Are you addicted to sugar?
Sugar cravings are real. Fact!
In April 2016, a research study out of Queensland University of Technology reported that it had discovered the effects that sugar consumption is having on our brains - a possible change in our behaviour and other effects similar to that of cocaine.
And when you're stressed or tired, the first thing your brain turns to is a sugary snack; chocolate, biscuits, cake, fizzy drinks, etc., the last thing it wants is something healthy.
Why do we crave sweet stuff?
Early in evolution humans needed, and were driven to want, high-calorie food in order to survive.
Sugar impacts the rewards sensors in our brain by releasing dopamine which helps provide the energy high – similar to the effect of cocaine, as the research from Queensland concluded.
However, when we eat a lot of processed sugar, the number of dopamine receptors in the brain reduce. Therefore, we need to consume more sugar in order to give us that feel-good energy high. As such sugar becomes highly addictive and we lose control.
So when our brains send a message that we need sugar, what it is saying is that it needs a quick fix and our bodies know that, which is why the lure of a chocolate bar is so much more appealing than an apple.
And sugary snacks, aside from being more accessible and cheaper, it gives us that quick sugar fix we crave. Therefore, we end up being spun into a perpetual sugar high-low craving, effectively a sugar rollercoaster.
How do I know if I’m eating too much sugar?
The World Health Organisation (WHO) makes a conditional recommendation, in their 2016 Guidelines, of “reducing the intake of ‘free sugars’ to below 5% of total energy”. Which means no more than 6 teaspoons of added sugar per day, so put down that caramel macchiato as that contains 20 teaspoons!
However, it’s not just sugar you add that you have to be wary of. A quick scan of products in the supermarket will reveal hidden sugars in many everyday food products from tomato ketchup to crisps, as well as the obvious culprits.
Signs that you may be addicted to sugar are subtle and will vary for each individual. However, by paying attention to the symptoms of sugar addiction will help you understand your own energy levels and take control of your health.
Here are 5 signs you might need to cut back:
- You crave comfort foods
Carbohydrates are essential for nutrition in order to provide energy for the body. Sugars are part of the carbohydrate family, which is why enjoying a bowl of pasta, or several slices of toast, or other simple-carbohydrate-rich foods can be inviting.
Although, carbohydrates themselves aren't necessarily the reason for a sugar addiction, your brain may just be craving the glucose that is processed from those carbs, similarly if you crave salty and fatty foods.
- You make excuses for sugar consumption
Next time you find yourself making an excuse for eating/drinking something sweet such as 'it's organic', 'it's reduced sugar' or even 'it's calorie free', stop.
The excuses you make could be you just ignoring how much your brain is craving sugar.
It doesn't matter if it's organic or not, it's still sugar. Fact.
Even if it says reduced sugar, it can still contain as much sugar, maybe even more, than non-reduced sugar version. Fact.
It may be calorie free, but did you check how much sugar is in it?
- Reward yourself with a sugary snack hit
Do you find yourself making deals with yourself and the reward being a sugary snack?
For example, going to the gym and completing a challenging workout followed by a sugary treat.
Although the reward system is beneficial as a motivation device, don't reward something good with something bad.
- You can’t stop at one
Let’s face it we’re all guilty of having more than one biscuit, or sweet, or cake at some point, but when does it turn from being an exception to the norm?
If you’ve consumed more than the average, are still craving more and yet at the same time feeling regretful and say to yourself: “No more biscuits for me,” or, “I’ll just have one more,” you could have a problem.
Binge eating on sugary snacks is a big sign of sugar addiction.
- You’ve tried to stop eating sugar, but can’t
If you've ever tried to quit smoking, you know how difficult trying to quit an addiction is.
And when it comes to quitting sugar, it's just as difficult.
It's OK to miss sweets and sugary snacks if you decided to reduce your intake or cut them out altogether. But if you find yourself having withdrawal symptoms such as feeling moody, headaches or even 'the shakes' you are definitely trying to overcome an addiction.
How can I reduce my sugar consumption?
It should be easy to reduce (or eliminate) sugar from your diet, right?
Wrong. Sugar is as addictive as any drug and when you decide to cut it down (or out altogether) it can be a rocky road (no sugar pun intended)
Like kicking any habit, initially there will be the motivation that you can do it.
You need to be able to tap into this motivation to keep you going through the tough times, because like any addiction it will get tough, especially when the cravings kick in.
You'll know when, during your day, you will have been tempted by the 'sugar devil'. To keep cravings at bay ensure you have a healthy snack to keep the cravings to a minimum, and keep pulling on that motivation.
Reducing (or eliminating) sugar from your diet may also result in headaches, hunger, chills and other symptoms, but if you can get through this you will find yourself feeling better than ever. You may find you get a boost in energy levels, mental clarity and even improved skin health.
Here are 5 tips to help as you reduce your sugar consumption:
- Remove temptation
At home is where you are most likely to succumb to cravings, especially after a hard day at work.
Removing all temptations from your cupboard is the first step to helping you succeed, this includes: sweets, biscuits, fizzy drinks, cereal with sugar in, fruit snacks, dried fruit and any ‘reduced-sugar’ or ‘calorie-free’ labelled foodstuffs.
- Choose healthy snacks
You've cleaned your pantry, but you're still going to need to satisfy that sweet tooth craving occasionally. So where do you start?
The best thing to do is swap sweet foods for vegetable snacks. Vegetables such as carrots, sweet potatoes and peas are sweet, but the natural sugars are much lower than the sugary alternatives.
This will also help you 'train your brain' to choose the healthier alternative.
Do not, though, be tempted by 'sugar-free' labels. Many products are made with a sugar substitute and can contain as much sugar as the normal product.
You need to get into the habit of reading food labels, or you could try the 'Change4Life Food Scanner' app which will help you make smarter choices.
- Stay hydrated
We all know the importance of staying hydrated and drinking more water during the day.
Sometimes, when we're feeling hungry it's simply our brains interpreting thirst for hunger.
Keeping hydrated is especially important to help stave off the sugar cravings. So next time your mouth waters as you see a trayful of cakes drink a glass of water, wait half an hour and then see if you still feel hungry.
- Eat more protein
Remember when the Atkins ‘low-carb high-protein’ diet was in vogue?
We’re not advocating it, in any way, shape or form, but the reason it was so popular is because protein helps reduce hunger and those sugar cravings.
So eating more protein-rich foods in your diet will help reduce your desire for sweet treats. Why not try having some high-protein snacks on hand for emergencies?
- Have a food plan
Create a plan that will help you succeed in any situation.
This can be anything from a weekly food planner, or a post-it note containing healthy alternatives when you out or visit the local coffee shop.
One final thought on sweet treats.
Next time you find yourself reaching for the chocolate bar, ask yourself why? Is it because you want to enjoy just one piece of chocolate, or is it because you’re feeling a bit stressed out? If your answer is the latter, maybe step away from the chocolate bar and just take 10 minutes to relax. Then decide if you still want it. Deal?
