, fibre, and healthy fat. This trio of nutrients will help slow the rate at which nutrients enter the bloodstream, stabilizing your blood sugar curve and activating hormones that satiate your appetite to put the hangries to bed," Nielsen told a news portal.
Ensure your meal also consists of a lot of colourful vegetables."You could also make a beautiful chickpea scramble or a smoothie with plenty of greens, a good plant-based protein powder, and hemp hearts," she told a news portal.
* Provide your body with loads of fibre and water
When you consume a lot of sugar, you tend to feel bloated. Tackle this issue by consuming fibre-rich foods and drinking lots of water. Allison Gross, a registered dietitian, told a news portal, "The combination of fibre and water helps to flush out our system, which can mitigate those feelings. It also keeps us feeling full, which curbs hunger and gives us better control over our eating the following day. Making food choices when starving is never a good idea!"
Gross recommends beginning your day with a high-fibre breakfast and consuming at least two litres of water every day. "After a week of this, your system should feel flushed out, and your taste buds will be recalibrated so the cycle of sweet cravings will be broken," she told a news portal.
* Consume bitter greens
All that sugar can give you a tummy upset so you'll want to consume foods that are good for your digestive system. "Overdoing it on sugar can make you feel pretty nauseous and sick to your stomach; I find that bitter greens—an ancient digestive aid—are a great balm for too much sweet," Nielsen told a news portal. Adding, "I also like to include a slice of lemon, with the peel, as the acid will settle your stomach further, and it really brightens the taste of so many greens."
* Consume food that can tackle inflammation
Consuming excessive amounts of sugar can cause your blood sugar levels to spike and increase inflammation. "To help ameliorate the damage, make sure you pile your plate with anti-inflammatory all-stars at your next couple of meals," Nielsen told a news portal. "Feast on cruciferous veg like kale, Brussels sprouts, and cauliflower; add plenty of turmeric and ginger to your meals or drinks; include a couple of servings of omega-3-rich seeds such as ground flax or hemp.”
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