Health, Diet, Healthcare, Men's Health, Women's Health
There is more added sugar hiding in grocery stores, convenience stores, and restaurants than ever before. Our food supply looks entirely different than it did 20 years ago, and added sugars don’t seem to be leaving any time soon. Although our food environment has changed, our brains have not. Our brains are the same as our ancestors who were hunters and gatherers and sought food for hours on end. But today, when it comes to sugar, it has become increasingly difficult to let the rational part of our brain do its job. Our rational brain is constantly overruled and the primitive urge to eat sugar wins. Through various research studies that I’ve conducted, we’ve found that sugar is addictive, and its addictive properties explain why we struggle to control our intake of added sugars.
One of the biggest hurdles we face when ending our sugar addiction is cravings. Cravings are a natural biological response that humans have. Sugar cravings are classified as hedonic cravings—they occur when we crave food for pleasure. Whenever we eat cookies or candy, our brain experiences pleasure from indulging in those foods, which later triggers hedonic cravings. When we eat sugary foods every time we crave them, our brain’s reward-processing mechanism may be altered. If we constantly feed into our hedonic sugar cravings, we will never be able to quit sugar for good. Fighting sugar addiction can be challenging, but I have created a seven-step approach to ending your sugar addiction that is realistic, simple, and sustainable.
The very first step in this process is to admit you’re addicted. This may be a hard pill to swallow, but it is necessary. Even if you do not feel that you are addicted, you are still at risk, and it is important to recognize this to start your recovery process.
The second step is to identify the sources of added sugar in your diet. Don’t forget how sneaky sugar can be; it is hiding in plain sight! Start this process by completing an audit of the foods you have on hand. Take note of which foods contain added sugar and how much they contain. Once you identify the sources in your fridge, repeat this process with your pantry. It is also beneficial to keep track of the added sugars in your diet through a three-day food diary, which further identifies foods rich in added sugar.
Identifying what foods or situations trigger you to overindulge in sugary foods is the next step. Triggers may arise when you’re in a bad mood, feeling sad, or coping with a negative situation in your life. Some common triggers that lead to overeating include stress, rewarding accomplishments, and our routines.
Just as I mentioned before, sugar is hiding in plain sight—especially in your favourite beverages. It can also sneak into what we add to our beverages—like adding sugar-filled creamer and mocha to our morning coffee. Take stock of what drinks you consume and make some changes. In America, sugar-sweetened beverages are the largest contributor to excess calories and added sugars in the diet.
You’d be surprised how added sugar hides in breakfast foods. Starting your morning with a nutritious breakfast will kick-start your metabolism and help you burn more calories throughout the day. Breakfast has nearly turned into dessert in America with foods like cinnamon buns, doughnuts, and pastries! Revamp your breakfast with nutritious options such as eggs, Greek yogurt, or oatmeal with walnuts, peanut butter, and fruit on top!
Once you’ve planned nutritious breakfast swaps, focus on dinner. Incorporating greens into every meal will ensure you are eating the nutrients that your brain and body need to function. Choose an entree that is sugar-free, such as chicken, turkey, or fish. Using spices can help to add some flavour and jazz up your dinners!
Let’s circle back to lunch. Keep your favourite lunches but modify them to contain less sugar. If you enjoy a BLT sandwich, use a lettuce wrap and add some avocado in place of mayonnaise. The simpler you can keep your lunch—the better! When snacking, choose foods that will provide your body with nourishment—like fruits, vegetables, nuts, and seeds!
The seven steps that I outlined are the perfect way to kick-start your fight against sugar addiction and put an end to it for good. My new book Sugarless: A Seven-Step Plan to Uncover Hidden Sugars, Curbs Your Cravings, and Conquer Your Sugar Addiction divers deeper into each of these steps and provides specific tips and tricks that will set you up for success in this process.
Sugarless: A 7-Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Your Addiction by Nicole M. Avena, PhD, was published on 8 February 2024 and is available now from Bookshop.org
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