When you're ready to kick your sugar habit, start with these tried-and-true methods.
The conventional notion is to move more and eat less. If only it were that easy! The truth is that the food business has taken control of our taste buds, as well as our brain chemistry and hormones. We blame ourselves for overindulging in sugar. However, even individuals aware of how the hormones and neurotransmitters that drive sugar cravings function have difficulty harnessing the means to combat them when billions of dollars are poured into fueling this biological disease. Although the notion of eliminating sugar may sound frightening, it is perfectly possible to learn to cut back and loosen sugar's grip on your every move. Here are some tried-and-true methods for permanently breaking your sugar addiction.
First and foremost, how much sugar is acceptable each day?
"Women should consume six teaspoons of sugar per day, while males should consume nine teaspoons. According to Nicole Avena, PhD, a research neuroscientist, food addiction specialist, and author of What to Feed Your Baby and Toddler, "children should consume less than six teaspoons each day." Men should consume no more than 36 grams of added sugar per day, while women and children should consume no more than 25 grams per day (those under the age of two should not consume any added sugar). "It's critical to remember that sugar has no nutritional value," Avena says. "It's just empty calories," the author says, "with no vitamins, minerals, protein, or fibre."
So, what does the ordinary American get? "The American Heart Association estimates that American people consume 77 grams of sugar each day, or 60 pounds per year," says Mark Drucker, MD, a preventative medicine specialist who specializes in healthy ageing and natural hormone therapy. "Children are consuming more: 81 grams per day, or 65 pounds per year, which, while not a significant increase, is significantly worse due to their smaller stature."
Sugar substitutes aren't a get-out-of-jail-free pass.
While sugar alternatives are generally helpful and safe, they can disrupt your metabolism and increase hunger. "Substitutes can help those who are on a diet, have diabetes (since some artificial sweeteners don't cause a large increase in blood sugar), and are worried about cavities and tooth decay caused by sugar," says Avena. "Sugar substitutes can be a good substitute for white sugar in a variety of scenarios." Excessive consumption of sugar substitutes, on the other hand, might cause the body's natural response to sugar to be confused, resulting in blood sugar being retained in tissues. This can result in hypoglycemia and lead to an increase in overall food consumption."
Avena emphasizes the need to use artificial sweeteners in moderation and get most of your calories from natural foods, much like conventional white sugar.
Increase your sleep time.
Sleep deprivation can alter sugar cravings, which many people are unaware of. Sugar Shock co-author Samantha Cassetty, MS, RD, notes, "Studies have shown that inadequate sleep leads to more strong sugar cravings." "In addition to making nutritional modifications, it's critical to examine your sleeping patterns." Aim for seven to nine hours of sleep per night to help alleviate cravings."
Understand the distinction between desire and hunger.
We often have a yearning when we think we're hungry. What's the difference between the two? Ask yourself this question the next time you want to grab that chocolate cake: if all I had to eat right now was an apple, would I eat it? If you answered "no," you're most likely experiencing a yearning rather than being hungry. When you're hungry, you're willing to eat everything you want. It isn't when you have a passion for something. If you say "no" to that question again, wait 20 minutes before acting. If the craving doesn't go away after a few minutes, allow yourself to enjoy it thoughtfully.
"You can also try to replace that urge with a healthy counterpart," says Kien Vuu, MD, a performance and longevity specialist and author of Thrive State. Whenever I have a craving, I go for a stroll or drink some sparkling water. I've discovered that if I don't act on my first passion and wait a while, my craving will typically go away on its own."
When flavoured water doesn't cut it, Cassetty recommends substituting Lily's Sweets for your typical dessert. "They're sugar-free, naturally sweetened chocolate candies," says the narrator. This dessert does not add to your daily sugar consumption." As previously noted, even botanically sweetened delicacies, such as those sweetened with stevia, should be consumed in moderation.
Protein can be added to a carb-heavy breakfast.
"A study of MRI scans of patients who ate a high-protein breakfast indicated lower activity in the brain regions linked to cravings," Cassetty explains. Try including some protein in your breakfast to see if you can reduce your sugar intake later in the day. "Serve your hot or cold cereal with Greek yoghurt or a couple of eggs on the side to boost your protein intake." To increase your protein intake, add smoked salmon to your bagel or toast."
Make a framework.
Instead of removing sugar from your diet, reframe it as adding more of the good stuff. Fill your plate with protein, healthy fats, and high-fibre carbohydrates like non-starchy veggies regularly. "By doing so, you'll stay full and avoid reaching for quick-acting carbohydrates like sugar," explains Rachel Paul, PhD, RD, founder of CollegeNutritionist.com.
Try to keep your portions in check.
Because sugar addiction is biological rather than emotional, it may not work for everyone. Many people cannot live by "three-bite guidelines," but there is no damage in attempting to do so. "Buying higher sugar goods in single-serving sizes to help with portion control at the time is a great way to accomplish this," Paul explains. You cannot eat more than four Oreos if you do not have four Oreos at home.
Sugar should be avoided in foods that aren't sweet.
Cut out ketchup and salsa from your diet if you can't give up ice cream and chocolate. "Sugar comes in a lot of condiments and sauces, so don't think it doesn't have sugar just because it's not a dessert or a sweet dish," says Ilene Ruhoy, MD, PhD, a pediatric and adult neurology specialist who also serves on Jetson's gut council. "Sugar can be found in various sauces, including ketchup, mustards, salsas, marinaras, and other condiments. Some dishes, such as sushi rice and polenta, include it."
Seventy-four percent of packaged goods contain sugar, according to Dr Drucker! "The most commonly added ingredient to packaged goods is sugar; a breakfast bar packed with real fruit and whole grains could have 15 grams or more of added sugar—sugar is hidden everywhere in our food supply." Sugar is unconsciously conditioned in adults, children, toddlers, and even babies." Making it a habit to read ingredient labels will make you realize how much sugar is hidden in even the most unlikely items.
Drink much water.
There's a reason why Dr Vuu finds that water helps satisfy some of his cravings for sugary foods—thirst is sometimes confused with hunger. "Drinking more water is an easy method to manage a sugar addiction," Cassetty explains. "It's a great substitute for other drinks, and it promotes feelings of fullness, which may help reduce unintended sugary snacking." People who increased their daily water intake reduced their daily sugar intake in one study."
In the same vein, sweetened
beverages such as soda, lemonade, and sports drinks are the leading source of
added sugar in our diets. "Trading your sugary drink for an unsweetened
one is one of the best things you can do," Cassetty advises. "If
you're having troubles, try cutting back on how much you drink, such as
drinking a Coke every other day instead of every day." Then gradually
reduce your drinking until you've broken the habit."