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Guide to quitting sugar

For SHA Wellness Clinic
August 4, 2017
Health & Beauty

Going sugar-free has been one of the most popular wellness trends this year, and with good reason. As more evidence of the detrimental effects it has on our health comes out, we’ve become more conscious of its consumption.

In the 1960’s, the sugar industry tried to shift blame on the increase of obesity, diabetes and heart disease on fats. This led people to believe that fat made you fat, ignoring the fact that actually, fats are essential for our health, and it’s actually sugar that causes weight-gain, alongside wrecking havoc our digestive system, debilitating our immune system and increasing the chances of suffering from diabetes as well as causing inflammation in the body.

Did you know that eating sugar debilitates your immune system by 70%?

Nowadays, the amount of sugar our society consumes is astronomical. The World Health Organization doesn’t recommend exceeding 25 grams of sugar a day, however, in most developing countries, the consumption of sugar is triple this amount. Countries like the US consume 120 grams of sugar a day. Can you imagine what that is doing to your body?

Undeniably, considering that sugar is present in almost all processed foods, even those you wouldn’t have imagined, it’s hard to get rid of this vice. Sugar has an addictive effect, similar to that of drugs. So, if your body is used to having a doses everyday, it’ll definitely crave it.

Nonetheless, as Melanie Waxmannutrition expert at SHA Wellness Clinic recommends, it’s about substituting the refined sugar we’re used to ingesting, with healthy alternatives that will satisfy your sweet tooth, but won’t have the detrimental affects on your health and won’t cause blood sugar imbalances.

Quitting sugar will bring many positive effects to your health. From a stronger immune system, better skin, improved gut health, increase in energy, balanced hormones, to improved mood and mental clarity.

Get your Guide to Quitting Sugar to improve your health and wellbeing!


  • Azúcar refinado
  • Alimentos procesados y envasados
  • Zumos envasados
  • Bebidas gaseosas
  • Pasta y pan blanco
  • Refined sugar including brown sugar
  • Processed and packaged foods
  • Packaged juices
  • Soda drinks
  • White pasta and bread
  • Melaza de arroz
  • Sirope de arce
  • Miel cruda ecológica
  • Sirope de agave
  • Azúcar de coco
  • Rice syrup
  • Maple syrup
  • Wild and raw honey
  • Agave syrup
  • Coconut sugar
  • Consumir verduras dulces como la zanahoria, el boniato y la calabaza.
  • Intercambiar frutas de índice glucémico alto por frutas de índice glucémico bajo, como frutos del bosque, manzana, pera y sandía.
  • Incluir cereales integrales en las comidas para regular el azúcar en sangre
  • Comer 3 veces al día
  • Tomar 2 snacks entre comidas para equilibrar el azúcar en sangre
  • Incluir proteína vegetal de calidad en la dieta (añadir referencia), ya que la falta de proteína provoca antojo de dulce.
  • Include mild sweet vegetables into your diet, like carrots, sweet potato and pumpkins. You can make soups out of these vegetables
  • Swap high glycaemic index fruit with low GI fruits like berries, apples and watermelon.
  • Include whole grains in your diet (at least once a day) to balance your blood sugar levels
  • Have 3 meals a day and 2 small snacks a day
  • Include good quality plant-based protein in your diet, as a lack of protein can increase sugar cravings.
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