SUGAR TALK
Recent studies prove that sugar is pretty much probably the most consumed addictive substance around the world and it is wreaking havoc on our health. They are suggesting that sugar should be considered an addictive substance, and could even be on a par with abusive drugs such as cocaine and just like cocaine and other addictive drugs, over time your brain requires more sugar in order to generate the same high. Your dopamine receptors become less sensitive to the presence of sugar, and your addiction to sugar grows stronger.
As so-called “healthy” sweeteners flood the market, we’re left to wonder, which to choose? Is one really better than the other? Whether you’re talking about coconut sugar or honey or table sugar, these sweeteners are all sugar delivery mechanisms with minor differences. Some are sucrose, some are fructose, so they affect the body slightly differently.
The basics: Sucrose is a disaccharide, whereas fructose is a category of sugar called a monosaccharide. Sucrose gets broken down into glucose and fructose before going into the blood stream and raising your blood glucose levels. High levels of blood sugar can damage blood vessels and lead to cavities and gum disease.
Fructose, on the other hand, doesn’t go into the bloodstream like glucose. It has to go to the liver first to be processed into a useable form so it doesn’t raise blood glucose levels. But if you’re consuming excess calories and fructose that fructose can get converted to triglycerides, which makes it mildly worse than glucose in that regard. It is better at restoring liver glycogen, though, which is an important satiety signal for the brain. Another plus: Fructose is less likely to cause cavities.
Still, one type of sugar isn’t necessarily better than another. Too much sugar in the form of sucrose, glucose, or fructose can lead to all these problems. The health impact they have on you really depends on how much you eat of any of them.
Consider keeping sugars to 5-10% of your calorie intake a day. For the average person consuming 2,000 calories per day, 10% of the total calories would mean 50 grams of sugar, or 12.5 teaspoons.
It all depends on your size, your goals, and your activity level. If you want to be moderately fit—say 15% body fat for a man, 23 to 25% for a woman, then you can eat a little more sugar. If you want a six-pack, you’re going to need to eat less sugar. Eat the sugar you enjoy in moderation—and eat it slowly and until you’re satisfied.
ARE ALL SUGARS CREATED EQUAL?
But If we must choose which type of sugar is slightly better than the other, here is the rank of sugar from the best to the worst based on nutritional value and whether they are less processed :
- Stevia
- Honey
- Coconut sugar
- Raw cane sugar
- Agave
- Brown sugar
- Granulated white sugar
- Sweeteners (aspartame, splenda)
HOW MUCH SUGAR ARE YOU CONSUMING?
A candy bar with 24g of sugar is equal to 6 cubes of sugar.
One pint of vanilla ice cream with 84g of sugar is equal to 21 cubes of sugar.
An 8.3oz can of energy drink with 27g of sugar is equal to 7 cubes of sugar.
A single cookie with 18g of sugar is equal to 4½ cubes of sugar.
A liter of soda with 124g of sugar is equal to 31 cubes of sugar.
2 pancakes with ¼ C syrup is equal to 9 cubes of sugar.
One 8oz glass of orange juice with 22g of sugar is equal to 5½ cubes of sugar.
OVERCOMING SUGAR ADDICTION USING 7 PROVEN STEPS
Step #1: Remove all sugar and processed foods from your house.
You can bet you’ll face temptations to eat sugar while you work on breaking your addiction. It is going to happen. You can drastically increase your ability to resist temptation by removing ALL foods from your house that contain sugar as well as those that are processed (remember, highly-processed foods are quickly converted into sugar once you eat them!) Look through your kitchen, cupboards, and pantry for all sugary drinks, cereals, snack bars, yogurts, baked goods, breads, and anything else that contains sugar. Throw ALL of it out and commit to NOT bringing these foods back into your home until you are confident that your addiction has been permanently broken.
Step #2: Eat breakfast that is balanced in MACRO NUTRIENTS.
Many sugar cravings are stimulated because your body hasn’t received the nutrients it really craves . The easiest way to eliminate, or at least minimize, these deficiencies is by eating a well-rounded breakfast.
Eat a breakfast meal that includes healthy sources of the 3 macro nutrients: Carbohydrates, protein, and fat.
Step #3: Drink water (a lot more water).
Chronic dehydration can not only amplify your sugar cravings , but it also slows your metabolism and causes your body to store fat.
The general rule of thumb for water consumption tells us to drink 8 glasses per day, but that should be your bare minimum. If you exercise, add another glass for every 20 minutes that you’re physically active.
Step #4: Prepare healthy snacks in bulk and carry some with you everywhere you go.
Another reason sugar addiction can be difficult to break is because the vast majority of our “on-the-go” snack options are loaded with sugar and refined grains. Cookies, snack bars, crackers, yogurt, granola bars, and many other common snack items will perpetuate your sugar addiction.
Find at least one healthy snack option that is free from sugar and other highly-processed ingredients (like these carrot fries). Prepare a large batch every few days, and store it in portion-sized containers that you can take with you anywhere you go. Remember: If you let yourself get too hungry, your sugar cravings are going to come out in full force. Prevent this from happening by snacking as needed throughout your day.
Step #5: Consciously move your body every single day
Breaking your sugar addiction is heavily dependent on balancing your blood sugar. When you eat sugary foods, or those that are quickly converted into blood sugar, your body has two options:
- Use that sugar as fuel
- Store the excess sugar as fat
Daily exercise gives your body an outlet for excess blood sugar. This doesn’t mean that you have to sign up for a gym membership and sweat till you drop. Going for a walk, stretching at your desk, and playing outside with your kids can all add up.
Step #6: Lower your stress levels.
If you are living under chronic stress, your sugar cravings are going to be tough to beat. The “high” you get from eating sugar is so much more appealing when it can be used to temporarily reduce anxiety and feelings of stress.
Choose one that you would actually look forward to doing each day, then commit to trying it for the next two weeks while you work on breaking your sugar addiction.
Step #7: Get better quality sleep each night.
When do your most intense sugar cravings appear? If you’re like many people, cravings become more intense towards the end of your day. This is affirmed by research showing that sugar cravings are deeply tied to your circadian rhythm and your sleep patterns . If you’re not sleeping on a regular schedule, or if you’re not getting enough quality sleep in general, your sugar addiction will intensify.
The most important step you can take towards getting better quality sleep is to set a bedtime and stick to it. I recommend choosing a realistic bedtime for your weeknights at least (allow yourself some leeway on the weekends if needed).
These 7 steps have been tested and proven to help break even the nastiest sugar addictions. The first few days will likely be the hardest, but you will begin feeling amazing in no time.
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