choosing low sugar meals & snacks that satisfy

welcome to the first official week of the Koia 21-day sugar reset!

This isn’t meant to deprive of your favorite foods – it’s in place to help you learn how much hidden sugar is often found in your food and resetting your tastebuds to crave less of it.
We’re not about cleanses or detoxes because most “plans” out there make recommendations that are low in calories, protein, and fiber – all the things we actually need for our bodies to naturally do its thing.

Remember, knowledge is power – reading labels and understanding which options contain hidden sugars will be a great start to making options that contain lower amounts of sugars. When you focus on all the foods you DO get to eat, you’ll find that making choices become a whole lot easier. Below are some tips to help guide you along the way to choose meals and snacks that leave you recharged, re-energized, and feeling good!

1. The KEY to feeling full and satisfied without tons of sugar? Adequate protein and healthy fats.

The combination of protein and healthy fats is one of the most satiating there is, which means not only will it fill us up and provide steady energy, but it will also help with your sugar cravings. Many times sugar cravings indicate that the body is looking for extra energy – foods high in sugar tend to provide that energy the fastest, so our brain tells us that we want to reach for that first. Including protein and fats during meals helps us readjust and retrain our brain to crave the better options.

2. The don't forget about fiber-rich options.

Leafy greens, cruciferous vegetables like brussels sprouts and broccoli, oatmeal, chia + flaxseeds – they’re are all great sources of fiber. Fiber helps slow down the absorption of sugar in our bodies – which in return, not only helps us feel fuller, but it also gives our bodies a steady stream of energy. No mid-afternoon crash here! On packaged products, look for options that contain more than 4 grams of fiber per serving.

3. Reach for whole foods first.

Or, start by choosing foods with a short ingredient list. A shift to choosing more wholesome foods will help you fill up on low-sugar options. The formula that will never fail you? Think about building a meal divided on plate like this: fill it half with vegetables, ¼ with a protein of choice, and the other ¼ with a fiber-rich carbohydrate – starchy vegetables like sweet potatoes, carrots, or even quinoa. Dress it with a healthy source of fat like avocado, olive oil, or nuts and seeds. Going for whole food choices will provide a variety of vitamins and minerals that set you up for success.
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