How To Fix A Sugar Addiction
- Eat regularly. Eat three meals and two snacks or five small meals a day. For many people, if they dont eat regularly, their blood sugar levels drop, they feel hungry, and are more likely to crave sweet sugary snacks.
- Choose whole foods. The closer a food is to its original form, the less processed sugar it will contain. Food in its natural form, including fruits and vegetables, usually presents no metabolic problems for a normal body, especially when consumed in variety.
- Have a breakfast of protein, fat and phytonutrients to start your day off right.Breakfast smoothies are ideal for this. The typical breakfast full of carbs and sugary or starchy foods is the worst option since youll have cravings all day. Eating a good breakfast is essential to prevent sugar cravings.
- Try to incorporate protein and/or fat with each meal. This helps control blood sugar levels. Make sure they are healthy sources of each.
- Add spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.
You Feel The Need To Eat Or Snack All Day Long
If you find yourself mindlessly snacking throughout the day , you may be secretly addicted to sugar. Frequent snacking can also be a sign that youre riding the blood sugar roller coaster.
The solution: Focus on eating a combination of the three macronutrients at every meal or snack. Never eat carb-rich, sugary foods in isolation.
Sugar Addiction And Mental Health Issues
Sugar addiction is linked to anxiety and depression. Excessive intake of sugar has been shown to potentially contribute to depression, whether it is a pre-existing condition or one that is actually created by the excessive sugar itself. Part of the reason for this is because foods that are rich in sugars and carbohydrates actually interfere with the neurotransmitters that help stabilize an individuals mood.
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Sugar Withdrawal And Diabetes
Sugar addiction and binging can lead to a range of health conditions, including diabetes. It is also possible that diabetes is what caused addiction to it, and for that reason, one needs to restore balance. Regardless of the situation, as with any addiction, it is safer to gradually reduce the dosage. This is the same with sweeteners. A drastic reduction can enhance withdrawal symptoms and sometimes even be the trigger for diabetes.
If a person does have an addiction to sugar and is looking to get help, one should tell a doctor about any health conditions experienced or any family history of diabetes. This will help a doctor to recommend the best method of cutting down or quitting sugar.
This substance can be just as addictive and as problematic to withdraw from as any drug. In a world surrounded by advertising for sugar-based products, it can be difficult to recognize what is the right amount for our bodies and what is too much. This substance is not only addictive but pleasurable to eat, so quitting even temporarily will not be easy.
Break The Sugar Addiction
If you’re “hooked” on sugar, don’t try to eliminate all sugary foods at once. If you deny yourself even a single piece of candy or sliver of cake, you’ll only crave sweets more. Instead, eat a healthy diet made up of more satisfying foodswhole grains, fruits, vegetables, healthy oils, and lean protein. “Steer yourself away from sugar and eat these foods, which are digested more slowly. They’ll help to even out your blood sugar and you won’t have spikes and crashes all the time,” Dr. Hauser says.
Here are a few suggestions to help you break the sugar habit:
Keep sugary foods away. Don’t tempt yourself by stocking candy, cookies, and other high-sugar foods in your cupboards and fridge. “As a substitute for these things, keep fruit around,” suggests Dr. Hauser.
Sweeten foods yourself. Start with unsweetened iced tea, plain yogurt, and unflavored oatmeal. Then add your own sweetener. No matter how much sweetener you add, you probably won’t put in as much as the manufacturer would have, according to Dr. Hauser.
Watch for hidden sugars in foods. Be wary of foods where sugar tends to hide, including reduced-fat products. “When companies take out the fat, they add back almost all the calories in sugar,” Dr. Hauser says. Read labels. Avoid products that list sugar as the first ingredient or that contain several different types of sugar it’s one way manufacturers avoid having sugar listed as the first ingredient.
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So Can I Ever Have Ice Cream Again
Yes! Following these tips doesnt mean that you have to abstain from sugar. Completely cutting sweets and sugar out of our diets is a very difficult thing to do. Weve all had sugar before and know it tastes great and brings us pleasure. And sweet foods are everywhere: at the work potluck, our friends birthday, holiday parties. Having something sweet every once in a while, or even a little every day, is just fine.
Contrary to the featured doctors claims, the research on so-called sugar addiction is not at all conclusive. A 2009 research article from the Journal of Addictive Medicine does indeed state that, repeated, excessive sugar intake can lead to changes in brain and behavior that are remarkably similar to the effects of drugs of abuse. However, much of the research that shows that sugar can be addictive is from studies using rats, not humans. This study included. Humans are much more complex than rats, so for us, many additional factors play a part other than how the brain lights up.
By considering the typical model of substance addition, a 2009 Journal of Clinical Nutrition literature review found no evidence from human studies linking sugar to physical addiction.
Can My Sugar Intake Harm Me
Experts believe that a high sugar intake can harm you during recovery in several ways:
- Addiction transfer: Swapping a substance addiction for a sugar addiction may interfere with detox and contribute to a relapse. This is , as sugary foods can trigger the brain in ways that are similar to drugs and alcohol.
- Blood sugar spikes: A high intake of sugary foods causes spikes in your blood sugar. This is linked to both mood changes and cravings, which can hamper your recovery.
- Eating disorder risks:About half of people who struggle with addiction have a co-occurring eating disorder. Eating nutritious food can improve eating habits as well as benefit recovery.
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Scout Out Hidden Sugar
Sugar can hide in foods where you least expect it. Although they don’t seem sweet, ketchup, barbecue sauce, and pasta sauce can have loads of sugar. So can reduced-fat salad dressings, bread, baked beans, and some flavored coffees. Get in the habit of reading labels. Filter out high-sugar foods before they hit your shopping cart.
Sugar Addiction: Here’s What You Should Do
Luke Coutinho also shared an Instagram Reels explaining some simple things to keep in mind to break a sugar addiction.
In the video, Luke has listed some important questions to keep in mind while deciding to stop consuming sugar.
1) Why do you want to break your sugar addiction?
2) What will it take for you to break your sugar addiction?
3) How will you feel after you stop consuming sugar?
4) What is the smallest thing you can do to begin?
It would not be wrong to say that it is extremely difficult to stop eating sugar overnight. Some people with strong willpower are able to achieve this feat. But it is always better to start slowly as a sudden break in sugar consumption can leave you feeling weak and irritated. However, there are always safe and healthy replacements for refined sugar that you can switch to initially.
Luke Coutinho suggests celebrating small wins in your no-sugar journey. Start small by replacing refined sugar with jaggery if you are not diabetic, he says. After a few days stop consuming jaggery as well and try to continue on the path for a few days. Eventually, you will have successfully broken your sugar addiction, the expert opines.
Try these tips and stop those cravings for sugar!
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Sugar Addiction And Co
The obvious sign of sugar addiction is usually behavioral. The compulsion to consume large amounts of high-sugar drinks, beverages, or food is a clear sign of sugar addiction. The individual in question may adopt the indulgence in excess sugar to deal with life problems and experiences. Such a person often repeatedly talks about cravings for either physical or emotional stability. The peculiarity of sugar addiction is that it often presents with co-occurring disorders.
Can You Be Addicted To Sugar
Is there such a thing as sugar addiction or do people just use the word loosely to explain cravings or tastes? If there is a real addiction to sugar, how do you get over it?
Andrew Weil, M.D. | March 25, 2011
Some evidence from animal studies suggests that sugar can be addictive. A Princeton University research team has shown that lab rats accustomed to sugar display the cravings and the relapses that signal addiction, as well as brain changes similar to those associated with addiction to narcotics and nicotine. For example, the investigators found that the brain chemical dopamine is released when hungry rats drink sugared water and that a surge of dopamine occurs in the brains of hungry rats that binge on sugar. Over time, these increased dopamine levels resulted in fewer of a certain type of dopamine receptor and more opioid receptors in the animals brains. The same studies showed that rats deprived of sugar exhibited anxiety characteristic of withdrawal.
While we cant say on the basis of these findings that humans can become addicted to sugar as they can to drugs, we know that individuals can experience very strong cravings for certain foods that they describe as addictions. Cravings affect 97 percent of all women and 68 percent of men. Women tend to crave sweets while men go for meat.
Andrew Weil, M.D.
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C Craving: Enhanced Responding For Sugar Following Abstinence
As described in Section 2, craving in laboratory animals can be defined as enhanced motivation to procure an abused substance . After self-administering drugs of abuse and then being forced to abstain, animals often persist in unrewarded operant responding , and increase their responding for cues previously associated with the drug that grows with time . Additionally, if the drug becomes available again, animals will take more than they did prior to abstinence . This increase in motivation to procure a substance of abuse may contribute to relapse. The power of craving is evidenced by results showing that animals will sometimes face adverse consequences to obtain a substance of abuse such as cocaine or alcohol . These signs in laboratory animals mimic those observed with humans in which the presentation of stimuli previously associated with a drug of abuse increases self-reports of craving and the likelihood of relapse .
After 14 days of abstinence from sugar, rats that previously had 12-h daily access significantly increased lever pressing for glucose to 123% of pre-abstinence responding, indicating increased motivation for sugar. The group with 0.5-h daily access did not show increased responding after abstinence. **p< 0.01. From .
Can I Get Addicted To Sugar
Recent studies show that processed foods like sugar trigger the brains reward system in ways that are similar to alcohol and other addictive substances. In other words, its entirely possible for someone to become addicted to sugar. Additionally, some researchers believe there is a genetic component to sugar addiction in families with a history of substance abuse.
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If Youve Got It Really Bad Here Is Supplemental Support
- 500 mg 1000mg of glutamine really helps some people. Break open the capsules and empty under your tongue, then swallow with water. This does not work for everyone.
- certain minerals like chromium help arrest sugar cravingsyou can often find them in blood sugar balance blends with other herbs or nutrients to help stop sugar cravings. Examples are gymnema, alpha lipoic acid, and even cinnamon. Body Ecology Ancient Minerals is awesome.
- Try this crave arrest to help balance brain chemicals that can cause cravings.
- Have a cup of green tea. It may sound preposterous, but we sometimes mistake hunger or craving cues for thirst, and the minerals in green tea give you a boost. Minerals in general also help stop sugar cravings. Drink lots of green juicesvery high in minerals!
- Have a protein snack using suggestions above. As I mentioned, when blood sugar is low, you actually need protein, not sugar.
Stick to dark chocolate it has health benefitsor truffles over hard candy, and bring treats that dont contain refined sugars to parties. Its ok to treat yourself every once in a while, and I often recommend sugar busting snacks in the afternoon, like coconut butter or coconut oil melted with almond butter and a bit of honey that can satisfy a craving. Remember that indulging in too much sugar every day will only make sugar cravings worse, so save the treats for parties and special occasions.
What Types Of Food Are Addictive
Our bodies are created with an inbuilt mechanism to desire the fat, salt and sugar that are vital to our survival. The body soon recognises and wants more of these foods that are high in fat, salt and sugar because of their mood-boosting reactions on the body. Over time we eat these foods in excess and become dependent on them for the satisfaction and happy feelings they produce. Processed foods like pizzas, ice creams, French fries, cakes, bacon, cheese, sodas, cookies, chocolates, ketchup, salad dressings, breads, and burgers are just some of these addictive foods. Any food that contains added sugars can become addictive.
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Major Signs Youre Addicted To Sugar
Here are the seven most common signs of sugar addiction:
If you experience any of these withdrawal symptoms, its a clear sign that youre addicted to sugar.
But dont worry
Even though these withdrawal symptoms are unpleasant, theyre only temporary.
Over time, your body adapts to receiving less sugar, so the intensity of your symptoms and cravings reduce.
On average, symptoms last anywhere from a few days to a couple of weeks.
The Sugar Addiction Cycle
The liver is the part of the body that normally breaks down sugar into fructose and glucose. Eating sugar stimulates your dopamine receptors to create a pleasurable feeling thats similar to that found while having sex, taking drugs, listening to music, or drinking alcohol. And as discussed earlier, while the glucose from sugar is immediately used up by the bodys cells and creates a satiated feeling, fructose does not.
So when a person eats foods containing fructose or sucrose, these sugary foods trigger cravings for more sugar, urging them to reach for just one more cookie or slice of cake, just so that their brain can have one more feeling of pleasure aka a dopamine spike.
The more the individual eats, the more their tolerance for sugary food increases. So quite like drug addicts they start needing more sugar to get the same happy feeling that they once got from a few cookies or one slice of cake or a small chocolate bar. The circle continues to grow and expand till one biscuit has turned into the whole packet, and one slice of pie has turned into the whole pie.
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Can You Get Addicted To Sugar
Discover the distinction between craving and addiction, and learn how you can manage your sugar intake. Sarah Sinaram, Head of Nutrition and Dietetic Services Department at Mount Alvernia Hospital, enlightens us.
ADDICTION VS CRAVING
At present, there is insufficient evidence to support the hypothesis that sugar may be physically addictive, according to Sarah.
However, it is also important to note that there is a clear distinction between the popular use of the word addiction as in I love cheese, Im so addicted to it!, which involves an element of exaggeration, and the clinical definition of addiction, which should not be used flippantly, she clarifed.
That said, sugar cravings are real and are indicative of a lack of nutrients. Sarah explains the causes for these cravings and provides tips on how to control them.
WHY WE CRAVE SUGAR
Cause #1Irregular or missed meals or under-eating can cause cravings. Irregular meals or insufficient energy intake deprive your brain and body of fuel. This sets you up to crave starchy or sugary foods for energy.
Solution: Have small meals at regular intervals throughout the day, say every four to five hours. Most people find this stabilises their energy and prevents impulse and binge eating. Eating a healthy snack before you run out of energy can help prevent sugar cravings.
Cause #3Your carbohydrate intake is mainly refined or processed, which will leave you feeling hungry soon after.
WATCH THAT SUGAR
SUGAR, SUGAR EVERYWHERE
Sugar Addiction Can Show Itself In A Subtle Way And Easily Vary For Each Individual
This is why you need to pay close attention and learn the most significant symptoms of sugar, refined flour and processed food addiction, giving you a better understanding of your energy levels and health.
So, lets talk about the most significant signs of sugar addiction and the steps to take to help curb it.
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