Sugar Cravings – What to expect and how to cope when reducing sugar in your diet

The first step to reducing sugar in your diet is making the decision to do just that! The hard part is managing to stick to it. It can take at least 2 weeks to break the sugar addiction cycle - we know it’s not easy!

The hardest thing about quitting sugar is fighting the craving that is being driven from your brain. This is because sugar is so addictive. Interestingly, recent research has shown that sugar is even as addictive as drugs! “Research supports the theory that high-fat/high-sugar foods stimulate the brain in the same way that drugs do. This may explain why some people can’t resist these foods despite the fact that they know they are bad for them.” “Even though we associate significant health hazards in taking drugs like cocaine and morphine… high-fat/ high-sugar foods may present even more of a danger because of their accessibility and affordability” (Lenoir M, Serre F, Cantin L, Ahmed SH (2007) “An astonishing 94 percent of rats who were allowed to choose, mutually-exclusively, between sugar water and cocaine, chose sugar. Even rats that were addicted to cocaine quickly switched their preference to sugar, once it was offered as a choice. The rats were also more willing to work for sugar than for cocaine”. You can check out the research here: Mercola.com, Plosone.org and Forbes.com. So, unlike most dietary changes, where it is usually recommended that you make small, slow changes… when quitting sugar, it is better to go cold turkey! Otherwise, you could end up adding fuel to the sugar craving fire! What to expect: When quitting sugar you are more than likely to experience intense cravings. It’s ok, withdrawal symptoms are normal and the best way to handle these sugar cravings is to have some effective strategies in place to cope and to help re-educate the brain. Helpful tips on how to cope:

Focus on your overall diet and nutrition: You may be thinking ‘Yeah, yeah’… But it really does make sense! The body will be nourished by eating healthy, balanced meals that are also delicious. You will gain satisfaction from taste and less hunger and this will help stop cravings because your body will be getting all the nutrients it needs to function properly. It won’t stop cravings instantly, but it will help your body start to adapt and adjust more easily.
Drink water: Drink a full glass of water and then wait because the body can often mistake thirst for hunger.
Eat more protein or ‘good fat’ rich food: Eat more of food that is rich in protein or fat like nuts, (e.g. almonds or walnuts), yoghurt, lean meat, cheese or even cottage cheese on celery! Eating nutritional meals and snacks will prevent you from becoming overly hungry, which may be contributing towards the sugar cravings.
Investigate herbs and other nutrients: There are several herbs and nutrients available that can help balance blood-sugar levels and cravings. One herb in particular, White Mulberry Leaf has been proven to be really helpful for those with a sweet tooth. White Mulberry Leaf supports healthy blood sugar levels and balances sugar cravings by slowing the absorption of sugar into the body. White Mulberry Leaf also contains enzymes that are important for carbohydrate digestion, the most active enzymes is DNJ (Deoxynojirimycin) which has the ability to inhibit absorption of up to 99% of some sugars and supports the elimination of added sugar from the body as waste.
Don’t buy it! If it’s not in your pantry or fridge, you can't eat it. Sounds simple we know, but it is highly effective! Clean out your fridge, freezer, pantry, and office drawers for sugar temptations - if sugar is your comfort food, acknowledge it and try to find another alternative. After all, sugar is only comforting for a short time!
Try bitter-tasting foods: These foods can help balance sugar cravings because they bring your tastes back into balance. Bitter tasting foods include; arugula (rocket), radicchio, endive, chicory, broccoli, collard greens, kale, and mustard greens.
Get some sleep! Lack of sleep can lead to cravings for sugary foods. When you're tired and fatigued your body naturally craves help in the form of sugar and caffeine. What you really need is rest, healthy food or some gentle exercise such as a walk or yoga. As with all addictions… and remember sugar is no different! There are sometimes underlying issues that are triggering your sugar cravings. Join us next week when we will be talking, in more detail, about some of these issues!