Struggling with Sugar Cravings?
Sugar. The white substance that is more addictive than illegal drugs. Laboratory mice will prefer sugar over opioid medications, like morphine. So, why do we crave it? Cravings for sugar are literally a brain issue. Sugar lights up our pleasure center in our brains, giving us a temporary “hit” of a high, a moment of feel-good hormones. This feeling does not last long, so we crave another “hit” from those sugary foods. The brain chemical neurotransmitter involved in this process is called Dopamine.
Recognize the hold sugar has on your brain. Most of us struggle with this, including me. Paying attention to your cravings is the first step in understanding it and bringing it under some control. Notice when you have these cravings and what triggered it. Does stress or loneliness or pain trigger it? Sugar comes in many different forms. Obviously, there is the white stuff, but also sugars found in starchy foods and fruits, some vegetables and honey.
What are starchy foods you ask? Foods like breads, potatoes, rice, corn, pasta, chips, muffins, bagels, cereals, etc. Too much of these starchy foods can spike your blood sugar high, which will eventually drop down, causing fatigue and another round of sugar cravings in your brain.
It is difficult to avoid all sugars in your diet, even if you are trying hard to avoid it. Sugar is added to most foods that are processed, like spaghetti sauce, ketchup, and salad dressings.
Learning how to cut back or “quit” your sugar intake takes patience, and self-compassion. Sugar cravings happen as a combination of psychology, genetics and environment, and of course acute or chronic high stress. The gut microbiome (bacteria, viruses, yeast, etc) may be playing a role in sugar cravings as well.
Sugar cravings and addiction are not a personal weakness or lack of willpower, it’s related to your biology and brain biochemistry.
Other tips to know about improving sugar cravings:
*you are not a failure for your lack of control over sugar, don’t blame yourself, but be compassionate to yourself
*the types of foods we eat contribute to our biology of our gut bacteria, and stress, which can trick our brains into making unhealthy food choices. Food literally is medicine.
*fiber-rich foods like vegetables and whole fruit (not fruit juices) can help
*Getting enough deep sleep is critical to your brain function neurotransmitters and sugar cravings
*Sleeping less than 6 hours of sleep per night can cause you to eat an extra 400-500 calories the next day
*Give your body the nutrients it needs to maintain balance:
-essential amino acids in protein and/or collagen powder
-essential fatty acids (Omega 3’s) in fish oil or in eating fatty fish twice a week
-more healthy protein in your diet (non-fried meats)
-more healthy fat (avocado, olive oil, organic butter)
-eat slightly less starchy carbs (less bread, pasta, potatoes)
In time, your brain will gradually slow down the sugar cravings and with it, your blood sugar, blood pressure and waist-line will thank you.
It does take some time to make food adjustments, I wish it was a quick fix!
What about artificial sugars? We will talk about artificial sugars another time…I used to be addicted to Diet Coke, so I understand how difficult these things can be! At this point I’m okay with the use of stevia, monk fruit and Swerve brand for sugar replacers.
Need a partner to help you with sugar cravings?
Contact me, I’m here to support you!