Day Seventeen: Sugar Addiction

Out of all of the questions, the ones that I am emailed the most are 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.

The study of 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, craving it for hours afterwards?

If so, you're not alone. Here are some tips...

Realize that you are, in fact, addicted to sugar. Think about when & why you crave it. Food journaling can help uncover a sign of something deeper that needs attention.

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). These will work together to stabilize your blood sugar early in the morning and keep it stable throughout the day.

Cut out sodas, including that afternoon diet coke. Minimize caffeine throughout the day. Caffeine affects the body's blood sugar levels and insulin release. If you're exercising, getting enough sleep, drinking enough water, & eating correctly, you should have energy during the day without caffeine.

Try going 5 days without refined sugar, then plan and have your 2 cheat meals. During cheat meals, watch portion sizes. Don't deprive the body of sugar completely. Complete depriviation can lead to bingeing. In time, the body will naturally adjust and it will feel comfortable to drop down to one cheat meal, then none.

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.

I challenge you to think candidly about any patterns in your sugar intake, journaling where applicable. I challenge you to try agave nectar, a natural sweetner with a lower glycemic index than honey or sucrose. It is located in the sweetner section at the grocery or health food store.