Sweet Liberation
Sugar addiction is a real issue in our society. On average, Australians consume approximately half a kilogram of sugar per week – that’s around 18 teaspoons of sugar a day. You may not even know you are dedicated because the foods you are drawn to may contain hidden sugars. Here, we delve into the most effective ways to regain control over sugar, such as nutritional support, stress management, sleep, protein and herbs.
In a world filled with sugary temptations, the struggle against sugar addiction is more common than we might think. It’s not just about having a sweet tooth; there’s a deeper connection between our brains and the irresistible allure of sugar. This article takes a closer look at the science behind sugar addiction, how our bodies and minds react to sugar and why saying no to sweets isn’t always easy. We delve into the most effective ways to regain control over your sugar addiction to help find a healthier balance in your relationship with sweets.
Added Sugars vs Natural Sugars
Sugar is a source of energy for the body, as are carbohydrates, which are broken down into sugars during digestion and are an essential part of a balanced diet. However, it’s important to distinguish between naturally occurring sugars found in wholesome, nutrient-rich foods such as fruits, vegetables, dairy and whole grains, and added or refined sugars found in many processed and packaged foods.
Natural sugars in whole foods come with essential nutrients, such as fibre, vitamins and minerals, which contribute to overall health. On the other hand, added or refined sugars, commonly found in high amounts in sugary beverages, confectionery and processed foods, provide empty calories without the accompanying nutritional benefits.
Consuming excessive amounts of added sugars in the diet has been linked to various health conditions, including obesity, type 2 diabetes, cardiovascular disease, cognitive impairments, mental health issues and even certain types of cancer. It’s advisable to limit processed foods that contain added sugars and focus on obtaining natural sugars from whole, unprocessed foods as part of a well-balanced diet to support good health and provide the body with the energy it needs along with all the nutrients that come with it.
Sources of Added Sugars
Over the past 50 years, global sugar intake has tripled, largely attributable to the use of hidden sugars in processed foods, which has created an environment in which our foods are essentially addictive.
On average, Australians consume approximately half a kilogram of sugar per week – that’s around 18 teaspoons of sugar a day. A signifiant portion of this sugar comes from sugary beverages (soft drinks, cordial, flavoured milk), sugary breakfast cereals, baked goods (pastries, cookies, cakes, muesli bars), ice cream and frozen desserts, jams and spreads and confectionery. It also turns up in foods you might not expect, like salad dressings, tomato sauce, mayonnaise, peanut butter, savoury biscuits, bread, canned foods (baked beans, fruit, soup), flavoured yoghurts and fruit juices.
When you look at the number of teaspoons of sugar in commonly consumed foods, it’s not surprising that people are consuming way too much sugar in their diets. For example, a can of soft drink contains around 10 teaspoons of sugar, a 45g chocolate bar contains around six teaspoons of sugar, a 170g tub of sweetened yoghurt has around five teaspoons of sugar, one cup of granola has around six teaspoons of sugar, a can of baked beans has around five teaspoons and a cupcake with frosting averages around nine teaspoons of sugar.
Added sugar is not always listed as sugar on ingredient panels, it goes by numerous aliases. There are more than 60 different names for sugar that food companies use, including sucrose, glucose, dextrose, sorbitol, mannitol, corn syrup, high-fructose corn syrup, malt, malt extract, muscovado, rapadura, maltose, rice extract, molasses, brown rice syrup, coconut sugars, treacle, agave nectar, honey, maple syrup and golden syrup. If any of these sugars are listed in the top three ingredients on an ingredient panel, then you can guess that it will be high in added sugars. Nutrition information panels display the total sugars, which includes added sugars and naturally occurring sugars from fruits, dairy and vegetables.
Understanding Sugar Addiction
It is important to approach sugar addiction in a holistic way, addressing both the physical and psychological aspects of your addiction. By understanding how sugar affects the brain and body, you can put in place effective strategies to overcome your sugar dependency while improving your diet and overall health and wellbeing.
Sugar and Reward Systems
Consuming sugar triggers the release of dopamine, a neurotransmitter associated with pleasure and reward, in the brain. This creates a sense of satisfaction and reinforces the desire to repeat the behaviour and eat more sweet foods. Both human and animal studies have shown that the neural pathways activated by sugar consumption are comparable to those involved in drug addiction. The consumption of sugar-rich foods or drinks primes the release of euphoric endorphins and dopamine, in a similar manner to some drugs of abuse.
Over time the regular consumption of sugar can lead to a reduced sensitivity to its effects, resulting in you needing larger amounts of sugar to achieve the same level of pleasure and satisfaction. This tolerance can contribute to overconsumption and addiction-like behaviours.
Sugar and Mood
We often reach for comforting sugary foods after a difficult or stressful day; however, consuming sugar to manage your emotions can make your feelings of sadness and fatigue worse, and it increases your desire for more sweets.
When we emotionally eat sugary foods, hormones are released that reduce the feelings of stress, however this also increases the desire to eat more sugary comfort foods, thus perpetuating emotional eating habits. This stress-relieving effect is due to the rewarding properties of sugar.
Overconsuming sugar can lead to imbalances in particular brain chemicals, which can lead to depression and other mental health disorders. Studies have found a link between diets high in sugar and depression.
One study found that men who consumed high amounts of sugar (67g or around 16½ teaspoons or more a day) were 23 per cent more likely to be diagnosed with depression within five years.
Insulin and Blook-sugar Levels
When we consume sugary foods, the body releases insulin to help regulate blood sugar levels. The rapid spikes and subsequent crashes in blood sugar levels can lead to drops in energy, mood and concentration and increased cravings for more sugar to maintain energy levels, which creates a cycle of dependence. Maintaining balanced blood sugar levels is important for preventing sugar cravings but also vital for good health, weight management and prevention of disease. Persistently high blood sugar levels can lead to insulin resistance, a condition where cells become less responsive to insulin. Over time, this can progress to type 2 diabetes. High blood sugar levels are also associated with an increased risk of cardiovascular disease.
Leptin Resistance
Leptin is a hormone that regulates hunger and signals to the brain when we’re full. Excessive sugar consumption can lead to leptin resistance, disrupting the body’s ability to recognise when it’s satisfied, which can lead to overeating.
Gut-brain Connection
Your gut microbiome may be contributing to your sugar addiction. The composition of your gut microbiome can influence various aspects of your brain function, including mood, behaviour, cravings and food choices, which may be playing a role in your addiction to sugar. The gut microbiota can produce metabolites that may affect taste receptors and brain regions associated with reward and pleasure, potentially influencing food choices. Also, a large percentage of serotonin, your “feel-good” hormones, are produced in the gut.
The composition and diversity of our gut microbiome can vary among individuals and can be influenced by factors such as diet, antibiotics and lifestyle. A high-sugar diet can disrupt gut microbiome balance, creating an environment where pathogenic microbiota can fl ourish, increasing inflammation and intestinal permeability.
The gut microbiome can aff ect the production and release of hormones that play a role in appetite and food regulation. For example, certain gut bacteria can influence the secretion of hormones such as ghrelin and leptin, which are involved in hunger and satiety.
12 Effective ways to overcome sugar addiction
Identify your triggers
Next time you find yourself craving something sweet or reaching for the chocolate bowl at work, take a moment to reflect on what’s driving your sweet cravings. Are your blood-sugar levels low because you skipped breakfast or lunch, are you feeling stressed, are you tired and need a pep-me-up because you had a late night or poor sleep, are you bored, or is it just a habit of reaching for something sweet after a meal? By consciously acknowledging your triggers, you gain a powerful tool to empower you to better handle your sugar cravings when they arise.
Practise mindful eating
Mindful eating is a practice that allows you to slow down while you eat and savour each bite. It cultivates a deeper connection with your food and body and helps develop a healthier, more harmonious connection with nourishing your body. Mindful eating is about being fully present during meals, sitting down to eat when you feel calm and relaxed, and engaging all your senses in the experience of eating. Mindful eating helps you listen to your body’s hunger and fullness cues. When you pay attention to these signals, you are less likely to overeat or eat in response to emotional triggers. Don’t multitask during meals and avoid watching TV, scrolling through social media or working on your laptop. Try taking five slow deep breaths when you sit down to eat, this is a lovely way to calm your nervous system and become more grounded and present before enjoying your meal.
Include protein with meals.
One of the most effective ways to prevent sugar cravings and help beat a sugar addiction is to include protein with meals and snacks. This will contribute to better blood-sugar control, and feeling full and satisfied after eating, reducing the likelihood of overeating and snacking on unhealthy sugary foods.
Enjoy a variety of good-quality protein sources in your diet, such as lean grass-fed meats, organic poultry and eggs, wild fi sh like salmon, organic dairy (yoghurt, cheese), organic soy products (tofu, tempeh), legumes (including hummus, green beans, lentils), raw nuts and seeds (including quinoa, nut butters and tahini), and clean plant-based or whey protein powders.
Eat fibre-rich whole foods.
Including fi bre-rich whole foods in the diet is another great way to help beat sugar cravings by stabilising blood-sugar levels.
Fibre, especially soluble fibre found in foods like legumes, oats, fruit and vegetables, slows down the digestion and absorption of carbohydrates and prevents sudden increases in blood glucose levels, which helps to maintain more stable blood sugar levels. High-fibre foods are often more filling and contribute to a sense of satiety. When you feel full, you’re less likely to experience cravings for sugary snacks or overeat.
Enjoy a variety of wholesome fibre-rich foods such as wholegrain cereals (oats, brown rice), grainy breads, wholegrain pasta, legumes, fruits and vegetables (particularly root vegetables), nuts and seeds (particularly flaxseeds, chia seeds, quinoa).
Mineral deficiencies
Certain mineral deficiencies such as iron, chromium, magnesium and zinc can contribute to sugar cravings. Inadequate levels of chromium and magnesium can lead to imbalances in insulin and blood sugar levels, which can increase cravings for sugar. Low zinc levels are linked to changes in taste, which may result in a reduced sensitivity to sweetness leading to an increased desire for sweeter foods. One of the main symptoms of iron deficiency is feeling fatigued. When we lack energy, we often crave sugary carbohydrate-rich foods in an attempt to boost energy levels. Supplementing with these minerals and including foods rich in these nutrients is recommended if you are deficient.
Chromium-rich foods include broccoli, whole grains (whole wheat, barley, oats), nuts, green beans, mushrooms and soybeans. You will fi nd high levels of zinc in legumes, nuts, seeds, dairy and oysters. Good sources of iron include red meat, fish, chicken, legumes and green leafy vegetables. Foods abundant in magnesium are green leafy vegetables, nuts and seeds, whole grains (brown rice, oats), legumes and dark chocolate.
Include probiotics and prebiotics.
Improving your gut microbiome balance through a healthy diet containing probiotics and prebiotics can be beneficial for helping you beat your dependency on sugar. Eating probiotic-rich fermented foods regularly such as yoghurt, kefir, miso, kombucha and fermented vegetables like sauerkraut and kimchi will help boost beneficial bacteria in your gut and promote a healthy balanced microbiome. Taking a good-quality broadspectrum probiotic supplement is also recommended. To ensure these good bacteria thrive in the gut, you need to feed them “prebiotic” foods such as green bananas, apples, chicory root, whole oats, kiwi fruit, dandelion greens, garlic, onions, flaxseeds, legumes and Jerusalem artichokes.
Limit sugary, processed foods.
To reduce sugar cravings and your dependency on sugar, it is important to limit sugary processed foods in the diet. Find healthy alternatives to your sugary treats including nutritious homemade baked goods, muesli bars, cookies and protein balls naturally sweetened with a little raw honey, pure maple syrup, fresh and dried fruits, cinnamon, monk fruit or stevia. Opt for sugar-free dark chocolate over sugary milk varieties. Dark-chocolate-dipped almonds or strawberries, or dates filled with almond butter or a Brazil nut drizzled in dark chocolate make for a healthier chocolate treat. A clean sugar-free chocolate protein powder mixed with almond milk or in a smoothie can also make a quick healthy snack when chocolate cravings hit.
Instead of soft drinks, cordials and fruit drinks, try kombucha, sparkling mineral water with a dash of 100 per cent natural fruit juice, veggie juices or sugar-free iced teas sweetened with a little natural fruit juice. Water should always be your f rst drink of choice.
Enjoy a nourishing bowl of porridge, Bircher muesli or granola with Greek yoghurt, fresh fruits, nuts and seeds instead of sugary processed breakfast cereals.
Clear out your cupboards of sugary junk foods and stock your kitchen with wholesome fresh foods and healthy snacks that are ready to grab when cravings hit.
Prevent withdrawal symptoms
Going cold turkey from sugar may not be the best idea for those who consume a large amount of sugar in their diet. Withdrawal symptoms from sugar can resemble those of certain other addictive substances. Cutting back on your sugar intake can result in withdrawal symptoms including irritability, fatigue, mood swings and cravings, and it can worsen anxiety. Slowly reducing your sugar intake over a few weeks is recommended to help prevent any unwanted withdrawal symptoms. Make sure you replace your sugary treats with delicious healthy alternatives, that way you are more likely to stick to your healthier way of eating.
Avoid artificial sweeteners
Avoid sugar-free or diet foods and beverages that contain artificial sweeteners such as sucralose, aspartame, acesulfame-potassium or acesulfame K, cyclamate, or saccharin. Artificial sweeteners are not a healthy alternative to sugar. Artificial sweeteners stimulate the appetite and encourage a sweet tooth. They change your gut microbiome, contain no nutritive value, and can increase the risk of obesity, type 2 diabetes and heart disease.
Yale researchers found that when you eat artificial sweeteners, the food reward pathway is not fully activated, which leaves you feeling unsatisfied and increases your appetite. The intense sweetness of artificial sweeteners can trigger cravings for sugary foods, which results in you consuming more calories which increases the risk of weight gain.
Importance of a nourishing breakfast
Eating a nutritious breakfast is a great way to set yourself up for healthy eating for the day and prevent those all-too-familiar mid-morning sugar cravings. A well-balanced breakfast will provide sustained energy to fuel your body and brain, and will help support healthy energy levels, mood and cognitive function. It will satisfy hunger and reduce the likelihood of unhealthy snacking.
Some wholesome breakfast choices that contain a combination of protein, fibre and healthy fats to promote balanced blood-sugar levels include eggs, avocado and homemade baked beans with seeded sourdough toast; Bircher muesli or oat porridge with fresh fruits, nuts, seeds and Greek yoghurt; chia pudding topped with fresh fruits and almond fl makes; and protein-rich smoothies with plant-based protein powder, fruit, almond milk, LSA and yoghurt. This balanced combination of macronutrients will provide a steady release of glucose into the bloodstream, preventing the rapid spikes and crashes associated with sugary, refined breakfast options. Try adding some cinnamon to your next porridge or smoothie, as it helps stabilise blood-sugar levels. Having a cup of green tea, turmeric latte or tulsi tea with your breakfast can also help keep blood sugar levels balanced.
Include Healthy Fats With Meals
Incorporating nutritious fats into your diet, like those found in avocados, nuts, seeds, salmon, and olive oil, can effectively slow down the digestion and absorption of carbohydrates, which in turn helps prevent spikes in blood sugar levels after a meal. These healthy fats also contribute to a sense of fullness and satisfaction after eating. Achieving a state of satiety reduces the likelihood of sudden hunger pangs and sugar cravings, as well as the likelihood of overeating.
Healthy fats also offer a sustained supply of energy, promoting stable energy levels throughout the day. This lessens the chance of energy crashes that might lead to you reaching for sugary snacks.
Some delicious ways to incorporate more healthy fats into your diet include having avocado on grainy toast, guacamole or hummus with crackers as a snack, or adding nuts and seeds to your next porridge, muesli or smoothie, or trail mix. Try drizzling olive oil over roast vegies and add it to salad dressings, or enjoy salmon baked, pan-fried or barbecued in a variety of dishes such as pasta, risotto, salads, tacos or poke bowls.
Stress Management, Sleep and Exercise
If stress is one of your triggers for sugar cravings, managing stress is crucial for overcoming your sugar addiction. Some effective ways to help manage stress levels include regular exercise, meditation, yoga, deep breathing exercises, walking outside in nature and connecting with others.
Regular exercise is a great way to relieve stress, keep blood-sugar levels balanced and elevate mood, which helps reduce the desire for sugary comfort foods.
Your sleep habits could also be infl uencing your sugar cravings. Your internal clock, governing your sleep-wake cycle, plays a crucial role in regulating the hormones ghrelin and leptin, responsible for stimulating and suppressing food intake. Insuffi cient sleep disrupts this balance, resulting in increased food consumption and reduced feelings of fullness. Not getting enough sleep will also contribute to low energy levels, which is also a common cause of sugar cravings.
Prioritising sleep and introducing good sleep hygiene are important steps towards beating sugar cravings and supporting healthy mood, energy levels and overall health and wellbeing.
