The sweet taste of sugar from ice cream, candies, cola and even breakfast cereals look like dancing on the tongue.
Research shows that sugar is addictive, and those who are obsessed with sugar experience withdrawal symptoms such as depression and mood swings when they try to completely cut off their diet.
This can be a problem for people with diabetes who, by definition, cannot metabolize sugar properly and have to manage their cravings for optimal glycemic control.
In this article, we’ll give you an overview of how to stop sugar cravings and kick your habits forever!
Why is sugar addictive?
Many people wonder why sugar is addictive. Certainly, there must be a reason, as many people don’t report their dependence on broccoli! The reason is seen in the chemical release of hormones in our brains when we eat sugar.
With each sweet bite, dopamine is released from our brains into our bodies. This is the link between sugar and addictive behavior, which is also found in substances such as alcohol, tobacco and illicit drugs.
The neurotransmitter dopamine is part of the brain’s “reward circuit” associated with addictive behavior. Those who feel “high” when eating sugar (and the extra release of dopamine) become obsessed with the behavior (eating sugar) and create a vicious cycle.
If you repeat your behavior more frequently (e.g., ice cream after dinner every night), adjust your body to release dopamine over time. The only way to feel the same “high” as before is to increase the release of dopamine. In this case, this means eating more and more sugar.
These same behaviors are seen in people with drug and alcoholic dependent, but in the case of sugar, the ingredients are much more accessible, available and socially acceptable than illicit drugs.
According to the American Heart Association, eight out of 10 adults are trying to lower their sugar intake.
On average, the average US adult consumes about 77 grams of sugar per day, or about 60 pounds of sugar per year!
Why is sugar so problematic?
If sugar is not that bad for your health, this is not a big problem. More information is released each year about how dangerous sugar is to our minds and bodies.
In addition to contributing to poor blood sugar in diabetic patients, increased sugar intake, the development of pre-diabetes and type 2 diabetes in people without existing diabetes, dental disease, heart disease, heart disease, systemic inflammation, dementia, dementia, fatty liver disease, and even cancer.
How much sugar is okay?
If sugar is so bad for you, is that amount okay? Sugar is not a nutrient needed in your diet (of course, to treat hypoglycemia in diabetic patients).
The medical lab that sets recommended dietary allowances does not issue formal figures for daily recommendations or acceptable sugar per day.
However, the American Heart Association suggests that the average man consumes less than about 9 9 tsp sugar per day, while the average woman consumes less than six tsp per day. That’s about the amount of a 12oz can of soda.
Natural sugars found in fruits and dairy products are not counted. The focus is mainly on “additional sugars” found in ice cream, candies, cakes, cookies, regular sodas and other ultra-processed foods.
How to kick the sugar habit and stop cravings
When you’re addicted, stopping your sugar craving can be very difficult, but these proven tips can be useful along the way.
Don’t misunderstand your anxiety about fatigue, boredom, or hunger
People eat (and eat sugar!) for a variety of reasons, but it’s not necessarily hunger that drives their decisions.
If you’re tired, you should rest. If you’re bored, you need to find things related to your hands other than sugar snacks, such as knitting, reading books, riding a bike.
If you are suffering from anxiety, try deep breathing, meditation, or yoga to calm your nerves instead of a sugar-filled candy bar.
I drink regular water
What we often mistake for hunger is actually thirst! And the number one source of sugar added to the American diet is soda, energy and sports drinks.
The easiest exchange to help you control your sugar cravings is to cut out the added sugar to your drink completely and choose regular water!
If you have problems with regular water, add sliced lime or lemon and mix, or try seltzer water.
If you’re really hungry, eat healthy and fulfilling food
Instead of snacking on cookies, if you really need energy and calories, reach for a protein-filled snack like hard-boiled eggs, celery, all-natural peanut butter, or an apple-filled apple with cheese.
Make sure you’re not hungry for good nutrition all day long. When you’re eating a healthy balance of macronutrients, most cravings go away on their own.
Choosing protein and fat instead of adding sugar will keep you saturated for a long time, without the need to fill up with empty calories or sugar.
Remove the temptation
You can’t eat anything you don’t buy, so when shopping for grocery, don’t buy sweets or snacks with added sugar! Refill your cart with healthy fruits, vegetables, lean protein and dairy products.
If you want something sweet, you can indulge in seasonal delights like watermelon, cherry or berry.
Pro tip: You are likely to buy the food you covet (i.e. sugar-like sweets), and you will not go shopping for grocery items rather than the healthy food you need.
Distractions
Get your phone, call friends, write poetry, take a hot shower, or get dirty with your hands in the yard!
As cravings go back and forth, you will be delighted and surprised when you realize that your sugar cravings have passed through the majority after about 20 minutes of distraction.
If you are still hungry, use it as a signal that it’s time to eat real food.
exercise
Exercise releases healthy endorphins. This is a “feeling” chemical in the brain. They also primarily fight cravings.
Leaving the house for a 20-minute walk, run, or bike ride will not only distract you from craving, but will generally feel better.
Sleep better
Our bodies crave carbs and sugar when we are tired, making up for lack of sleep. Getting 7-9 hours of sleep per night without distraction can help you fight sugar cravings and get you on track.
Research has shown that heavy sleepers actually reduce sugar intake by up to 10 grams a day, which can lead to extremely healthy results over time!
Go for a cold turkey!
If you’re really into sugar, you need to completely remove it from your diet for about 21 days. It takes about 21 days for a new habit to stick, and three weeks without sugar are usually enough to break the craving dopamine cycle.
If 3 weeks is overwhelming, take a two-week break from sugar and reset your taste. Limit yourself to foods with little or no sugar, and aim to always provide less than 5 grams of sugar.
Conclusion
It’s fine to eat sweet treats that contain sugar from time to time, but with more research being released, people are learning the true dangers of sugar and sugar addiction.
While it can be difficult to cut cravings, these tips can be achievable to kick habits and lead to better results not only for diabetes, but also for your brain, heart, teeth, liver, waistline and overall health!
