Experts recommend 4 quick tips to control sugar addiction
Researchers have found that sugar cravings can be as bad as drug addiction because they both activate the same parts of the brain.
Just one extra Snickers bar or Reese’s Peanut Butter Cup probably won’t put your health at risk. But eating too much refined sugar can have very harmful consequences in the long run.
High blood sugar levels can lead to weight gain, diabetes, high blood pressure and cholesterol, and heart disease.
“Excessive sugar consumption increases the risk of diabetes, prediabetes and many other chronic diseases,” Catherine Massoud, an advanced practice nurse at Hartford Healthcare, explained in a statement.
However, fighting a sweet tooth is easier said than done. Experts say you can fight cravings this holiday season and keep your sweet tooth in check.
Quit cold turkey
Experts disagree on the “cold turkey” cleanse. Dietitian Beth Cherovani told the Cleveland Clinic that this method is very invasive and doesn’t work long-term.
However, complete abstinence can help break the habit relatively quickly.
“It takes three to four weeks to break a habit,” said Dr. Vijaya Surampudi, assistant professor of health at UCLA. So, cold turkey is one of my favorite recipes.
Otherwise, gradually reducing your intake by eating less sugary foods and eating smaller portions of each meal at breakfast, lunch, and dinner can help curb cravings.
The Indiana Jones Method
Quickly replace that gold-covered chocolate with sweet, healthy fruit! (Like Indiana Jones, who trades an Aztec artifact for a bag of sand before activating the telegraph mechanism.)
There is some sugar in the fruit – sometimes up to 20 grams per slice – but it’s natural, along with essential vitamins and minerals such as immune-boosting vitamin C and vision-boosting vitamin A.
The fructose in fruit is actually not as harmful as in other foods.
“Unless you have diabetes or some other condition where you need to control your blood sugar, you’re probably not eating enough fruit for the sugar content to be a concern,” Cherovni said.
The Ministry of Agriculture recommends eating about two cups of fruit per day.
Buy sweatpants
Go to the buffet! You may not actually be eating enough.
If you don’t get enough throughout the day, your body will need empty calories, nutritionist Anna Taylor told The Clinic. Simple sugars are some of the fastest fuels – but they’re not the fuel you want.
“It causes significant hunger, which makes you crave any sweet you can get your hands on,” she said.
There may be more sugar in your food than you realize. For example, half a cup of baked beans can contain nearly a quarter of your daily recommended sugar intake because they are sweetened with molasses and canner sugar.
Protein-heavy alternatives like protein bars can keep you fuller for longer.
If you’re really into chocolate, go for the dark stuff. It contains antioxidants that protect the body’s cells from damage and has 100 grams less sugar than milk chocolate.
Take real care of yourself
Sleeping, exercising, drinking lots of water, and touching the grass can all create distractions and curb sugar cravings.
Most of us can’t get enough of at least one of these activities.
Drinking enough water is vital because it helps deliver nutrients to the body’s cells, regulate body temperature, and protect our organs and tissues.
“Research suggests that mistaking dehydration for starvation may lead to cravings,” the Clinic writes.
Women should consume at least 2.7 liters per day and men should consume 3.7 liters. This makes 11 to 15 eight-ounce cups. People can get more by carrying a reusable water bottle and eating hydrating foods like grapes or watermelon throughout the day.
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