12 ways to break your sugar addiction
Sugar addiction is not a new topic. Many of you have read and understand the potential consequences of eating a lot of sugar and its impact on our bodies. Some of you may not know how sugar has its root in everything. I have written about sugar before, so if you’d like to learn more, check out this blog post, or learn more about my cleanse right here.
Today, I’d love to give you some practical tips on how to break your sugar addiction.
Sugar impacts the following:
- Digestive symptoms
- Hormone imbalances
- Fat stored around the liver and organs, sugar disrupts all kinds of systemic reactions
- High cholesterol
- Opens an appetite and does not allow us to stop (I personally struggle with that with specific food items)
- Brain fog
- Mood disorders
- Weight gain that results in body fat that is hard to tame. (Yo-Yo dieting)
- Increased risk of Type 2 diabetes
- Cardiovascular disease
You may think “I don’t eat that much sugar”, but the reality is that sugar is in everything we consume. All processed and packaged foods and drinks contain sugar.
- Refined grains like flour break down into sugar
- Fruits contain healthy sugar but it is still sugar
- Juice from fruit contains a high dosage of sugar because it is stripped from its fiber
- Dairy breaks down into sugar
- Starchy foods like rice and root vegetables break down into sugar
- Beans break down into sugar
Get the idea? Then we add to it the table sugar, honey, dates, cakes and cookies! how much sugar do you think you consume in a day?
Unless you are reading the ingredients on the label (you will not know many of them because the industry labels them differently. Here is a list of hidden sugars), you are eating more than you think and you are hooked on this addictive substance.
The brain loves sugar because it lights up a bulb of endorphins which activate the pleasure/reward center of the brain. Sugar is considered very addictive (even more than cocaine), and therefore for some people, it is very hard to come of it and they keep coming back for more.
You’ve probably heard people say: “I can’t live without bread“, or “I can’t live without rice or cheese or my wine” or something else! What do they all have in common? They all break down into SUGAR and the brain processes it and strengthens those neural pathways hardwiring our brain and making us more addicted and craving for more while desensitizing our taste buds to sweetness and we want more.
Sugar is everywhere and is socially accepted. We serve it when we have visitors, we enjoy it with our coffee. As we stroll through the supermarket aisles, the tempting aroma from the bakery and the appealing appearance of the sweets on display, draws us in and prompts us to add them to our shopping cart and make a purchase.
Breaking the habit of consuming sugar (“sugar addiction”) is very tough and it depends on many factors and every person’s unique biochemistry. The “WHY” for quitting needs to be very clear to succeed.
If you do plan on breaking your sugar addiction, here are a few pointers. We use the philosophy of crowding out rather than removing by bringing in more of the good stuff onto your plate and slowly you will crowd out the bad stuff.
- Eat more whole foods. Instead of quitting altogether, which will be very hard, we begin by eating more whole real foods vs processed. (Anything man-made and comes in a package)
- Stop adding sugar to your dressing and ask for the dressing to be on the side if you order in a restaurant. Stick to oil, lemon, or vinegar.
- Opt for fruit as a dessert, instead of something sugary. Opt for fruit with a low glycemic index like apples, pears, berries, kiwi, pomelo, or orange rather than mango, pineapple, etc…
- Eat the fruit or vegetable rather than juice it. Fiber helps with the release of sugar by slowing down the absorption.
- Avoid fried foods and everything that is coated with flour. Eat what nature intended, from the earth to the plate without a change in shape or structure.
- Drink water instead of juices and soda. Avoid anything that says FROM CONCENTRATE because it is packed with sugar.
- Introduce more bitter leafy greens or vegetables because these reset your pallet.
- Drink water if you have a sugar craving because it could be a sign of dehydration rather than hunger.
- Fast 5 hours between meals and do not snack.
- Replace alcohol with sparkling water that has lots of ice in the glass and sip on it the entire evening. Coldness has an impact on the brain and stops it from craving.
- Add lemon and salt and bite on it if you have a craving for something sweet.
- For 90 days, avoid all kinds of sugar, flour, dairy, honey, dates and fruits high in sugar. If you hold on for 90 days, you will allow your brain to reset and break your sugar addiction.
If you have any health issues, no matter what it is, cleaning out your diet will be key to repairing and reversing any form of disease. We start with sugar, our biggest culprit, and watch the magic unfold as your health gets better.
I am only a phone call away if you need any form of support. Book your free 20 min consultation right here.
Looking out for your health as always.
Small changes for a healthier “U”