Sugar addiction is a difficult habit to kick. When sugar is consumed, the sweet receptors in your tongue is activated and signals are sent to the brain causing pleasure inducing dopamine to be released and activating the brain’s reward system. Eating too many food rich in sugar causes the dopamine level to stay high and makes you crave more sugar. The American Heart Association recommends limiting the amount of added sugar you consume to no more 100 calories per day for women and no more than 150 calories per day for men (or about 6 teaspoons per day for women and 9 teaspoons per day for men).
Eating a delicious,balanced diet is crucial for getting satisfaction and kicking out craving. Most times sugar craving is associated with hunger.
Eating simple carbohydrate gives you short-term energy boosts which lasts temporarily and leaves you craving for more after a short time. Simple carbohydrate is quickly turned into glucose when it gets into the bloodstream and makes your blood sugar level high. Choose complex carbohydrates they are rich in fiber and slow the absorption of sugar in the bloodstream. It also prevent sudden spike in blood sugar level.
Symptoms of Sugar Addiction
- Eating sugary foods even when you don’t want to.
- Having a secret sugar stash.
- You can’t eat sugar in moderation.
- Feeling tired all the time.
- You are overweight.
- Experiencing withdrawal symptoms when you don’t have your regular sugar fix.
Tips to Curb Sugar Addiction
Eat Regularly
Waiting too long to eat leads to sugar level dropping making you crave for sugary food and overeating at your next meal . Eat every 3-4 hours and go for food which have complex carbs like whole grains. Eating regularly can also improve your metabolism.
Avoid Artificial Sweetener
Artificial sweeteners are usually used as a substitute for sugar. When labels read sugar-free, it still has sweeteners which are many times sweeter than sugar. They may have lower calories but they can still trigger sugar craving.
Read Labels
Always read labels to know the composition of what you are about to eat. Check how many grams of sugar it has. Also find out the serving size per container because it may contain more than one serving and eating the entire content will triple your sugar consumption. Sugar goes by other names such as molasses, high fructose corn syrup, dextrose, glucose, lactose, malt syrup, sucrose, brown rice syrup. Always look out for sugar aliases, just because sugar is not written on a label doesn’t mean it is not hidden under another name.
Increase your Protein Intake
Protein balances blood sugar level and reduces the chances of low blood sugar as a result of binge eating. Add protein into each meal it helps control blood sugar. Eating a lot of good protein such as fish, chicken, lean red meat and nuts will help reduce sugar craving.
Eat Fresh and Dried Fruits
Fruits are filled with natural sugar which are healthier because it’s filled with vitamins, fiber and minerals. Have a piece of fruit when you crave sugar. it’s a good substitute for sugar craving and its much healthier.
Replace Sugary Drinks with Healthier option
If you have sugary drinks on a daily basis, begin to cut down slowly. Drink more water and green tea. when you crave milkshake go for fruit smoothie, it’s a sweet and healthier option.
Exercise
Working out helps reduce tension and boosts your energy this will decrease the need for a sugar high.
Include Healthy Fats in your Meal
Healthy fats help keep blood sugar stable.
