Day Thirteen: Sugar Addiction

Out of all of the questions, the ones that I am emailed the most is about sugar. One person said that when she walks down the candy aisle at Walgreens, her mouth begins to salivate. I am right there with you, it happened to me just tonight.

The study of possible addiction to sugar is something that is getting attention and funding. A recent Priceton University Psychology Study reported that rats demonstrate addictive behavioral patterns towards sugar of increased intake, signs of withdrawal, craving, & relapse. Rats show bingeing behavior with sugar, changes in brain function, & increased sensitivity to psychostimulants after exposure (another possible component of addiction). While there are a number of schools of thoughts about whether or not someone could be addicted to sugar, I tend to think that some people can be. Why?...

Is it easier for you to not have a sugary candy at all, because once you have one you lose control & can't stop? Do you want something sugary when you feel sad, angry, or upset? Can you go without processed sugar for one day, two days, five days without it changing your mood? Do you sneak sugary foods or candy when other people aren't looking? Do you obsess about that chocolate eruption cake you saw at lunch, craving it for hours afterwards?

If so, you're not alone. Here are some tips that I have found helpful before diving into that box of chocolates:

• Realize that you are, in fact, addicted to sugar. Think about when & why you crave it. Journal your thoughts & feelings. It could be a sign of something deeper that needs attention.
  
• Avoid/minimize aspartame & pink/yellow/blue packets of artificial sweeteners, they have an affect on the blood sugar. Large amounts of exposure also has been linked to cancer.
• Eat more fruits & sweet vegetables.
  
• Choose complex carbohydrates from whole grains (brown rice, whole wheat bread, quinoa, millet, whole oats) versus from white flour.
  
• For breakfast, balance protein/fat/fruit to even out your blood sugar (omelette with strawberries on the side, cottage cheese with fruit, greek yogurt with banana or berries). The proteins, fats, and natural sugars will work together to stabilize your blood sugar early in the morning & help keep it stable throughout the day.
  
• Cut out sodas, including that afternoon diet coke. If you have to have caffeine in the afternoon, have a cup of green tea. Caffeine affects the body's blood sugar levels. If you're exercising, getting enough sleep, drinking enough water, & eating correctly, you should have energy during the day without caffeine.
• Go 5 days without sugar, then plan & have your 2 cheat meals. During cheat meals, watch portion sizes. Don't deprive yourself of sugar completely. Complete depriviation can lead to bingeing.
• Beware of hidden sugars or sugar by another name. Ketchup, salad dressings, cough drops, BBQ sauces, teriyaki sauce, juices, even McDonalds french fries all have added sugar. For salad dressing, mix 3-4 parts olive oil to 1 part balsamic vinegar. Add roasted garlic, salt & pepper to taste.

Do: Think candidly about your sugar intake patterns. Would you consider yourself a sugar addict?
Try: Agave Nectar - found next to the sugar & sweetners at your local grocery store, this natural sweetener is a better alternative to sugar than artificial sweeteners. It tastes great in a morning cup of coffee.