In this article, we will answer the question “How to counteract too much sugar?”, and what to do after you have eaten too much sugar?
How to counteract too much sugar?
If you have exceeded the sugar limit in a recipe by a moderate margin, you can counteract it by using a few tricks. However, these hacks will not work if the sugar limit has been surpassed 3-4 times the suggested amount.
Studies show that the average level of added sugar consumption in the US, 15% of daily calories, is associated with an 18% increase in risk for cardiovascular disease mortality (1).
Things you’ll need
- ⅛ tsp. ground sea salt or kosher salt
- Wooden spoon or spatula
- Lemon or lime juice
- Freshly chopped herbs
- Fresh jalapeno peppers or Anaheim chilies
- Cayenne pepper or ground chili powder
Neutralize the sweetness by adding salt. Stir in ⅛ tsp of salt per cup of food. Taste the food after each addition and add more if needed.
If you are dealing with an overly sweet salad, potato dishes, and rice dishes, you can fix them by adding vinegar. To make sure you do not disturb the balance of flavors in your dish, try using a specific type of vinegar that works best for a specific dish.
For example, red wine vinegar best compliments meat-based dishes while champagne vinegar goes well with cheese-based dishes.
Add more of the acidic ingredient already present in the dish. For example, if your recipe calls for lemon juice or lemon zest, try adding more of it to balance the excess sweetness.
Make another potion of the sample recipe but skip the sugar or reduce its amount. Then mix it with the overly sweet dish and taste check to see if the sweetness is up to your liking. Add more sugar if needed.
Add freshly Chopped herbs like rosemary, thyme, oregano, herbes de Provence, tarragon, and basil to your dish. The savory flavor of these herbs will balance the sweetness of the excess sugar.
Add freshly chopped jalapeno peppers or Anaheim chilies to your dish. Add only a little pepper at a time especially if you are not a fan of spicy food. Dressed the pepper to control the hotness. You can try using cayenne pepper or ground chili powder if fresh pepper is unavailable.
What to do after you have eaten too much sugar?
Eat some protein and fiber
Eating slow digesting protein and fiber after a high sugar food helps to slow down the release of sugar into your bloodstream. For example, you can munch on an apple and nut butter, a hard-boiled egg and pistachios, or hummus and veggies.
Fruits and vegetables are rich in fibers. Water-soluble dietary fibers can delay sugar digestion and absorption. They reduce the insulin level and hormones in the digestive tract and bring about improvement of insulin sensitivity and glucose utilization. Various bile acid chelation effects of these fibers have also been demonstrated (2). Recommended are fruits with low glycemic index, such as apple, orange, banana and plum (3).
Eating sugary food or beverages is the coping mechanism of about 80% of people during stress. So, you are not alone in this. The only way out of this unhealthy coping mechanism is to unlearn these behaviors and opt for yoga and other healthy exercises in the face of stress.
Yoga originated in India over 4,000 years ago as a traditional form of mind–body training that seeks to unite the individual self with the transcendental self. The role of yoga in several chronic diseases, such as hypertension, asthma, chronic obstructive pulmonary disease and diabetes, has been studied. Although many studies suggest that yoga benefits adult patients with type 2 diabetes mellitus, further studies are necessary to support the findings and investigate the long-term effects of yoga in type 2 diabetes mellitus patients (4).
Make a healthy meal for later
Sugar increases your temptations for more sugary or unhealthy food. The sugars called as “added sugars”, viz., sugars added during processing of food, beverages and other preparations are harmful to our body. Even in non-diabetic persons, excess intake of sugars is certainly harmful, more so for the women. So, one should not only be careful while consuming an excess amount of sugar (more than the recommended) in one’s diet, but rather advertently avoid it (5). To stop yourself from falling into the old patterns and ordering takeout or going for a drive-through, cook a healthy meal replacement in a slow cooker.
Eat some probiotic foods
The bad bacteria residing in your gut feed on sugars and they retard your cognitive abilities. Increased consumption of sugar also increases the risk of obesity, metabolic syndrome, type 2 diabetes mellitus, gallbladder diseases, bone and joint diseases as well as degenerative diseases of the brain (7). To fight these bacteria, consume good bacteria in the form of probiotics (6). Foods rich in probiotics include Greek yogurt, kombucha, cultured cottage cheese, sauerkraut, etc.
Do not lay down or take a nap after bingeing on sugar. You need your muscles to utilize the excess sugar so that it does not spike your blood sugar levels. No, you do not need to force yourself for sweaty and intense cardio. Do a 15-minute walk instead.
Exercise was shown to have therapeutic effectiveness for preventing the onset of type 2 diabetes, improving blood glucose control, and preventing further weight regain in weight-reduced obese individuals (8).
Drink tea with lemon
Green tea and lemon act as diuretics. This means that green tea and lemon trigger urination and stimulate bowel movements. Drinking green tea with freshly squeezed lemon will help keep the kidneys moving, releasing the excess sugar through urine.
Lemon juice with warm water and parsley tea are examples of natural diuretics (9).
Limit your use of your condiments
Most of the condiments, dressings, and sauces are reservoirs of sugars. Only a single teaspoon of sugar contains 4 grams.
Read the label and you’ll know that your favorite condiment to look for is dextrose, molasses, rice syrup, fructose corn syrup, etc. These are all forms of sugars.
These high sugar condiments add unnecessary calories to your diet and make you crave more sugar. As a healthy replacement, use olive oil as a dressing for your salads or smash some avocado on a turkey burger to curb your sugar cravings.
Other FAQs about Sugar that you may be interested in.
In this article, we answered the question “How to counteract too much sugar?”, and what to do after you have eaten too much sugar?
- Stanhope, Kimber L. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit rev clin lab sci, 2016, 53, 52-67.
- Asif, Mohammad. The role of fruits, vegetables, and spices in diabetes. Int j nutr pharma neuro dis, 2017, 1, 27.
- Foster-Powell, Kaye, Susanna HA Holt, and Janette C. Brand-Miller. International table of glycemic index and glycemic load values: 2002. Am j clin nutr, 2002, 76, 5-56.
- Cui, Jie, et al. Effects of yoga in adults with type 2 diabetes mellitus: A meta‐analysis. J diab invest, 2017, 8, 201-209.
- Misra, Varucha, et al. Effect of sugar intake towards human health. Saudi J Med, 2016, 1, 29-36.
- Thakur, Ajit Kumar, Sakshi Tyagi, and Nikhila Shekhar. Comorbid brain disorders associated with diabetes: therapeutic potentials of prebiotics, probiotics and herbal drugs. Translat Med Comm, 2019, 4, 1-13.
- Takahashi, Toru, et al. Essential and non-essential amino acids in relation to glutamate. Open Nutraceu J, 2011, 4.
- Giessing, Jurgen. Choosing the most effective level of intensity for cardiovascular exercise. Feature: Running, 2003.
- Ganic, Dino. The effect of natural ACE inhibitors, diuretics and temperature changes on systolic blood pressure in humans. 2013. Alberta Canada University