3. Cut out the sugar. In addition to acting as a source of empty calories, most sugars cause spikes in insulin that promote fat storage and can eventually lead to Type 2 Diabetes. Sugars also make the body work harder to maintain an alkaline pH, which can contribute to osteoporosis and disrupt the balance of beneficial bacteria in the gut.
Sugar also promotes inflammation and cardiovascular disease, accelerates the aging process, causes swings in energy and mood, as well as irritability and depression. To replace refined sugars, stick with naturally sweetened fruits that provide fiber and nutrients. Naturally sweet root vegetables like sweet potatoes, onions and beets also serve as an effective replacement for sugar. Use spices like cinnamon, nutmeg and ginger which help to regulate blood sugar.
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