10 Ways to Kick Sugar Cravings to the Curb
Sugar is the drug no judge or jury can keep us from. Yet, the price we pay for abusing it is sky high. Bad habits often begin with childhood and lead to obesity, which is linked to diabetes and heart disease, among other things, and accounts for about 20% of what we spend on health care. If you want to shed some weight, take charge of your health, and swap a true energy boost for the phony sugar-induced kind, here are 10 ways to kick your sugar habit.
But first…how much is too much?
If you eat more than nine teaspoons of sugar per day (that's about 150 calories), the American Heart Association says you're overdoing it. They also say that the typical daily sugar intake is closer to 19 teaspoons or more (285 calories).
Remember that sugar comes in many forms. Whether it's Agave nectar, brown rice syrup, dextrose, high-fructose corn syrup, glucose, evaporated cane juice, molasses, lactose, malt syrup or sucrose, beware! Complex carbs like fries, chips, bagels, pasta, white bread and crackers are no better than eating sugar because they also cause a spike in blood sugar.
If you feel overrun by your cravings, what's the best way to take the power back?
Cold turkey isn't the answer, although there are detox plans that claim to be the only way. It's likely that turning your life into a sugar-free dictatorship will inspire rebellion at some point. Better to take it slow and consider the big picture. There will always be a birthday cake or a holiday feast, and the temptation of neon-lit doughnut shops on every major road.
- Read labels. Be aware that 4 grams of sugar equals 1 teaspoon. Pay attention to the sugar contents in everything you eat, especially processed foods. You'll learn what to avoid fast! The more fresh food (sans the labels) you eat, the better off you'll be.
- Cut your sugar in half. If you like to bake, understand that the average recipe calls for almost double the amount of sugar you need for your treat to taste good. Consider using applesauce, apple juice or maple syrup as white sugar alternatives.
- Take one meal at a time. Cut one treat from your diet each day. You don't need dessert after every meal. Make today a chocolate-free day without thinking about tomorrow. Each "pass" makes the next time easier. Remember that the more you eat, the more you want.
- Eat protein. Foods like lean, range-free chicken, low-fat yogurt, eggs, nuts and beans digest more slowly than sweets and keep you satisfied longer and therefore feeling more energetic.
- Eat fiber. Foods like fruit, vegetables and whole grains help fight sugar cravings and avoid the post-sugar crash.
- Coffee talk or tea time doesn't have to involve white lumps of sugar. Use raw honey instead or stevia-based sweeteners like Truvia. Artificial sweeteners like Splenda, Sweet'N Low, and NutriSweet are often sweeter than table sugar, and therefore won't help your cause.
- Drink more water instead of juice, soda, iced tea, alcohol, etc. Because thirst is often mistaken for hunger, try drinking water at the onset of a sugar craving. Plenty of calories can be cut this way considering a single serving of juice or soda can account for more than one daily allowance of sugar. Better hydration can also help you tack on fewer calories.
- Pay attention to when you reach for a sugary treat. Is it the same time of day? Can you link it to a particular feeling or activity? In order to break bad habits, it helps to understand what lurks behind them.
- Swap it out. If you can learn to replace a negative habit with a positive one, your success rate will skyrocket. Some good swaps are apple and peanut butter, dried fruit, cold-pressed fruit juice, sunflower seed butter and super fruit preserves on whole-grain bread. But you have to figure out what truly works for you.
- Take liquid acidophilus. American Health makes a yogurt-like brand of liquid acidophilus that comes in banana, strawberry or blueberry flavor for gut health. You may actually learn to enjoy it as it aids digestion and takes the edge off your craving for dessert.
Contact Information
Doug Harris
908-994-5138
dharris@trinitas.org
Yolanda Fleming
908-994-5139
Yfleming@trinitas.org