9 Ways to Stop Sugar Cravings

   Sugar is now regarded as the ‘‘Cocaine’’ of the 21st century. In all likelihood, you possibly know that eating excess sugar is bad for your health. Yet, the chances are, you’re still overdoing it.

In the last 150 years sugar consumption has increased dramatically. Although sugar has long been a suspect among doctors, it role has been obscured to a large extent till recently. Multitude of researches have shown that consumption of excess amount of sugar leads to ‘slow-motion disaster’. Obesity & Type-2 diabetes are just two of the most common chronic avoidable disasters. Most experts opine that the recommended daily amount is fine. But the problem starts when we regularly consume packaged food (most are loaded with sugar substitutes) or turn to sugary drinks almost impulsively. Moreover, sugar causes severe craving and addiction- the reason why it is difficult to abstain.   Although, it sounds frightening, the solution is not difficult. There are several easy and practical ways to stop sugar cravings 

Is Sugar Really Addictive?

There is an increasing body of research which confirms that sugar is highly addictive.

Scientists at Yale University reported a dramatic fall of blood sugar,immediately following the initial high, immediately after having sugar. The rapid rise and drastic fall of the blood glucose level affect the part of the brain controlling  impulse. This leads to a loss of self control and constant craving.

If sugar is so addictive and harmful, it should be regulated. Robert Lustig, an American pediatric endocrinologist and obesity expert, agrees completely. He demanded that sugar must be regulated in the same way as cigarettes. Dr Allen Greene, another well known American pediatrician, completely concurs.

A recent review published in the ‘British Journal of Sports Medicine’ (BJSM) found sugar to be equally addictive as cocaine. Moreover, sugar stimulates the ‘reward-center’ similar to cocaine, heroin and other addictive substances. Our brains release huge amount of dopamine (pleasure inducing chemical)  when we consume sugar. This is the basis of of addiction, similar to cocaine.

Causes of Sugar Cravings and Addiction-

The above infographic summarises the mechanism of how sugar craving and addiction develops.

You eat sugar in foods which leads to increased blood glucose levels. Immediately, you feel an elevation in mood and energy. This is due to dopamine (a neurotransmitter) which is secreted in your brain. But the spike in blood sugar level falls very rapidly. This causes an urge for more sugary foods to get the “high”. Subsequently, you eat more sugary foods and this vicious cycle continues at a regular interval throughout the day.

Sugar industry paid Harvard Scientists-

In 2016 Dr Cristin Kearns, in the prestigious Journal of  American Medical Association (JAMA) revealed a scandal which happened in 1960s. This revelation has sent shock waves globally, especially among the medical fraternity.

In 1967, the Sugar Research Foundation (now known as the Sugar Association) paid three Harvard scientists to publish a fabricated review about the role of fats and sugar in the development of the heart diseases. The Sugar Research Foundation reviewed the article even before it was published in the well known New England Journal of Medicine. Their “findings” cited fat as the culprit and trivialized the role of sugar in the development of coronary heart diseases.

United States Department of Agriculture (USDA) dietary guidelines, followed internationally, was largely based on this information. This has allowed ‘sugar-rich’ foods to maintain a prominent place in our diet. Half a century later, the world is facing obesity epidemic and other serious health issues, largely due to this misleading information.

Scientists and doctors have claimed that the negative impacts of sugar could have been combated much earlier, if the “real” findings of that research had been published then .

How Sugar Destroys Your Health ?

1. Causes obesity– There has been an increase in sugar consumption in the last few decades. This was accompanied simultaneously by a global rise of obesity. Table sugar (sucrose) contains glucose and fructose. High-Fructose Corn Syrup ( HFCS) is a commonly used artificial sweetner. HFCS was first marketed in the early 1970s. It also contains glucose and fructose. Glucose is an integral part of our internal biochemistry, while fructose is not. When we consume excess sugar, fructose turns into fat in the liver and is secreted in the blood.
2. Chronic diseases caused by sugar– Sugar is a known risk factor for many diseases. Type-2 onDiabetes, Cardiovascular disease, Non-Alcoholic Fatty Liver Disease (NAFLD), Alzheimer’s disease, certain Cancers ( Esophageal, Breast) are some examples.
3. Leads to Depression– Sugar causes blood glucose to spike temporarily but eventually falls. This leads to mood swings and depression.
4. Drains your energy– Fatigue is the long term effect of excess sugar.
5. Dental Caries– Dental Caries is the most widespread noncommunicable disease (NCD) globally. This can be prevented by avoiding dietary free sugar, advises World Health Organization (WHO).
6. Decreases Immunity– Excess sugar interferes with our immune function.

How much daily sugar is the current recommendation?

World Health Organization (WHO) guideline recommends maximum daily intake of free sugars to < 10% (12 teaspoons) of our total energy intake. A further reduction to < 5% or roughly 25 grams (6 teaspoons) per day would provide additional health benefits.

9 ways to decrease sugar intake and stop sugar cravings-

1. Avoid processed food– Eat fresh natural foods whenever possible. Besides keeping  you full and energetic, this step will decrease your cravings. On avoiding processed food, you will naturally decrease your amount of sugar intake.
2. Eat healthy meals– Eating a balanced diet will fulfil your nutritional needs and decrease your cravings automatically.
3. Eat fruits and vegetables daily– Daily consumption of fruits and vegetables in adequate amount will decrease your cravings.
4. Eat timely– Having your meals at a regular interval will prevent fluctuations of your blood sugar. This will aid you to lower the cravings.
5. Get proper hydration– Hydration is extremely important for the control of cravings.
6. Manage stress and emotions– In today’s world stressful situations are unavoidable. Daily exercise and meditation practices will help you to face these situations calmly. This in turn will prevent ’emotional eating’ and your cravings
7. Chromium and Magnesium– Chromium (Broccoli, Whole grains, Sweet Potatoes) & Magnesium (Nuts and Seeds, Brown Rice, Green Vegetables) are extremely important to control the cravings.
8. Take a Multivitamin– Ideally we should be getting all the nutrients from our daily food. But practically it almost never happens. Taking a good quality multivitamin will help you to decrease your cravings.
9. L-Glutamine (500mg)- L-Glutamine is an excellent source to supress sugar cravings immediately. But it is best to stop sugar cravings by the natural means discussed above.

Sugar is your enemy. Consume foods which are natural and fresh. In other words, avoid eating foods which comes in packages, containers or with a label. If you have a sweet tooth switch to healthy substitutes, like jaggery, but in moderation. Follow the easy ways, mentioned above, to stop sugar cravings.