How To Reduce Sugar Cravings For Good
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According to the American Heart Association, the average American consumes approximately 16 teaspoons of sugar more than is recommended per day. I will be the first to admit that more often than not, I eat more sugar than I should. I know it’s not good for me, yet I experience some pretty strong cravings when I’m hungry, bored or stressed.
If you’re like me (and I know I’m not alone!), you’re probably wondering what the deal is with these crazy sugar cravings and how the heck can I get them under control?!
The negative effects of sugar on the body.
Too much sugar can lead to impaired glucose and insulin function, which can lead to more serious issues like diabetes, general weight gain, and an increase in cholesterol and triglycerides. Sugar wreaks havoc on our bodies. It suppresses our immune system, triggers mood disorders, and amplifies pain and inflammation.
The problem with refined sugar.
Refined sugar contains no fiber, no minerals, no protein, no healthy fats, no enzymes, only rapidly digested and empty calories. The consumption of sugar actually pulls minerals from the body during digestion, which forces the body to compromise its nutrients and minerals in order to digest the sugars. Refined sugar includes:
- High-fructose corn syrup.
- Cane sugar or juice.
- Maltose.
- Dextrose.
- Invert sugar.
- Rice syrup.
- Molasses.
- Caramel.
- And more…!
Sugar consumption creates a bad cycle of cravings.
Sugar cravings are part of a cause and effect mechanism. Eating too much sugar requires the body to quickly create enough insulin to process and store it. In turn, this causes blood-sugar level to dip, triggering the body’s hunger response, leading to insatiable hunger, moodiness, and lethargy (all symptoms of “sugar addiction”). I get into this cycle more often than I would like, especially when I don’t get enough sleep, had a “bad” day, or feel low energy (a bit ironic, I know).
When the body is used to this sugar cycle, the cells get used to being in this state and it can be hard to break free. If you’re experiencing intense sugar cravings, it’s important to determine the root cause and any external factors to break the cycle of addiction.
The good news.
To stop sugar cravings, you don’t need to make any drastic diet changes. Cutting out sugar starts with awareness, preventative measures, and simple substitutes. Creating consciousness around how added sugars act in the body will help you recognize the symptoms of sugar cravings and treat them as such.
Awareness is the greatest agent for change.
-Eckhart Tolle
How to reduce sugar cravings.
1. Remove all sugar and processed foods from your house.
This is BY FAR the #1 way I have found to significantly decrease my intake of sugar. It sucks and I feel ravenous for sugar at first, but with time (usually a few days) it starts to lessen.
You can bet you’ll face temptations to eat sugar while you work on breaking your addiction. It is going to happen. So what can you do about it?
Don’t think twice, just do it.
You can drastically increase your ability to resist temptation by removing all foods from your house that contain sugar, as well as those that are processed (remember, most highly-processed foods are packed with hidden sugars that quickly converted into sugar once you eat them!)
Look through your kitchen, cupboards, and pantry for all sugary drinks (including juices), cereals, snack bars, yogurts, baked goods, breads, and anything else that contains sugar.
Move beyond the junk!
Throw all of it out and commit to not bringing these foods back into your home until you are confident that your addiction has been permanently broken.
For me, this step always felt wasteful after growing up in a home where you ate what you were given. It required a mindset change for me to realize that wasting this “junk” was a detriment to my health. This is one of my biggest issues when outside the home too. When junk food is offered to me, whether it’s at a friend’s home or samples at Costco, somehow my mind tricks me into thinking I get a “free pass” (I know, ridiculous).
2. Eat protein.
Protein deficiency can contribute to sugar cravings as the body searches for a quick energy source. Adding protein to every meal ensures that the body always has fuel to access and maintains a steady blood sugar level, preventing any spikes and crashes. If you’re not sure how much protein you should be consuming and what the best resources are for you, check here.
3. Replenish your gut.
Having an unhealthy gut usually means sugar cravings will occur. Too much sugar consumption then contributes to an overgrowth of “bad” bacteria in the gut, also known as dysbiosis. This creates an inflammatory environment in the body and a nasty cycle of FLC symdrome (feel like crap).
Balanced gut, balanced life
When the gut is in a state of balance, the good bacteria thrive, controlling inflammation and preventing “bad” bacteria overgrowth. Plus, the body is better able to digest and detoxify to maximize nutrition absorption.
Tips for balancing the ratio of good bacteria in your gut include consuming fermented vegetables (think kimchi, sauerkraut, and pickled veggies), probiotic liquids (such as coconut kefir and kombucha), healing bone broth, and high quality supplements.
4. Eat breakfast that is balanced in macronutrients.
Many sugar cravings are stimulated because your body hasn’t received the nutrients it really craves. The easiest way to eliminate, or at least minimize, these deficiencies is by eating a well-rounded breakfast to start your day.
Eating a breakfast meal that is rich in healthy fats, protein, and nutrient dense produce will help kickstart your morning and prevent crashes and cravings when midday strikes.
You might also consider trying intermittent fasting and delaying your breakfast for an hour or two (or more).
5. Eat a balanced diet.
Not surprisingly, eating too much of one flavor profile can create extreme cravings for the opposite flavor. A diet high in salty foods tends to create cravings for sweet foods. Listen to your body and take note of what you’re eating to find balance with a variety of flavors. When I first realized this, I had an “a-ha!” moment. A lot of the time when I’m eating junk, I get stuck in a viscous cycle of eating chips and chocolate!
6. Get plenty of sleep.
Drink lots of water and get plenty of sleep. Quality sleep is crucial when talking appetite control. It’s much more challenging for a sleep-deprived you to resist sugary foods and refined carbohydrates.
The body of a sleep-deprived person is out of balance and signaling that it wants a pick me up. Thus, the body’s neurons and muscle memory cleverly recognize that sugar provides a “high.” So the body asks for it, often in the form of a sugar craving.
7. Sweeten up with vegetables.
Sweet vegetables such as carrots, sweet potatoes, podded peas, beets and sweet bell peppers can provide you with a quick burst of energy when you need a pick me up. By regularly incorporating these sweet flavors you can more easily keep intense sugar cravings away since you’ll be satisfying the need for sweet flavors.
The first time I ate sweet potatoes when on a 30 day refined sugar cleanse, I couldn’t believe how delicious they were (mind blown!).
8. Swap refined carbs for fat.
When we opt for a “low-fat” diet, we are more often than not choosing to replace a flavorful, moist, and satiating food with another flavorful substitute: usually a refined carbohydrate (AKA sugar).
Stop the ups and downs of sugar cravings in their tracks.
Our bodies digest simple carbs very easily, which in turn creates a craving for more sugar in attempts to energize the body once again. This yoyo-ing deprives our body of maintaining equilibrium and is totally unsustainable.
Healthy fats serve the body well and aid in hormonal balance, boost the metabolism, and regulate blood sugar. Eating a source of healthy fat along with or in place of a carbohydrate will slow down the absorption of glucose in the bloodstream, preventing undesirable sugar highs and lows and curb sugar cravings. Healthy sources of fat include nut butters, avocados, eggs, coconut oil, olive oil, and high-quality animal protein such as wild caught salmon.
10. Get your sweat on.
This has been a big game changer for me. When I woke up starving in the morning on occasion, I’d usually decide to eat instead of exercise to get my energy back up. But the reality is that when I’m craving sugar or feeling starving and jittery, it means my body is primarily burning sugar for fuel (so of course my sugar reserves are low). If I start working out, my hunger almost instantly goes away as my body shifts into exercise mode and starts finding other sources of fuel in my body to burn (aka fat).
Working out may be the last thing you want to do when you’re on mission for sweet or feel ravenous, but it is literally one of the best way to curb your cravings. Plus, you get the bonus of work out, win-win!
Related read: How to Stop Eating Junk Food: Practical Tips
Just do your best, and you will notice a difference.
Getting rid of sugar cravings takes some serious commitment. I have managed to kick my sugar cravings to the curb several times over the last 10 years. Somehow, it always sneaks it’s way back in with holidays, birthdays, and other life celebrations. Luckily, I have these tricks up my sleeve for the next round of kicking sugar’s butt (10 day detox anyone?).
I always try to remember it’s all a process. Just do the best you can. If you get off track, take the time to figure out what caused you to derail and try to do better next time. Because there is not such things as failure as long as you learn and move on!
The first few days will likely be the hardest, but you will begin feeling amazing in no time.
What are your favorite ways to swap sugar out of your diet and stay on track?
