Could You Be Addicted to Sugar?

Do you have a sweet tooth? Could you be addicted to sugar?

When 3 o’clock rolls around, are you craving something sweet to help you make it to 5? We all experience it, we’re hungry but dinner is far away and that Snickers or Reese’s bar is calling our name. ‘Go for it!’ you hear the voice say. ‘It has peanuts and peanuts are healthy.’

Just say NO and keep walking. Easier said than done, right? Sugary treats tend to show up at celebrations: holidays, anniversaries, birthdays, graduations, weddings; all momentous times in our lives. As a result, it can be hard to stay away from them especially when we associate them with happiness. In moderation, desserts are not harmful, but the fact is that the more you have, the more you want! 

We have been told for decades, that added sugar is bad for our health. Scientists claim that high fructose corn syrup is just as addictive as cocaine! The CDC reported that 30.3 million Americans—just over 1 in 10—have diabetes. That is a staggering number that continues to grow rapidly every year.

Johns Hopkins Medicine reports that the average American consumes about 20 teaspoons of sugar daily. The American Heart Association recommends that women stay under six teaspoons and nine for men, as too much sugar will damage your heart. While most of us remain within the daily recommended allowances, the sugar can be hidden in the packaged products we buy that contain ingredients, such as barley malt, panela, carob syrup, rice bran syrup and many others.

What happens when you eat sugar or refined grains that convert to sugar? 

Your insulin spikes and your liver turns the sugar into fat. As the liver releases sugar into the bloodstream, your blood pressure rises. Similar to heroin, dopamine levels in the brain surge, then insulin plunges and your body gets tired and starts craving more sugar. Guess what? The more sugar, the more dopamine, and the stronger the cravings. It’s a vicious cycle, which is why it’s important to learn how to tame the sweet tooth.

So, before you grab that snack from the snack machine or at the grocery checkout line, look over the label. You may be surprised just how much sugar is hidden in the list. The Calorie King is a great website to refer to when you need to find out the nutrition details for the items you love.

One can of soda has more than 10 teaspoons of sugar! Maybe that doesn’t surprise you, but what about these items?

Pasta Sauce - Most have between 6 and 12 grams of sugar per half-cup serving, which is the same as one chocolate chip cookie!

Granola Bars - These handy to-go snacks can have anywhere from 8 to 12 grams of sugar per serving.

Instant Oatmeal - You may want to go with plain oatmeal after you find out that many fruit-flavored instant ones have 10-15 grams of sugar per packet. Not the best way to get your day started!

Packaged Fruit - If you throw in a pre-sealed cup of fruit in your or your kids’ lunch, you may want to swap it out for a fresh banana or a clementine. Mandarin oranges in light syrup, for instance, have about 39 grams of sugar per 1-cup serving. That’s almost 10 teaspoons of sugar!

Studies show that breaking the sugar addiction can be compared to the neurological symptoms of withdrawing from morphine or alcohol. Are you starting to see the seriousness of sugar addiction? Long-term consumption of large amounts of sugar can damage your pancreas, teeth, heart, and kidneys. 

What can you do to help break a sugar addiction?

1. Drink a glass of water, avoiding soda completely.
2. Grab some fruit. Now, you don’t want to eat an entire watermelon, although that would be quite impressive. Just eating a handful of grapes can help curb sugar cravings. You can also freeze them for a different texture.
3. Avoid triggers. If you can’t resist those candy bars, then don’t go near them. If you can’t resist a slice of cake at a celebration, make sure that you’re full before you head there, and take a bottle of water with you.
4. Stay away from “fake” sugars. Studies show that these sweeteners can be addictive and can cause you to continue craving sweets, so use in moderation.
5. Chew aspartame-free, sugar-free gum, or munch on some nuts like almonds or walnuts.
6. Have chia pudding. This is a great snack or dessert that will make you feel like you’re cheating, but it’s packed with nutrients. You can get creative with chia pudding adding peanut butter, fresh fruit, cocoa powder, cinnamon, and the list goes on. Here are some recipes to get you started.
7. Get moving. Sometimes we just need a distraction when those cravings kick in. So, grab a bottle of water and walk around the block, or up and down the stairs a few times and the cravings will pass.

What are some of the benefits of cutting out sugar?

There are a number of annoying things that may disappear as you refrain from sweets.

• Acid reflux
• Migraines
• Joint pain
• Rashes
• Fatigue
• Weight gain
• Anxiety

At first, you might feel some unwanted side effects, both physically and mentally, lasting a few days and sometimes even weeks. Start slow and scale back your sugar intake, maybe in half for the first few days. If you decide to go cold turkey, you can fight those unpleasant side effects by eating more fiber and protein. It’s also key to give your body adequate amounts of sleep. 

More importantly, don’t beat yourself up if you slip, and never throw in the towel. Give yourself some grace and keep trying. Your body will thank you for it! 

“Some people want it to happen, some wish it would happen,

others make it happen.” 

– Michael Jordan

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