Some
of us can’t stop consuming sweet treats and sugary drinks even though it adds
on pounds, and makes us feel depressed, nervous, and guilty. Sugar addiction
should be regarded as a serious illness that needs immediate treatment. It is
found in many foods, and is almost impossible to avoid. It has been shown to
contribute to obesity, type 2 diabetes, heart disease, cancer, and tooth decay.
Emotional or psychological dependence on sugary foods and
drinks known as a sugar addiction is a real cause of concern for health
officials in America. Processed foods and refined grains create additional
sugar in the body once the body metabolizes the food. Approximately 75% of
Americans eat excess amounts of sugar that could be classified as having a
sugar addiction.
Anxiety and sugar cravings have a direct relationship.
Stress eating has a direct relationship between eating disorders, anxiety, and
sugar consumption. Anxiety
causes the stress hormone cortisol to be released in the body and for some that
means not being hungry. In cases of sugar addiction coupled with eating to
soothe anxiety, the end result is typically weight gain.
Sugar consumption can create a
short-term high and a spark of energy in the body. People who suffer from
constant tiredness may reach for carbohydrate-rich sugary foods for a boost. Sugar
is as addictive as cocaine. People often
enjoy the dopamine release sugar brings.
People may begin to crave sugar to balance irritability and emotional drops.
The clearest sign of sugar addiction involves eating large amounts of food or
drinks laden with sugar. This addicted individual may eat constantly to combat
boredom, and later become hyper and crash physically.
The
average American currently consumes around 17 teaspoons (68 grams) of added
sugar per day. This is 6 teaspoons (25 grams) for women and 9 teaspoons (37
grams) for men. Below are helps to limit your sugar intake:
·
A high sugar intake is linked to
increased appetite and weight gain. Eating more protein and fat has been shown
to have the opposite effect by reducing appetite and cravings.
·
A lack of sleep causes people to favor
high-calorie, sweet, and salty foods over healthy foods like fruits and
vegetables. Get a good night's sleep (with a minimum of seven hours of sleep)
to help you eat less sugar.
·
Always read food labels to check for
sugar by its many names. The closer to the beginning it is on the ingredients
list the greater percentage of sugar the product contains.
·
Avoiding sugary drinks, such as sodas,
energy drinks and some fruit drinks, will drastically reduce your sugar intake
and could help you lose weight.
·
Breakfast cereals are among the worst
culprits for added sugar, along with pancakes, waffles, and jams. Switch to
low-sugar options such as eggs, oatmeal, or plain yogurt.
·
Canned foods, including canned fruits
and vegetables, may contain added sugar. Always read labels to ensure you
choose versions without it.
·
Common table sauces can contain a
shocking amount of sugar. Always read the label to make sure you choose
sugar-free options (or use herbs and spices to flavor your food).
·
Desserts such as ice cream, cakes, and
cookies are loaded with sugar and provide little nutrition. Switch to fresh or
baked fruit to reduce your sugar consumption and increase your fiber, vitamin,
and mineral intake.
·
If grocery shoppers are hungry, they
tend to buy more high-calorie foods. Try to eat a meal or healthy snack before
you go shopping.
·
If you have sugar-filled snacks in the
house, you are more likely to reach for them when cravings strike. Consider
using distraction techniques if you feel cravings (and keep low-sugar snack
options handy).
·
It is important to avoid obvious sources
of sugar in your diet, such as desserts and sodas, but also to be aware of the
hidden sugar in some common processed foods, including sauces, low-fat foods
and so-called “healthy” snacks.
·
Low-fat foods may contain more sugar and
calories than full-fat versions. It is often better to choose full-fat versions
when you're trying to reduce your sugar intake.
·
So-called healthy snacks, such as
granola and protein bars can contain lots of added sugar. Be prepared and take
low-sugar snacks like nuts and fresh fruit with you when you're out and about.
·
Sugar can be addictive for some people.
If you find giving up sugars to be particularly difficult, natural sweeteners
such as Stevia, Erythritol, and Xylitol can help.
·
Whole foods are free of added sugar and
other additives commonly found in processed foods. Eating more whole foods and
cooking from scratch will reduce your sugar intake.
Sugar
addiction withdrawal symptoms can last from a few days to two weeks. The longer
your body goes without sugar, the less intense your symptoms and cravings for it
will be. New habit formation can take anywhere from 18 to 254 with an average
of 66 days (more than 2 months) for a new behavior to become automatic. The
only timeline that matters is the one that works best for you. Below is a
timetable to remember when you are working on a sugar-free lifestyle:
·
Twenty minutes after you quit sugar-Not
dissimilar to alcohol consuming sugary foods just makes you want to eat more
sugar. Twenty minutes after your first sugar-free meal, you'll be more
satisfied and less likely to reach for second helpings or dessert. This is
likely a result of strengthened willpower so push through and stay on the
positive as things may soon become more difficult.
·
One hour after you quit sugar-An hour
into your post-sugar existence, you should still find yourself on an
upswing. You should feel energized and be more productive, and
less likely to have the urge to
reach for a cookie (or a handful of processed snacks).
·
One day after you quit sugar-When you fill up on sugar, it limits your desire (or potential) to fuel up on
nutrient-dense foods including healthy fats, proteins, and plenty of fiber,
which keeps you healthy, active, and productive. Now that you've gone the whole
day without sugar you've hopefully worked plenty of those healthier
alternatives into your diet. With the increased intake of vegetables and lean
protein, your blood sugar will stabilize, your mood swings will
lessen, and you'll find yourself with fewer cravings.
·
Three days after you quit sugar- This is where things start to take an unpleasant turn. Sugar is an
addiction, after all, and you can't kick most addictions without experiencing
withdrawal symptoms. A few days in, you could experience sugar cravings,
anxiety, and even depression in more serious cases. These effects often taper
off after the first week. Depending on your body's level of sugar addiction,
they could last an extra week or two.
·
One week after you quit sugar-A week
after you quit, one of two things can happen to your body. If your previous
lifestyle was dominated by processed foods, juice, soda, and desserts, you'll
probably still be in detox mode. If your sugar intake was on the moderate side
(and if you're sticking to a diet of protein, fibers, and healthy fats), you should
start to feel better. You will be less sluggish, have more stable energy throughout the day, and have an improved
mood.
·
One month after you quit sugar-The one
month mark is when you'll find yourself completely out of the danger zone. Your
desire for sugar will have disappeared, and you'll find yourself strangely
craving protein and leafy greens instead.
·
One year after you quit sugar-Once you've stuck to a sugar-free
life for a full year, your health will likely have improved. Your body is now
adjusted to functioning on essential nutrients, and because it no longer has
sugar to store as fat, you'll have probably lost weight.
“Sugar is the sociopath of foods.
It acts sweet, but it’s really poison.” (Karen Salmansohn)[i]
[i] Sources used:
·
“10 Signs You Might Have a Sugar Addiction” by Kimberly Holland
·
“14 Simple Ways to Stop Eating
Lots of Sugar” by Alexandra Rowles
·
“16 Things You Didn't Know About Sugar” By
·
“5 things you should know about sugar addiction” by Good
Housekeeping
·
“7 Things That Happen to Your
Body When You Stop Eating Sugar” by Amanda Montell
·
“How
Long Does it Actually Take to Form a New Habit? (Backed by Science)” by James
Clear
·
“How Long Does It Take for a New
Behavior to Become Automatic?” by Scott Frothingham
·
“How to Beat Sugar Detox Symptoms
and Feel Better Than Ever” by Adrienne Santos-Longhurst
·
“Why Is
Sugar Addiction a Problem?” by Krystina Murray
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