Many people attempting to get their health, weight gain, or digestive system under control struggle with sugar cravings or dare I say sugar addiction, also known as a sweet tooth. When you think of addiction, you might think about gambling, substances, and alcohol, but there are many other addictions as well. One of them is sugar, which can actually be something you struggle with and do not even realize it.
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Here are some things you might not know about sugar and the potential problems it can cause for you, including an increased risk of conditions such as heart disease, cancer, Type 2 diabetes, and obesity due to consuming too much sugar.
Migraines
When you eat a large amount of sugar your brain reacts to that sugar. This can cause a number of reactions, including energy bursts. When this happens, your regulators are dulled over time. This means that you are not feeling the full effects of the sugar and what it is doing to your system. It also means that more and more sugar is needed over time to get you the energy you need or the reaction you once had to the original amounts of sugar.
When you do not have the amounts of sugar your body has now become used to, you end up with a binge and possibly a migraine headache. If you already get headaches, you may notice a severe increase in these headaches and the headaches getting worse.
Hypertension
Hypertension is a severe danger with a sugar addiction. This danger refers to the increased amount of high blood pressure in the system. High blood pressure can lead to heart attacks, strokes, and circulation issues throughout the body. It can also cause your blood vessels to become smaller and narrower which affects your entire body and the blood flow through it. By reducing just a small amount of sugar, for example, omitting sugary drinks, you can avoid this danger and reduce the risks.
Fatty Liver
Many people can also develop fatty liver as a result of excess sugar consumption. NAFLD or nonalcoholic fatty liver disease can result from diets that are high in processed foods and sugar. (from sucrose and/or high fructose corn syrup HFCS) This can lead to serious liver damage, including cirrhosis if it gets worse. Having high levels of fat in your liver is also associated with an increased risk of serious health problems, such as diabetes, high blood pressure, and kidney disease.
These are the most common dangers. There are many other dangers to consider, especially for Americans who tend to eat too much added sugar.
If you feel that you or a family member has a sugar addiction, consider taking steps to remove or reduce sugar content in your daily diet and get your health back on track. Besides these potential health problems, there can also be some food addiction issues and misconceptions.
Brain versus Food
The first thing to know about sugar addiction is how the brain works on sugar. It truly becomes a battle of your brain versus sugary foods. Sugar can cause your brain to have a large release of dopamine and endorphins, as well as serotonin. These chemicals work with the regulators in your brain, and when large amounts are released, these regulators are dulled, leading to an increased appetite. This means that it takes more and more sugary foods to get the same feeling as the first time, leading to excessive food intake. So, whereas a small cupcake may have been enough for you, over time it will take two or more to get the same feeling.
False Energy
Sugar can give you a sense of having energy like you would get from an energy shot or natural energy. The truth is, it is false energy. Sugar gives your body a rush that allows it to get a small boost. When this boost is gone, you have what is known as a sugar crash. This crash can leave you feeling tired or it can leave you feeling tired along with having a migraine or lightheadedness. This crash is hard to get over and, in some cases, can leave you with no alternative but to end your day and get some rest.
What You Can Do About it
The Stages of Quitting Sugar
When you read magazines and health reports online, you are given the picture that quitting sugar is a simple one-step process. Just find or use an alternative and quitting can happen overnight. The truth with this is that there are actually stages of quitting sugar. You can not just drop it without side effects and backlash from your system. Here are the stages of quitting sugar, how to start them, and what to know about making each one work for you in your daily life.
Removing Known Sugars
The first step to quitting sugars is to remove all the known sugars in your diet. This means removing high sugar smoothies, soda drinks, and even diet soda drinks that contain sugars. You also want to remove sugars that are artificial. Both cause health risks and dangers. Remove processed foods that contain high sugar content as well. By just removing known sugars from your diet you can reduce the amount of risks and sugars that are causing you health issues. This may seem like the simplest and easiest step, but honestly, it can be the hardest step for some people and the hardest to make choices during.
Detoxing Process
The second step is the detoxing process. You need to do a cleanse that removes the buildup from your system. There is no precise amount of time the detox process can take. One day, three days, or up to a month may be necessary to remove the buildup in your system and reset your system. One of the ways to do this is a clean eating diet that gives you good food, solid nutrition, and essential vitamins. Once you go through this process you can move onto a healthy diet.
Tips For Getting Through Sugar Cravings
Sugar cravings are the hardest part of starting a healthy lifestyle. This is especially true if you are dealing with sugar addiction related to hidden sugar in foods or high levels of calories in your daily diet. In fact, sugar cravings can lead to you going off your diet plan and completely derailing your health goals. If you need to remove sugar from your diet and cut down on sugar cravings, here are some tips to help you stay satisfied and train your taste buds to be satisfied with a small portion until your next meal. Chewing gum can also be a helpful strategy to avoid giving in to a sugar craving completely, as it can reduce food cravings according to registered dietitian Dave Grotto.
Have an Alternative
One of the easiest ways to get over or through sugar cravings is to have an alternative. You want something to grab instead of the bad choice so that you can still get the sweet taste without the side effects. Some options are fruits, dried fruits, natural sweeteners like stevia, and things like Greek yogurt and other healthy foods, such as sweet potatoes and frozen grapes, instead of ice cream or other unhealthy snacks. All of these options can be a suitable alternative for your normal sugar cravings, including drinking a glass of water to help curb cravings. Remember, there are healthy choices like pure organic honey and cinnamon that can provide the flavour you need, along with essential nutrients like calcium, to help you to tame your sweet treat cravings.
Smell Instead of Tasting
Sometimes your brain needs to be near the sugar and that is enough. This plays into the idea of smelling the sugar instead of tasting the sugar. You can get sweet-scented items, like jasmine, lavender, or orange essential oils. This can sometimes trigger something in your brain that stops the craving and lets you move on to a better choice.
Have Something Sour
Sometimes we need to retrain our tastebuds by introducing new flavours like sour or bitter to our diet instead of the regular bombardment of sweets. Research has found that consuming bitter foods shuts down the receptors in our brains that drive us to desire and consume sugar. Bitter foods and plants can also help slow the absorption of sugar into our bodies as well as regulate blood sugar levels. Try sour drinks like lemon juice or squeeze lemon on foods. You can also use the peel of citrus fruits to introduce bitter flavours into your diet. Perhaps the easiest way to introduce something bitter into your diet is by using herbal tinctures.
These herbal tinctures usually combine bitter agents like artichoke leaf, dandelion root, licorice root, burdock root, gentian root, and wormwood in their herbal tincture formula.
Consume More Carnosine
Carnosine has many great health benefits It can be used to prevent aging and for preventing or treating complications of diabetes such as nerve damage, eye disorders (cataracts), and kidney problems. During the breakdown of carbohydrates in the body advanced glycation products are formed. These substances can compromise your metabolism and make you crave sugar. Carnosine may reduce or eliminate the glycation products resulting in less or no sugar cravings.
The top food sources of carnosine are meats, such as turkey, chicken, beef, or pork. You can also elevate levels of carnosine in the body without consuming animal products using the carnosine phototherapy patch.
What should I eat if I crave sugar?
If you find yourself craving sugar, there are several healthier options you can try to satisfy your sweet tooth. Here are a few ideas:
- Fruit: Reach for naturally sweet fruits like berries, grapes, or bananas. They contain natural sugars along with fiber and other nutrients.
- Dark chocolate: Opt for dark chocolate with a high cocoa content (70% or higher). It has less sugar than milk chocolate and contains antioxidants.
- Yogurt: Choose plain yogurt and add some fresh fruit or a drizzle of honey for sweetness.
- Nuts and seeds: Snack on almonds, walnuts, or pumpkin seeds. They provide healthy fats and protein to keep you satisfied.
- Sweet spices: Sprinkle cinnamon or nutmeg on foods like oatmeal or roasted vegetables to add a hint of sweetness without added sugar.
Remember, it's also important to address the underlying reasons for your sugar cravings, such as stress or lack of sleep. Ensuring a balanced diet and taking care of your overall well-being can help reduce cravings in the long run.
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Conclusion
By incorporating these tips and combining them into a plan, you can ensure that you are covered through any sugar cravings you have. You will also move towards healthier choices to replace sugars and help your body reach the goals you have set.
FAQS Related To Sugar Cravings
Sugar cravings can be caused by a variety of factors, including physiological and psychological reasons. Physiologically, sugar cravings can be triggered by blood sugar spikes, fluctuations in blood sugar levels, or imbalances in certain hormones such as insulin and leptin. When blood sugar levels drop, the body may crave sugary foods to provide a quick energy boost. Additionally, consuming sugar releases dopamine in the brain, which creates feelings of pleasure and reward, leading to a desire for more sugar.
Psychologically, sugar cravings can be influenced by emotional factors such as stress, boredom, or even habit. Many people turn to sugary foods as a form of comfort or as a way to cope with negative emotions. Sugar can also act as a distraction or source of pleasure in times of boredom.
Environmental factors can also contribute to sugar cravings. The availability and accessibility of sugary foods can make it harder to resist cravings. Social situations and cultural norms that involve the consumption of sugary treats can also influence cravings.
It's important to note that occasional sugar cravings are normal, but excessive consumption of sugary foods can have negative impacts on health. It's always a good idea to practice moderation and opt for healthier alternatives when possible. A nutritionist or a registered dietitian can also provide you with effective coping strategies.
Breaking a sugar addiction or habit can vary from person to person, as it depends on factors such as the severity of the addiction, individual willpower, and lifestyle changes. Generally speaking, it can take anywhere from a few weeks to several months to break a sugar addiction. The first few days or weeks may be the most challenging, as your body and mind adjust to the absence of sugar. During this time, you may experience cravings and withdrawal symptoms. However, with time and consistent effort, these cravings should diminish.
To break a sugar addiction or habit, it can be helpful to gradually reduce your sugar intake rather than trying to eliminate it completely overnight. Replace sugary foods with healthier alternatives, such as dark chocolate, fruits or natural sweeteners like honey or maple syrup. Additionally, incorporating regular exercise into your routine and maintaining a balanced diet can also support your efforts in breaking a sugar addiction.
It's important to remember that everyone's journey is unique and progress may not always be linear. If you find yourself struggling or need additional support, don't hesitate to reach out to healthcare professionals or support groups specialized in addiction or nutrition.
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