Excess consumption of added sugars can cause adverse health problems such as cavities, inflammation, and an increased risk of obesity and type 2 diabetes. Furthermore, added sugar has no nutritional value, and we can live without it, but how easy is it to stop sugar cravings instantly?
If you struggle to say no to sweet desserts after meals, rely on sugary drinks in the afternoon, and wake up at night craving sugar, you are not alone. The majority of adults consume more sugar than required every day. The major culprit is not sugar found naturally in foods but added sugars incorporated into foods and beverages during processing (some breakfast cereals, cake, pastries, soft drinks, fruit juices, energy drinks, and some dairy) or during consumption such as table sugar and syrups in tea or coffee.
This article examines what triggers sugar cravings and the side effects of eating too much sugar. It also shares a step-by-step plan for how to stop sugar cravings naturally, including foods that may help kick the sugar habit.
In This Article
What Triggers Sugar Cravings?
Why do we crave sugar? There are plenty of reasons why people consume excess sugar. Some crave it when under stress or are anxious or depressed to provide temporary relief to their sorrows. Other people may experience sugar cravings because of physical reasons such as skipping meals, poor diet choices, dehydration, and sleep deprivation.
Controlled Trial studies done on 811 adults during weight loss treatment revealed that eating too many refined carbohydrates and little fats and protein may increase sugar cravings within two hours after a meal. The results show that reducing carbohydrate intake was effective in reducing sugar cravings.
The exact cause of sugar cravings is individual and may be triggered by multiple factors. It may be determined by age, race, gender, and ethnicity. Research shows that women tend to crave sweet-tasting foods while men crave high-fat foods, particularly fast foods. Also, hormonal changes, particularly during the menstrual cycle, can cause an increase in sugar cravings for women. That’s why you may notice an increase in cravings for chocolate or sweets around your ovulation.
Often, cravings are your brain’s call for a reward, which releases some good-feeling chemicals in your system. But when you have cravings while hungry, it becomes hard to resist.
Most people have a sweet tooth due to the conditioning and habit of eating too much sugar growing up and struggle to control their cravings. From childhood, we are exposed to different foods, and somehow, our palate is drawn to sugary foods, and with time, we become so addicted that we can’t live without sugar.
According to the Cleveland Clinic, sugar addiction comes about because eating too much of it triggers the brain to release dopamine, a feel-good neurotransmitter (also released during pleasure activities such as sex). It also releases opioids which are natural pain relieving substances in the body which act as strong as artificial pain suppressant such as morphine.
So, with time, eating sugar becomes a pleasurable activity, and lack of it makes you feel terrible, and you find yourself unable to resist it. So you keep needing sugar to feel great again, and over time, it becomes an addiction that you are not aware of. If as adult we have too much added sugar in our diets, then it means even our kids are getting too much for their age.
Sadly, many of us don’t know how much added sugars are in our foods. So we become too addicted to flavored yoghurt, candy bars, carbonated drinks and sugary snacks and take too much of it without knowing. With time it becomes a habit that is so hard to kick off.
What are the Side Effects of Eating Too Much Sugar?
While satisfying your sweet tooth may seem harmless at the moment because it makes you feel happier and more energized, it could potentially lead to health issues in the future.
According to Harvard Health, eating too much sugar creates a vicious cycle of blood sugar spikes and lows, which worsens the craving. When you eat foods with added sugar, the body digests quickly, leading to a spike in blood sugar levels. The body quickly triggers the release of insulin to control it. Once your blood sugar levels deep again, you crave more sugar, and the roller-coaster continues.
Eventually, it leads to blood sugar deregulation and insulin resistance, which means your body can no longer control your blood sugar levels. As a result, you have a higher risk of becoming obese and developing type 2 diabetes.
According to a 2016 study published in the National Library of Medicine, eating too much sugar also increases the risk of elevated blood pressure, heart disease, non-alcoholic fatty liver disease, cognitive decline, and certain types of cancer.
The Centers for Disease Control and Prevention (CDC) recommends that added sugars be a maximum of 10% of your daily calorie consumption for adults and children over 2 years. Therefore, if your daily calorie intake is 2000 calories, that means an equivalent of 200 calories (12 teaspoons).
Furthermore, the recommendation states that children under two should not consume added sugar. This means kids should not eat foods with added sugars, such as pastries, cakes, ice cream, candies, flavored yogurt, or cakes.
How to Stop Sugar Cravings Naturally
Do you feel like you can’t control how much sugar you eat and are eating way more than you should? Reducing your sugar intake is the best thing you can do for your health. But there is no quick fix. Here is a step-by-step guide to stop sugar cravings naturally.
#1. Focus on a balanced diet
Instead of trying many diets to stop sugar cravings or starving yourself, focus on eating balanced meals with the recommended amounts of high-fiber food, protein, healthy fats, fruits, and vegetables. These foods help you feel full longer, help to stabilize your blood sugar levels and prevent you from craving sweets in between meals.
The best high-protein foods include Greek yogurt, eggs, chicken, and fish. Foods that contain healthy fats include avocado, almonds, and chia seeds.
Also, avoid eliminating an entire food group that does not harm your body. Plenty of diets push for eliminating carbs or dairy, but unless you have an allergy to a food group, you don’t have to eliminate it.
For example, unless you have gluten intolerance or lactose intolerance, don’t eliminate wheat products or dairy respectively because it may lead to deficiency in key minerals such as magnesium and calcium. Instead, eat them in moderation as part of a healthy, balanced diet.
#2. Don’t skip meals
I know this is contrary to the fad diet trend of eating one meal a day, but skipping meals by choice or due to being busy may be the cause of your uncontrollable sugar cravings.
When you skip a meal, your body tends to be so hungry that you’ll start craving sweet things or eating a bigger portion on the next meal. The reason is skipping meals causes a drastic drop in blood sugar levels and the cravings are the triggers your body is sending to try and restore the sugar balance.
According to a 2013 study published in the American Journal of Clinical Nutrition, eating a high-protein breakfast meal was effective in reducing cravings before lunch. Focus on eating nourishing food consistently to prevent too much hunger and help you make healthier food choices.
#3. Eat healthy snacks
Also, limit your intake of highly processed foods because they contain a lot of added sugar. Instead, eat healthy snacks such as plain yogurt with berries or banana slices with peanut butter. Eating healthy snacks when you have a craving may not satisfy your sweet tooth, but it will help calm it done
Fresh fruits are great alternatives to sugary treats when you have a craving. They contain natural sugars and fiber, which affect your blood sugar levels less than added sugars. Some of the best low-sugar fruits include berries, kiwi, watermelon, and pineapple.
Also Read: Are Nuts Good for Weight Loss? Top 5 Health Benefits Of Nuts
#4. Get moving
A 2018 study proved that chronic stress is a major cause of sugar cravings. Most people reach out to sugary snacks because they trigger the body to release feel-good hormones that make you feel good for a moment. So the cravings are really your brain needing a reward and not that you need to eat food.
In the long term, relying on foods to offer comfort contributes to stress-related weight gain. Instead of relying on comfort foods, wake up and walk or do a quick, high-intensity workout at home.
According to Mayo Clinic, exercise has proven benefits on mental health, such as reducing the symptoms of anxiety and depression. It lowers stress hormones such as cortisol and raises feel-good hormones such as endorphins and can reduce symptoms of anxiety and calm your cravings
You don’t need an hour-long workout in the gym. Go for a 20-minute walk or do some yoga or light stretching. If you can go for a walk, do a set of home workouts such as pushups, plants, squats, or burpees. Any body movement helps reduce the levels of stress hormones and distracts you from cravings. Furthermore, when you have a consistent workout routine, you tend to be more mindful about your eating habits.
Also Read: How Does Exercise Improve Mental Health? (9 Surprising Ways)
#5. Stay hydrated
Most people drink more sugar than they eat because of drinks such as coffee, fruit juices, and soda. Just a 12-ounce soda is way above the daily limit for sugar.
Sometimes, you may feel hungry, and your cravings go off the roof, but in reality, you’re just thirsty. To stop sugar cravings, ensure that you drink enough water.
Water helps manage blood sugar levels and keep cravings in check. So, before you reach for a sweet snack or sugary drink, drink a lot of water to reduce cravings. Add lemon water or infuse it with berries, cucumber, or grapes to make it tastier.
Reaching out for a healthy alternative distracts the brain, and you’ll find yourself taking your mind off the cravings. You can also do something different, like brushing your teeth every time you feel a craving or drinking water to teach your brain how to avoid the craving.
#6. Get enough sleep
Have you ever noticed that you get cranky and crave sugar more when you don’t sleep enough for a few days in a row? Research shows a relationship between sleep deprivation and increased sugar cravings. Lack of sleep leads to craving unhealthy foods, and sleep may trigger hunger hormones that make it hard to resist sugary foods.
When you don’t sleep enough, your hormones, which control how much you eat, are affected. The levels of ghrelin hormone, which signals your body that you’re hungry, increase, and that of Leptin, which signals your body that you’re full, lowers.
As a result, you may crave more sugar and find it difficult to choose healthy foods. To get enough rest, reduce sugar cravings, and make it easier to make healthy food choices, try getting 7 to 8 hours of sleep every day.
Also Read: 5 Pillars of Health and Wellness
#7. Adopt meal prepping
Having a healthy menu plan for the week and preparing meal-prep-friendly foods in advance is a good way to stop sugar cravings.
Plan days to go grocery shopping and stock your pantry with whole foods and healthy snacks. Avoid shopping when you’re too hungry because you’ll be tempted to choose sugary snacks. Then, choose a day or two to prepare food at home and store it in the fridge or freezer so it is ready to eat. If you can’t cook at home, choose a meal prep delivery service.
If you want to start meal prepping, consider reading this comprehensive guide to meal prep for weight loss.
#8. Keep a food journal
It’s easy to eat too much sugar innocently as you go about your day without realizing it. Record everything you eat and the timing to help you know when you fall off the bandwagon. Knowing where you are now makes it easier to manage and achieve your goals.
Once you know when you tend to overeat sugar, plan how to control it and replace it with healthy alternatives such as whole fruits, vegetables, and nuts.
#9. Go slow on an abrupt sugar detox
While going cold turkey or cutting off sugar may work for some people, most people struggle with withdrawal symptoms. The easier way is to cut your sugar intake slowly but replacing with a healthier alternative.
Whenever you crave sugar, reach for a healthy snack instead. Slowly, your body will adjust to the natural sugars, and you’ll be able to stop cravings. Some of the best healthy snacks include whole fruits such as bananas and watermelon and nuts such as cashews, almonds, and macadamias.
If you try to cut it off too suddenly, you may feel hungry and relapse after some time, then feel shame and guilt for going back to the old habits. Then, it becomes a cycle of stop-start again.
However, if you have no prior history of eating disorders and can go cold turkey, you could get off sugar immediately. Avoid eating all types of sugar and choose a healthier alternative, such as fruits and nuts, when you crave sugar. If you resist the cravings, they will gradually weaken, and you’ll kick the sugar habit for good.
If you feel that you have tried everything but it hasn’t worked and need help to manage your sugar cravings, reach out for a one-on-one consultation so that we can help you stop sugar cravings naturally without withdrawal symptoms. You can also consider visiting your doctor to determine if there is an underlying medical issue.
#10. Shop smart and Check food labels
Added sugar is present in many store-bought foods. Most snacks are made with high fructose corn syrup, which stimulates the brain and makes us feel great for a moment, but in return, it may cause sugar addiction. That’s why it’s important to read food labels on all processed foods to see if they contain added sugar.
When you eat outside, check the sugar content of salad dressing, ketchup, sauces, and drinks. If you cannot control your cravings, you can also avoid places that trigger them, such as walking near fast-food restaurants.
Other foods that contain added sugar include breakfast cereals, granola, flavored yogurt, candy bars, soda, store-bought fruit juices, energy drinks, flavored water, and baked foods such as cakes, bread, and cookies. Also, be keen on low-fat or fat-free foods because some have added sugars to make them taste better due to the missing fat.
Note that 4 grams of sugar is equivalent to a teaspoon of sugar. Knowing that your daily limit is 6 teaspoons (for women) or up to 10% of your daily calories will also help you keep count of how much sugar you’re eating to record on your food journal.
Shop for whole foods that are natural and have not been processed. For example, instead of buying fruit juices, buy whole fruits, and instead of buying floured yogurt, buy plain or Greek yogurt or make some at home. Stock healthy foods and snacks to help you make healthy choices when you have sugar cravings.
FAQs
- How can I stop my body craving sugar?
To stop your body from craving sugar, eat whole fruits instead of highly processed snacks, avoid artificial sweeteners, avoid triggers, manage stress through mindfulness, and drink adequate water to curb your cravings.
- What triggers sugar cravings?
Some of the factors that trigger sugar cravings include hormonal imbalance, lack of adequate sleep, stress and negative emotions, poor gut health, and low intake of protein and fiber.
- Which deficiency causes sugar cravings?
Sometimes, sugar cravings indicate a deficiency of B vitamins such as niacin, riboflavin, thiamin, and magnesium, which are key in energy production in the body. Zinc, iron and calcium deficiency may also increase sugar cravings.
- How do I control my sugar cravings and hunger?
To control your sugar cravings and reduce hunger, ensure that you eat a balanced diet that contains fiber-rich foods, protein, and healthy fats. Prepare your meals in advance and avoid skipping meals. Drink lots of water, get moving, and get plenty of sleep.
- How can I quit sugar without withdrawal?
You can minimize withdrawals such as headaches and irritability when you quit sugar by eating more protein-rich foods to keep you full longer and reduce your appetite and cravings. Also, get regular physical activity to help regulate your blood sugar levels and drink enough water to prevent dehydration.
Final Thoughts
Most of us have struggled with sugar cravings at some point in our lives. Our eating habits are the primary cause of cause sugar cravings, but also underlying factors such as hormones, age, gender, and ethnicity may trigger them.
Quitting sugar is tough. But it’s possible. Adopting healthy habits such as eating healthy foods, regular exercise, drinking more water, and getting enough sleep is a more sustainable way to stop sugar cravings. Be kind to yourself, and don’t give up. Take the necessary steps to kick the sugar habit for good, and keep reminding yourself why you have to cut out sugar from your diet.
If you need further help, book a one-on-one consultation with a registered dietitian.
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