Is sugar really addictive?
Absolutely! Sugar stimulates similar reward centers in our brains to drugs such as cocaine and nicotine which can over ride your self control and lead to addiction.
A study in 2007 of laboratory rats found that when given the choice between water sweetened with sugar and cocaine, 94% of the rats chose the sweet water over the cocaine.
What’s wrong with being addicted to sugar?
Firstly there are the issues arising from sugar (and carbs such as white bread and pasta) spiking blood sugar levels, causing insulin to be released in our bodies, causing us to go into fat storage mode. And the problems this has with weight gain.
But that’s not all.
Sugar is also associated with problems such as heart disease, diabetes, high blood pressure, high cholesterol, premature aging and decreased immunity. Not a pretty picture.
How to beat sugar cravings
§ Eat regular meals.
And include healthy snacks too, if your body needs them. This helps to maintain your blood sugar levels and decrease the likelihood of hunger which manifests itself as a craving for sweets.
§ Choose slow carb foods
By choosing to eat slow carb foods you’ll be avoiding any blood sugar spikes and insulin release. Often insulin is a bit too effective in reducing blood sugar levels so they end up being too low. Which of course stimulates cravings for, you guessed it, more sweets.
§ Make breakfast a priority
Another on the same theme but important to point out. Skipping breakfast leads to low blood sugar levels. Hello cravings.
§ Incorporate fat and protein at every meal
Again this is an easy way to ensure you’re body is getting the fuel you need, without spiking blood sugar.
§ Use spices
Tim Ferriss recommends cinnamon or vanilla in your coffee because they add sweetness without actually adding sugar. When I’m feeling like I need something sweet, I have a cup of tea sprinkled with cinnamon and it tends to hit the spot. Other ‘sweet’ spices to consider are nutmeg, cloves and cardamom.
§ Consider taking vitamin and mineral supplements.
Normally I’m against supplements because I feel it’s important to get our nutrients from our food. But nutrient deficiencies can exacerbate cravings so it may be helpful to take a supplement to get you through your craving period.
§ Exercise
Another tick that helps me is to go for a walk or a run. This boosts my energy levels and definitely takes my mind off the chocolate.
§ Consider a detox
Again, not something I’m a big fan of normally, but a short detox can help reset your bodys need for sugar.
§ Avoid artificial sweeteners
You don’t want to substitute one addiction for another. Of course it’s up to you. Tim Ferriss is of the opinion that artificial sweeteners are fine in moderation.
§ Look at your sleep
Sugar cravings can be a symptom of fatigue. So make sure you’re getting enough quality sleep to put your body in the best place to beat cravings.
§ Look for sugar in disguise
Of course if you’re following the Slow-carb way of eating you’ll already be avoiding ‘complex’ carbohydrates such as bread, rice and pasta. But it’s good to remember that these are broken down into simple sugars in our bodies and have the same impact on blood sugar levels as chowing down on a bowl of sweets. Carb cravings are really just sugar cravings in disguise.
§ Be open to exploring emotional issues around your sugar addiction.
Given that sweet treats are often associated with rewards and expressions of love, it should come as no surprise that our relationship with sugar can be on an emotional level as well. A craving for sugar could be a sign that an emotional need isn’t being met.
§ Drink lots of water
Sometimes we can mistake the signals from our bodies. Make sure your craving for sugar isn’t really a symptom of dehydration.
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