Resolve Any Nutrient Deficiencies
Nutrient deficiencies are one of the most common causes of sugar cravings.
The three main deficiencies to look out for are chromium, magnesium and tryptophan.
Chromium and sugar cravings
Typical signs of low chromium are poor blood glucose control, feeling dizzy and irritable after several hours without food, needing to eat frequently, excessive thirst and sugar cravings.
Youll find chromium in broccoli, oats, barley, green beans, tomatoes and black pepper.
Supplementing chromium is also helpful.
Magnesium and sugar cravings
Its estimated that at least 90% of Australians dont get enough magnesium, partly because its deficient in the soils, as well as a typical Australian diet.
Symptoms of low magnesium include fatigue, irritability, weakness, heart irregularities, muscle cramps or twitches, insomnia, mental confusion, decreased appetite and sugar cravings.
Leafy green vegetables, nuts, legumes, seeds, brown rice, apples, avocados, cacao, eggs and kelp all contain magnesium, so including more of those in your diet can help, as well as supplementing.
Tryptophan and sugar cravings
If you have sugar cravings or binge on refined carbohydrates, have trouble sleeping, experience anxiety, mood or sleep issues, or seasonal affective disorder, low tryptophan may be the cause.
Youll find tryptophan in chicken, turkey, cottage cheese, bananas, soy and cows milk, lentils, peanuts, pumpkin seeds and fish.
Supplementing can also be helpful, in the form of 5HTP.
Choose Low Glycemic Index Foods
Low glycemic index foodsdo not cause a sudden rise in blood sugar levels in your body. Your body doesnt burn through the sugar at a frenetic pace. Instead, it is released slowly and steadily. Because of this, you will be able to enjoy a snack without a case of the munchies kicking in an hour or so later. Aim at foods with a low glycemic load of 10 or less like whole wheat tortillas, tomato juice, couscous, skim milk, or grapefruit.9
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
Thats why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
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Combine Multiple Techniques And Strategies To Deal With Sugar Cravings But Only Choose The Right Ones For You
The links below are from a variety of different websites. Some websites make money through advertising or brand exposure, like Huffington Post and Doctor Oz, while some sites make money by selling books or products elsewhere on the site. Whenever researching health topics online, use your discernment to decide if the techniques and strategies presented are right for you, and be cautious about spending any money on the site or taking unfamiliar supplements. When in doubt, ask your doctor.
10 Secrets for Ending Your Sugar Cravings For Good
This article lists 10 techniques for dealing with sugar cravings that include avoiding processed foods, eating plenty of greens, meditating, and consuming fermented foods like sauerkraut and yogurt.
How To Break Your Sugar Addiction
Susan Biali M.D. gives you 5 practical strategies in her Psychology Today article for breaking your sugar addiction including going for low glycemic snacks like fresh blueberries and strawberries instead of treats with added sweeteners.
Easy Ways to Kick Your Sugar Addiction
Dr. Oz offers 4 helpful hints that include adding fruit to your meals and weaning yourself off sugary sodas by increasingly diluting them with seltzer.
20 Tips to Curb Sugar Cravings and Kick the Addiction
Sugar Addiction Escape Plan
This article presents 10 thoughtful and kind tips for self-care while you are dealing with sugar addiction, such as creating a supportive environment, knowing your true value, and forgiving yourself.
Sugar Cravings Vs Illegal Drugs Cravings Like Heroin
Studies have shown that sugar induces the same dopamine reaction in the brain as heroin. Sugar activates the reward center in the brain, causing a person to feel pleasure. This pleasure is short-lived, however, and leads to a person wanting more and more sugar. As a person consumes more sugar, they develop a tolerance, meaning they need more and more to feel the same effect. This can lead to addiction and serious health problems.
Sugar Has Similar Chemical Substance Abuse in the Brain as Illegal Drug Addiction
Sugar has a chemical process on the brain that can lead to hyperactivity, anxiety, and even depression. When sugar is consumed, it causes a release of dopamine in the brain. Dopamine is a neurotransmitter that is associated with pleasure and reward. This release of dopamine can lead to a feeling of euphoria. However, the body quickly adapts to this sugar high and the person can come crashing down, leading to feelings of anxiety and depression.
Serotonin and Dopamine Relation to Sugar Cravings
Serotonin is also released in response to sugar consumption. Serotonin is associated with feelings of happiness and contentment, while dopamine is associated with the feeling of pleasure. Sugar consumption leads to the release of both of these neurotransmitters, which leads to the feeling of pleasure that is often associated with eating sugary foods.
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Are You Ready To Beat Sugar Addiction
Theres been a lot of talk about how bad sugar is for your health and that you should to go through a sugar detox.
But are you ready for it?
If youre consuming quite a bit of sugar each day , this isnt going to be easy.
Keep reading to make sure you know what youre in for, so youll be prepared. That alone will help you tough it out and make it through your sugar detox days.
Why Do We Crave Sugar
There are many reasons why we go for sweet things.
That appetite may be hardwired. “Sweet is the first taste humans prefer from birth,” says Christine Gerbstadt, MD. Carbohydrates stimulate the release of the feel-good brain chemical serotonin. Sugar is a carbohydrate, but carbohydrates come in other forms, too, such as whole grains, fruits, and vegetables, which have fiber and nutrients your body needs.
The taste of sugar also releases endorphins that calm and relax us, and offer a natural “high,” says Susan Moores, a registered dietitian and nutrition consultant in St. Paul, MN.
Sweets just taste good, too. And that preference gets reinforced when you reward yourself with sweet treats, which can make you crave it even more. With all that going for it, why wouldnât we crave sugar?
The problem comes not when we indulge in a sweet treat now and then, but when we overdo it. Thatâs easy to do when sugar is added to many processed foods, including breads, yogurt, juices, and sauces. And Americans do overeat it, averaging 17 teaspoons of added sugars per day, according to the American Heart Association, which recommends limiting added sugars to about 6 teaspoons per day for women and 9 for men.
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Consuming Sugar Increases Your Risk For Diabetes And Metabolic Syndrome
With all that increased sugar and weight gain comes a higher risk for diabetes and a condition called metabolic syndrome.
Metabolic Syndrome is a group of symptoms and behaviors that put you at a much higher risk of developing heart disease and Type II diabetes.
Thankfully both conditions are reversible and the first step toward better health is to cut out the sugar. Eating a low carbohydrate diet, like Keto, keeps your blood sugar normal and is far less likely to cause metabolic syndrome.
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How Do We Maintain Good Dopamine Levels
So the question is then how do I keep my dopamine at a good stable level all the time? Okay. And that goes back to those eating habits. So that animal protein, so proteins remember break down to amino acids and amino acid are kind of the building blocks of all these neurotransmitters, for example, L-tyrosine, which is one of the building blocks of dopamine also supports your thyroid in addition to your brain.
So that getting enough protein for whatever your needs are and on a regular basis is a great way to be proactive of retaining those dopamine levels all throughout the day. It’s really about the science of feeding your neurotransmitters.
MELANIE: It is. And we do that in our gut. You know, people in our small intestine people, it’s not in our, it’s not in, in your brain. It’s in your small intestine. So if you have poor digestive health, that’s something else that needs to be working on so that you can make those neurotransmitters.
JOLENE: Are you saying Mel, that the body’s a system and it’s all connected?
MELANIE: Trying to, I’m trying to Jolene.
JOLENE: That’s crazy. Crazy talk.
How To Stop Sugar Cravings: 8 Tips To Use Right Now
If you’re craving sugar, here are some ways to tame those cravings.
But won’t eating more often mean overeating? Not if you follow Neville’s advice to break up your meals. For instance, have part of your breakfast — a slice of toast with peanut butter, perhaps — and save some yogurt for a mid-morning snack. “Break up lunch the same way to help avoid a mid-afternoon slump,” Neville says.
Also, you may need to rethink your drinks. They can be a major source of sugar, whether itâs a soda, a latte, or juice. Try a sparkling water or plain water instead.
How Does Sleep Affect Blood Sugar
MELANIE: Well, let’s look at sleep and how sleep affects blood sugar. Sleep not only how we feel, but blood sugar balance and cravings for sugar. So I want to share a couple of statements from the book, Why We Sleep written by Dr. Matthew Walker. I know Jolene, you said you love to listen to him.
JOLENE: Oh yes. Yeah. I listen to this book probably once a year, just to kind of be reminded of all the amazing and powerful things that sleep does for us.
MELANIE: Well, he said, The less you sleep, the more you’re likely to eat. Additionally, he said, Your body becomes unable to manage those calories effectively, especially the concentration of sugar in your blood. He also said, Sugar’s a dangerous thing. Let me repeat that. He also said Sugar is a dangerous thing. Excessive high levels of blood sugar or glucose over weeks or years inflict surprising harm to the tissues and the organs of your body and worsens your health and shortens your lifespan. And I want to add it also increases your risk for memory issues.
JOLENE: Mm-Hmm. Yeah. That’s where there’s been some really great research on type three diabetes.
JOLENE: Right? So diabetes of the brain. So again, because the body is a system, blood sugar changes could affect us in so many ways and it could happen anywhere in your body. So things like dementia and Alzheimer’s are being connected now to that excess sugar.
MELANIE: And I think that Alzheimer’s is touching pretty much everybody.
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And Make Rules Around Trigger Foods
That means cookies, cake, or ice cream. A half-gallon of ice cream in the freezer is temptation defined. Our rule? No ice cream kept at home. Ice cream should always be a treat worth traveling for. If you find yourself making a dessert run too often, consider all the ways too much sweet stuff can harm your health.
What Is The Recommended Daily Intake Of Sugar
The recommended daily intake of sugar is 25 grams or about 6 teaspoons per day, but this can vary depending on age and gender. . If your daily intake exceeds this amount, it can lead to health problems such as obesity and diabetes. Its important to know how much sugar youre taking in every day so you can make an informed decision on whether or not its safe for you to continue consuming more than the recommended amount each day.
Daily intake varies by age group, with children requiring less than adults. The recommended daily intake for sugar is For children, the recommendation is 3-6 teaspoons per day. Be aware that if you exceed the recommended daily intake for your age group, there may be negative consequences on your health.
Maintain a healthy diet by keeping track of what foods contain high levels of sugar and limiting them when possible, If youre concerned about your sugar intake, consider trying a low sugar diet and enjoy amazing Low Sugar Diet Benefits that you may not have even realized!
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How To Break Sugar Addiction
There are some ways to set yourself on the path to beating that sugar addiction. Some, like reorganizing your grocery list may seem easy but are the hardest to live with. Others that seem tough, like exercise or mindfulness training, may actually be more welcome than you think. Whether you find these steps difficult or easy, just know that the results are well worth it.
Gut Health And Sugar Addiction
The easy answer may be to stop buying it, which is hard to do when the sugar addiction craving is so intense. The short answer is that you cant. We need help, and that help is surely not coming from the food industry.
In all of my research, I also came across something new to me. Have you heard the term gut health before? It was a new phrase for me until I started researching all of the symptoms that made me feel so sick all.of.the.time. My digestive system did not work as it should, but no one had ever told me the huge role it played in my overall health. As a result, once I knew, I made changes and started eating whole foods.
I made homemade bread, bought local raw honey instead of sugar, used raw milk, bought fresh farm eggs, and organic meat. And you know what? It still wasnt enough! Now dont get me wrong, all of that is great. I still have most of those same foods in my diet today. But I needed more. Once your system runs poorly for so long, it takes a lot of work to get it back on track.
You hear it all the time: sugar rots your teeth. But what exactly does sugar do to your teeth and why is it so bad for you? Most people dont realize just how much impact candy and sugar have on teeth.
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Healthy Recipes To Reduce Sugar Intake
Eating right can still be sweet with the right recipes. You can find more healthy recipes and snacks in our article on sugar substitutes, but the list below is certainly a sweet start!
As far as sweets go, finding a dessert that doesnt dish out sugars in excess can be desperately difficult. Thats why the sugar content of 1.5 grams per serving for this spirulina ice cream is music to our ears. Try this scrumptious recipe today!Ingredients: Full fat coconut milk, agave syrup, spirulina, cacao nibs.Total Time: 10 minutes | Yield: 4 servings
Tips For Cutting Back On Added Sugar
If youre used to regularly eating sugary foods like cake, ice cream, sweetened breakfast cereal, candy, and cookies and regularly drink sugar-sweetened beverages, it may take time to reduce your reliance on added sugar.
For some people, cutting all forms of added sugar from their diet is helpful. However, others may find this method too extreme.
Fortunately, even making small changes to your sugar intake can significantly affect your overall health. Follow these helpful tips to slowly reduce your added sugar intake over time.
The tips above can help you slowly cut back on added sugar and improve the quality of your overall diet.
Here are some tips to help you beat the side effects and avoid or at least limit some of the symptoms related to cutting sugar out of your diet.
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Watch For Maltodextrin Which Is An Additive Used To Bulk Up Foods
Splenda on its own is very tiny food product, so to give it the bulk to measure cup for cup like white sugar, maltodextrin is used. Maltodextrin is a synthetic polysaccaride, meaning it is 100% carbohydrate that spikes blood sugar.
Watch for any food ingredient that ends in -ose. That is your tip to find hidden sugars like: fructose , sucrose, lactose , galactose , etc.
Tip #: Craving Strategies Sit
What do you do when cravings strike? Especially the first few days, cravings will be strong and unforgiving. I found coming up with craving substitutes helped. This means for every craving, I would mentally notice and acknowledge the craving. If it didnt go away and was distracting me from work, then I would do something else. My favorites were:
Exercises were the best at eliminating cravings! Replacing sugar with exercise is a win-win! Sometimes after doing my exercise or chore, I would treat myself to a glass of bubbly mineral water or a hot tea. These two items I drink only as treats. Otherwise I drink plain filtered water.
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Are Artificial Sweeteners Better
Artificial sweeteners, which are sugar-free and typically lower in calories than sugar, might seem like healthier options, but that idea is controversial. A 2012 scientific statement from the AHA concluded that using artificial sweeteners such as aspartame , saccharin , and sucralose can reduce the number of calories in your diet, thereby helping you lose weight.
However, there’s also evidence that eating these sweeteners, which are generally hundredsor even thousandsof times sweeter than sugar, can make you crave sweets even more. You undermine the benefit of using artificial sweeteners, for example, if you use a glass of diet soda to justify having a bowl of ice cream.
However, if artificial sweeteners can help you cut back on calories in a meaningful way, then they can be helpful in controlling weight and blood sugar. “For people who are trying to make small changes to their diet, artificial sweeteners are sometimes a good stepping stone, but they’re not a permanent fix,” Dr. Hauser says.
You may wonder which artificial sweetener is best. All of the sweeteners on the market are considered safe. There were reports during the 1970s linking saccharin to bladder cancer in rats that were fed extremely high doses of the sweetener. However, later studies didn’t find any evidence of the same effect in humans. Aspartame was also linked to cancer at one time, but that association has also been disproved.