Did you know the addictive nature of sugar rivals that of cocaine, morphine, and cigarettes? Sugar is actually eight times as addictive as cocaine. And so being addicted to sugar (or anything which turns into sugar in the body such as breads, pastas, and all processed carbs) and flour is not an emotional eating disorder as is the common belief. It’s a biological disorder that fuels sugar and carb cravings — leading to uncontrolled overeating.
It’s no accident recovering alcoholics often turn to sugar as they cut out alcohol—it’s an easily available drug. According to a 2008 study out of Princeton University, “rats eating large amounts of sugar when hungry, a phenomenon [known as] sugar-bingeing, undergo neurochemical changes in the brain that appear to mimic those produced by substances of abuse.”
In addition to the detrimental effects of sugar shown in these studies, sugar has been linked to weakened immunity, even feeding certain cancers. Found in most processed foods, artificial fruit juices, and sports drinks (in the form of high fructose corn syrup), and many of the desserts we grew up with and enjoy at holidays and birthdays, it’s hard to resist this ubiquitous substance’s seductive spell. Fortunately, there are healthful ways to beat back even the most powerful sugar cravings.
Cutting Cravings Naturally
Cravings are a method by which your body communicates with you, and they should not be ignored. However, what you think is a call for sugar is likely a lack of something else:
- Protein – eating protein-rich foods like meat, nuts, and beans gives your body a steady source of energy, therefore dampening signals for quick (empty) energy found in sweets.
- Healthy Saturated Fat – adding coconut oil or grass-fed butter to your diet provides solid sustenance for your body and brain, which can help beat back cravings.
- Omega-3’s – a deficiency of alpha-linoleic-acids (ALAs or bioavailable omega-3’s) can cause sweet foods to taste less sweet, which means you crave more of them to satisfy the flavor. Up your intake of flax, flaxseed oil (never heated), and walnuts to prevent this.
- Water – dehydration can trigger sugar cravings; drink 12 oz/400ml of water when your next craving hits.
- Sleep – fatigue stresses your body, but the quick boost you seek in sugar only provides a temporary lift. Instead, take a 15-20 minute nap if lack of sleep is the culprit.
- Exercise – moving your body (especially walking outside) helps keep cravings at bay because you get a potent hit of serotonin—a feel-good chemical that’s also released when you eat sugar.
- Love – cravings for sugar-laden comfort food often point to a psychological yearning for companionship or a lack of self-love. Spend more time working on your primary relationships, socializing or engaging in your favorite activities and your cravings may fade.
One of the easiest ways to understand your cravings is a daily diary. Keep track of the time of day and the circumstance in which a craving hits as well as what you did to relieve it. After a few weeks, you will notice a pattern that will help you anticipate the craving as well as put you back in control.
What triggers your cravings the most? I would love to hear all about it and discuss ways to help you:)
Be well,
Dana