Tackling your sugar addiction may seem like an insurmountable task, especially since one sugary snack tends to lead to another and then maybe even another. You are not alone when it comes to overindulging in sweets. When you consume simple carbohydrates you rapidly sate hunger with the added bonus of a quick energy boost. Unfortunately, your body metabolizes simple carbohydrates just as fast, leaving you hungry soon after.
Plus, your brain is hardwired to like sugar, so much so that humans crave sweetness before any other taste after they are born. Another way your brain adds to your sugar cravings is it releases endorphins when you consume sweets. Endorphins make you feel happy and provide a natural high as they are organically occurring opioids.
Of course, having a cookie from time to time is not that big of a deal in the grand scheme of your diet. However, most people with a sugar addiction cannot stop at one sugary treat and will rapidly overindulge. In fact, you do not even need to have a sweet tooth to accidentally break the sugar bank. Americans consume roughly 22 teaspoons of sugar per day, when realistically it should be about six teaspoons (24g) for women and nine (36g) for men.
So how does this happen even in the sugar conscious who do not indulge in sodas and candy? Sugar is added to so many of our foods that the amount adds up quickly. For example, you might think grabbing a yogurt is a smart choice for breakfast, particularly Greek yogurt since it has the added benefit of protein. Unfortunately, any of the flavored varieties are going to come with roughly 20g of sugar. That is nearly the entire recommended daily allowance of sugar for women and over half for men.
Top 4 Tips to Tame Your Sugar Craving
- Do not ignore it. Trying to quit sugar cold turkey may not last long if you have a strong affinity for sweets. You will do well for awhile but eventually your cravings will get the best of you. Soon your small indulgent bite of ice cream can turn into an entire gallon tub sugar extravaganza. A life of restriction and denial makes for a dull palate, which can lead to overindulging. Allow yourself a small fun sized candy or cookie from time to time.
- Mix it up. If you fear that one cookie will open the sweets floodgate, try satisfying your hunger with a mix of a little sweet and something healthy. Fruit dipped in chocolate or nuts mixed with a few chocolate chips are two good ways to satisfy your need for sugar as well as getting in some quality nutrients at the same time. Eventually the fruit will taste more satisfying and you may leave the chocolate out entirely. This helps you feel fuller for longer and eat more nutrient dense foods while satiating that craving.
- Do not wait until you are ravenous. If you are waiting until you are actively hungry to prepare your meals, you will be much more likely to gravitate toward an instant gratification simple carbohydrate. If you eat at regular intervals your food choices will be much less motivated by hunger pangs. Try to eat more protein and fiber (crowd out the not so good with the good) to keep you fuller for longer, as they take much more time to digest than simple carbohydrates.
- Do not keep it in your home. This may seem obvious, but if your pantry is overflowing with sugary snacks it will be that much harder to convince yourself not to eat them. Stop buying sodas and obvious sugar sources (i.e. candy, frosted cereals, etc) and start checking labels to make sure your healthier snack options are not secretly carrying a hefty amount of sugar. Also, consider buying fruits instead for when the cravings strike.
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