Do you find it hard to resist sugary treats? If you lose all self-control when donuts or brownies are nearby, you’re not alone. Sugar is addictive–plain and simple. Research shows sugar is just as addictive, or even more so, as street drugs like cocaine!
There’s nothing wrong with having a treat now and then. But too much sugar can wreak havoc on your health and set the stage for chronic illness.
Luckily, you don’t have to let sugar cravings control your life. Many holistic hacks can help tame your cravings for sweets. So if you want to stop sugar addiction, read on. We’ll cover what makes you crave sweets and simple tips to help stop sugar cravings.
What Causes Sugar Cravings?
Ever wonder “Why do I always crave sugar?” Well, often there’s more than one culprit. Many root causes can fuel sugar addiction.
Common causes of sugar cravings include:
- Dopamine hit. Sugar activates the reward center in your brain, much like addictive drugs. It gives you a hit of dopamine, the “pleasure” chemical. Once dopamine drops, you crave another hit.
- Boosts serotonin and endorphins. Carb-heavy foods like sweets increase feel-good neurotransmitters like serotonin and endorphins. This gives you a natural “high.”
- Stress. Stress increases cravings for certain foods, including sweets.
- Blood sugar imbalances. When your blood sugar gets too low, your body craves food to help raise it. And sugar provides an instant source of energy.
- Gut imbalances. Your gut microbiome influences your food cravings. Pathogenic bacteria and yeast feed on sugar. So if you have an overgrowth of them, you may crave sweets.
- Not eating enough. If you’re having sugar cravings at night, you may not be eating enough during the day.
Dangers of Too Much Sugar
Sugar is sweet—but what it does to your health is anything but. Eating too much sugar is linked with a host of health issues, including:
- Chronic inflammation
- Weight gain
- High blood pressure
- Cavities
- Skin issues
- Diabetes
- Heart disease
- Fatty liver disease
- Alzheimer’s disease
- Some forms of cancer
While this list may be scary, having a few Christmas cookies or a slice of birthday cake won’t wreck your health. Your consistent eating habits are what matters.
The problem is most people eat way too much sugar. Americans consume a whopping 17 teaspoons of added sugars per day, on average.
So how much sugar is too much? The American Heart Association recommends consuming no more than 9 teaspoons of added sugars a day for men, or 6 teaspoons for women.
How to Stop Sugar Cravings Naturally
Ready to break free of sugar addiction? Here are 11 simple ways to calm sugar cravings:
1 – Eat balanced meals and snacks
Blood sugar imbalance can make you crave sweets. When your blood glucose crashes, your body needs a quick energy source. That’s why you reach for a candy bar when that afternoon slump hits. But a few hours later, the sugar crash comes, and the cycle repeats.
So what’s the fix? Eat balanced meals and snacks with a mix of high-quality protein, healthy fats, and complex carbs. Protein, fat, and fiber reduce the blood sugar spike from carbs and promote satiety. Pairing them with carbs helps keep your blood sugar steady to prevent those nagging cravings.
To learn more about eating for blood sugar balance, check out this article.
2 – Don’t skip meals
Skipping meals is a recipe for sugar cravings. If you go too long without food, your body’s fuel tank gets too low. And when blood glucose drops, your body craves quick sources of energy, like sugary or starchy foods.
To keep your blood sugar balanced and cravings at bay, eat regularly every 3-5 hours.
3 – Eat a high-protein breakfast
We’ve all heard the saying, “Breakfast is the most important meal.” And when it comes to sugar cravings, there’s some truth to that.
One study found eating a high-protein breakfast can change how your body responds to glucose the entire day. On top of that, it may reduce sweet cravings later in the day. So if bagels or cereal are your go-to breakfasts, try swapping them for some eggs or Greek yogurt.
4 – Go for a walk
When a sugar craving strikes, head outside for a walk. Exercise is not only a great distraction, but it also reduces stress hormones, which can spark cravings for sweets. One study found that taking a brisk 15-minute walk reduced the urge for sugary snacks.
5 – Don’t keep sweets in the house
It’s much easier to cave to cravings if your pantry is stocked with sweets. If you have to drive to the store every time a cookie craving hits, you’ll be less likely to give in.
It may seem obvious, but research proves that the farther away a food is, the less likely you are to consume it. So, if you want to reduce temptations, consider a pantry purge.
6 – Choose natural sweets
Want to satisfy your sweet tooth without compromising on nutrition? Eat naturally sweet foods like:
- Fresh fruit
- Sweet potatoes
- Smoothies
- Dark chocolate (look for at least 70% cacao)
- Greek yogurt with berries
- Dates stuffed with almond butter
You’ll satisfy your cravings (without a sugar crash), and get a dose of vitamins, minerals, antioxidants, and fiber.
7 – Chew sugar-free gum
Chewing gum keeps your mouth busy and may help tame sugar cravings. One study found chewing gum after lunch reduced hunger, cravings, and the intake of carb-heavy foods later on.
Just stick to sugar-free gum without artificial sweeteners like aspartame. Opt for gum sweetened with xylitol instead (like this). Xylitol is a natural sugar-free sweetener that helps prevent cavities. It makes a great sugar substitute but is toxic to pets. So be sure to keep it away from your furry friends.
8 – Mind your stress
Science shows that when stress amps up, so do food cravings. Sugary treats provide a natural “pick-me-up” when feeling down. That’s why many reach for sweets to comfort themselves in moments of stress.
Instead of turning to sweets, look for healthy ways to manage stress. Try some meditation, yoga, or deep breathing to help you destress. Or spend time doing things you enjoy and connecting with loved ones to boost your mood.
9 – Get enough sleep
One simple way to stop sugar cravings is to get more Zzz’s. Lack of sleep increases the hunger hormone ghrelin, throws off blood sugar, and can negatively affect your mood. All of which can lead to sugar cravings.
Getting 7-9 hours of shuteye every night will help keep cravings in check.
10 – Step up your gut health
As mentioned, your gut microbiome—the bacteria, fungi, and other microbes that live in your gut—influences your cravings. If your gut has an overgrowth of “bad” bacteria or yeast, you may crave sugar to feed the bad bugs.
Taking steps to improve your gut health can help rebalance your microbiome, which may calm cravings. Here are a few ways to love your gut:
- Eat fermented foods like yogurt, sauerkraut, kefir, kimchi, miso, or kombucha. They contain friendly flora to help repopulate your gut.
- Eat foods with prebiotic fiber like chicory, garlic, onions, leeks, asparagus, oats, apples, or bananas. This will keep your beneficial bacteria well-fed.
- Limit or avoid processed foods like cookies, crackers, chips, processed meat, and other packaged foods. They can cause inflammation in the gut.
11 – Make healthier sweets
When you do indulge, go for quality over quantity. Instead of binging on fudge, enjoy a few dark chocolate truffles—and savor each bite!
When making sweet treats, swap refined sugar for healthier alternatives like coconut sugar, maple syrup, or monk fruit. Bring healthier treats to parties and gatherings to share, so those junk foods don’t seem so tempting.
New to healthier treats? Here are a few of my favorite recipes for better-for-you sweets:
- Detoxinista’s Healthy Pumpkin Bars
- Deliciously Ella’s Sweet Potato Brownies
- Paleo Running Momma’s Favorite Chocolate Chip Cookies
These treats are naturally sweetened and a much better option than Snickers or Oreos. But they can still spike your blood sugar—so it’s best not to go overboard.
Get Control of Sugar Cravings with Functional Medicine at Anchored in Health in Orland Park, IL
The tips we covered will give you a solid toolkit to curb sugar addiction. But if you try the tips above, and are still struggling with sugar, functional medicine may help.
Functional medicine doctors are experts at finding the root causes of stubborn symptoms like sugar cravings. Hormonal imbalances, gut infections, and adrenal fatigue can all fuel cravings for sweets.
Live in the Chicago area and tired of battling with sugar? Anchored in Health is here to help. Our functional medicine doctor can help pinpoint any imbalances that are fueling your sugar addiction—and help you break free of sugar’s spell.
Contact us to learn more or book your first functional medicine appointment here.
Other Wellness Services Offered at Anchored in Health in Orland Park, IL
At Anchored in Health, functional medicine isn’t all we do. We offer a variety of wellness services to support your health and well-being. This includes acupuncture, chiropractic care, massage therapy, and the Shape ReClaimed program. We also provide thermography and genetic testing to help you learn valuable insights about your health.
Contact us to find out how we can help you live a healthier, happier life!
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