Sugar works the addiction pathways in the brain in the same way as many illegal drugs. And, like other drugs, it can destroy your health and lead to all sorts of ailments including heart disease, diabetes, high blood pressure, high cholesterol, weight gain, and premature aging. Sugar is basically a socially acceptable, legal, recreational drug, with deadly consequences… and like with any drug addiction, you have to have a flexible but structured plan to beat it. Read some tips to kick the habit after the jump!
Here are some tips to help you cope with sugar cravings:
• Eat regularly. Eat three meals and two snacks or five small meals a day. For many people, if they don’t 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 you’ll have cravings all day. Eating a good breakfast is essential to prevent sugar cravings
• Try 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.
• Take a good quality multivitamin and mineral supplement, omega 3 fatty acids and vitamin D3. Nutrient deficiencies can make cravings worse and the fewer nutrient deficiencies, the fewer cravings. Certain nutrients seem to improve blood sugar control including chromium, vitamin B3 and magnesium
• Move your body. Exercise, dance or do some yoga. Whatever movement you enjoy will help reduce tension, boost your energy and decrease your need for a sugar lift.
• Get enough sleep. When we are tired we often use sugar for energy to counteract the exhaustion.
• Do a detox. My experience has been that when people do a detox, not only does it reset their appetites but it often decreases their sugar cravings. After the initial sugar cravings, which can be overwhelming, our bodies adjust and we won’t even want the sugar anymore and the desire will disappear.
• Be open to explore the emotional issues around your sugar addiction. Many times our craving for sugar is more for an emotional need that isn’t being met.
• Keep sugary snacks out of your house and office. It’s difficult to snack on things that aren’t there!
• Don’t substitute artificial sweeteners for sugar. This will do little to alter your desire for sweets. If you do need a sweetener, try tevia, it’s the healthiest.
• Learn to read labels. Although I would encourage you to eat as few foods as possible that have labels, educate yourself about what you’re putting into your body. The longer the list of ingredients, the more likely sugar is going to be included on that list. So check the grams of sugar, and choose products with the least sugar per serving.
• Become familiar with sugar terminology. Recognize that all of these are sweeteners: corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, molasses, turbinado sugar and brown sugar.
• Sugar in disguise. Remember that most of the “complex” carbohydrates we consume like bread, bagels and pasta aren’t really complex at all. They are usually highly refined and act just like sugars in the body and are to be avoided.
And here’s how to handle an acute sugar craving:
• Take L-Glutamine, 1000-2000mg every couple of hours as necessary. It often relieves sugar cravings as the brain uses it for fuel.
• Take a “breathing break.” Find a quiet spot, get comfortable and sit for a few minutes and focus on your breath. After a few minutes of this, the craving will pass.
• Distract yourself. Go for a walk, if possible, in nature. Cravings usually last for 10-20 minutes maximum. If you can distract yourself with something else, it often passes. The more you do this, the easier it gets and the cravings get easier to deal with.
• Drink lots of water. Sometimes drinking water or seltzer water can help with the sugar cravings. Also sometimes what we perceive as a food craving is really thirst.
• Have a piece of fruit. If you give in to your cravings, have a piece of fruit, it should satisfy a sweet craving and is much healthier.
If you follow these guidelines, perhaps you’ll be able to have an occasional ‘treat’. Just remember to be realistic with yourself and remember that a slip is not a failure. Don’t get down on yourself if you slip, just dust yourself off and get back in the saddle!
