Overcoming Sugar Cravings

Photo by Element5 Digital on Unsplash

We have heard over and over again how the consumption of sugar is a key contributor to obesity, cardiovascular disease, and a myriad of other health issues. While it is common knowledge that sugar is the worst ingredient to fill our bodies with, many people struggle in actually breaking free of their addiction to sugar, and yes, it can truly be an addiction.

In his book The Case Against Sugar, bestselling author Gary Taubes states that, “sugar does induce the same responses in the region of the brain known as the “reward center”—technically, the nucleus accumbens—as do nicotine, cocaine, heroin and alcohol.” Sugar trigger the release of serotonin, the “feel good” happiness chemical that our brain releases. The endorphins released after eating sugar can boost our mood and provide a temporary “high”, leaving us wanting more. In fact, one study showed that intense sweetness surpassed the neurological reward provided from the drug cocaine. Another study showed that sweets may cause the same withdrawal symptoms from drugs such as morphine, nicotine and alcohol. 

Given these scientific studies and the availability of sugar, is there any way to chase away sugar addiction for good? The answer is yes, and it doesn’t require you to admit yourself into rehab. Few days into quitting sugar might be tough, but it’ll soon become second nature. Here are some tips to help you curb your sweet tooth: 

1. Clear all sugary processed foods from your cupboard

You can bet that temptations are everywhere while you work on getting off sugar. Don’t test your willpower. Go cold turkey and remove ALL foods in your house that contain sugar and are processed at once.

2. Eat a meal of quality protein and healthy fats

Many sugar cravings can be triggered because your body are lacking the nutrients it really craves. Protein deficiency can contribute to sugar cravings as the body seeks for a quick energy source. Eat a well-rounded meal containing quality protein and healthy fats to ensure that your body has fuel to access and maintain a steady blood sugar level.

3. Balance the flavors of your meals

Ever craved for a piece of cake after eating a satisfying steak? Eating too much of one flavor profile can create cravings for the opposite flavor. For example, eating a meal of salty foods can trigger cravings for sweet foods. Balance your dish with a bit of sweetness from spices and explore a variety of other flavors.  

4. Eat regularly

Letting yourself get too hungry between meals can your blood sugar levels to drop. When your blood sugar levels are low, it triggers your brain to want to raise them immediately, and the quickest way it can level them back up is to consume sugar. Your sugar cravings will crawl back and your irritable hungry mood will set you up to choose junk food. Eat enough in each meal, and snack as needed throughout the day so that you feel satisfied and stable.

5. Prepare healthy snacks to carry around

As our previous point mentions, snacking regularly is recommended to keep cravings at bay. Find healthier snack options that are free from sugar, such as nuts, raw veggies & hummus, or apple and peanut butter. Prepare in portion-sized containers so that you can take with you everywhere you go. Preparing snacks beforehand will also prevent you from impulsively buying junk snacks that are available practically everywhere.

6. Substitute sugar for fresh fruits

When you are hit with a strong pang of sugar craving, choose fresh fruits instead. You’ll get fiber and key nutrients along with some sweetness. But be careful to stick to a few servings a day, because fruits still naturally contain sugar and eating too much has been linked to an increase in weight. Choose less sugary fruits such as watermelon, berries, melons and peaches.

7. Drink lots of water

It is said that dehydration can not only cause, but also intensify your sugar cravings. In addition to that, sometimes our bodies confuse thirst signals for hunger signals. We think we’re hungry when we’re actually thirsty. To avoid all these cravings and confusions, aim to drink at 8 to 10 cups a day (2 to 2.5 litres) a day. You’ll notice minimal cravings and better portion control at meals. Make sure not to drink more than a few sips in between your meals, because glugging severely can dilute our digestive juices and interfere with digestion.

8. Check your mineral levels

One study shows that cravings are particularly common in people deficient in the mineral magnesium. Magnesium is used in the regulation of glucose, insulin, and the neurotransmitter dopamine, so a deficiency can manifest in the form of sugar cravings. If you have really intense cravings, you can ask your doctor about your magnesium levels. Eat magnesium-rich foods such as avocados, nuts, legumes and tofu to control your cravings.

9. Distract yourself

Cravings usually last 10-20 minutes at max. It will pass. Distract yourself with something else, go for a walk or read a book. The more you do this, the easier it gets for your cravings to be dealt with.

10. Exercise

Serotonin, or the “happiness chemical” can be raised through exercising regularly. When you have high levels of serotonin in your system, you require less sugar to keep your good mood, making you less likely to have cravings for sweets.

11. Keep your stress level low

If you have too much stress, the temporary “high” you get from eating sugar is much more appealing and it becomes harder to steer away from. Manage excessive stress by doing regular exercise and meditation, and find ways to take a breather by making time for hobbies and relaxations.

12. Get a good night sleep every night

A study found that restricted sleep leads to increased food consumption and desires for sweet foods. This is affirmed by another study showing that our body’s internal clock or circadian rhythm is linked to our cravings for sweet, starchy and salty foods.

When you are tired, your body craves for a quick energy source, such as sugar, to counteract exhaustion. Get plenty of good night sleep to boost energy, reduce tension and prevent your body’s need for a quick sugar rush.