Do you find eating sweets, literally irresistible? Have you ever tried to quit eating sugar and found it so difficult you ultimately gave up? It’s not your fault. Sugar affects our brain pathways in much the same way that other substances like nicotine and cocaine do. When we eat sugar, it has a direct impact on the reward center in our brains called the mesolimbic dopamine system. Constant activation of this system leads to intense feelings of reward each time we eat sugar and will start a never ending cascade of cravings and addiction. What’s even scarier is that the brain will eventually start to change to prevent becoming overstimulated and what that means is that more sugar is needed to get the same feelings of reward.
In 2017, the Centers for Disease Control and Prevention reported that over 100 million Americans have diabetes or pre-diabetes. These are staggering numbers and likely to continue rising without intervention. If you’re on a journey to quit sugar, here are 10 strategies to support you:
Eat Well Rounded Meals
Getting adequate protein and fats and a small amount of carbohydrates at each meal will go a long way toward helping you feel satisfied and not deprived. Also, bumping up fiber intake will help you feel full for longer and improve insulin sensitivity.
Get Enough Sleep
Aim for 8 hours of good quality, restful sleep per night. Without enough, the body produces more ghrelin, a hormone that increases appetite, and less leptin, making it harder to feel full while eating. In addition, when you’re sleep deprived, your body will crave foods that give it quick energy, like sugar. This leaves the door wide open for those cravings to creep back in.
Boost Your Magnesium
Sugar cravings can be a sign of low magnesium so make sure you’re getting in some magnesium rich foods like dark leafy greens, almonds, and pumpkin seeds on a daily basis. If it’s difficult to get enough from food, you can supplement it as well. Bonus: Magnesium promotes restful sleep.
Drink Licorice Tea
Licorice tea has a natural sweetness that can make you feel like you’re having a sweet treat when you’re not actually eating any sugar. It also soothes and coats the stomach and can be stress relieving.
Keep Stress Low
When we’re stressed, our cortisol levels go up and what does our body want? A quick energy fix = sugar. Sugar also prompts the production of serotonin, which is calming and relaxing. Instead, have some self-care practices that you can rely on such as meditation and deep breathing to stay calm and centered during tough times.
Clear the Pantry
When those sugar cravings hit, you’ll have set yourself up for success if you’ve already removed all the temptations. Ditch the candy bars and the cookies and keep your pantry stocked with healthier options. Try having small servings of cacao nibs and cashews ready to go so you can grab one when you feel a craving coming on. Cacao nibs are full of antioxidants and have almost no sugar in them but are naturally slightly sweet, like dark chocolate. The magnesium and fats in the cashews will calm your nervous system and help you feel satiated.
Cut Gluten & Dairy
You might be wondering what gluten and dairy have to do with sugar cravings. It turns out – a lot! It can be harder to quit sugar when eating inflammatory foods like wheat and dairy because inflammatory foods cause cravings. So consider ditching these or at the least, reducing them.
Hydrate
Sometimes sugar cravings can just be a matter of needing some extra hydration. Make sure to drink plenty of pure water – half your body weight in ounces – daily. Try adding in some lemon, lime, or cucumber slices for some variety.
Ditch the Artificial Sweeteners
It might seem logical to reach for that artificial sweetener to help combat the cravings, but unfortunately most are loaded with chemicals. In addition, they themselves can be addictive, causing you to want more and more the longer you use them.
Have a Plan
Having a plan when those sugar cravings strike can mean the difference between grabbing that cookie or not. Taking a walk around the block or having a sparkling water with an orange slice could be your go to distraction from any sudden cravings.
