There has been a lot written on how to break a sugar addiction. And, believe me, in the United States we are sugar addicts. It’s not an easy subject to engage in with most people. Nobody wants to talk about giving up their sweet tea, soft drinks, pies and pastries, and the plethora of other sugar laden treats. It’s kind of like taking a steak away from a hungry wolf. But, its something that needs to be talked about. Why? Because sugar causes lots of problems.
There are questions you need to be asking yourself. For instance, is your blood sugar within the normal blood sugar range? Are you becoming insulin resistant? Are you addicted to sugar? You may think these questions are not important, but they are. You may think its crazy to think of sugar as a drug that you can become addicted to, but it isn’t. In fact, studies have shown that highly concentrated and processed sugar outperformed cocaine as the drug of choice by lab rats. Yeah, you read that right! If you think food companies don’t know these things, you better think again! They know it and they use it to their advantage!
As for normal blood sugar levels, more people than you might realize are either already insulin resistant or on the verge of it. This means that if you haven’t had your blood sugar checked, you definitely need to. Elevated blood sugar can indicate and ultimately lead to type II diabetes.
Look, sugar in its natural state in not bad. In fact, in its natural state sugar contains many vitamins and minerals. Its the highly processed forms of sugar (high fructose corn syrup, table sugar ect.) that are a problem. In these forms sugar can become very addictive. You know what I’m talking about. All of us have cravings for something sweet sometimes. Not only do we crave sweets things, but we also have cravings for savory things. Most processed foods have some form of highly concentrated sugar in them. It makes them taste good and it makes us want them more (remember the lab rats). The manufacturers put it in there for a reason, folks.
So, how do you break a sugar addiction?
1. Learn to identify sugar.
I know… You know what sugar is, right? But, I bet you don’t know all the places food manufacturers hide it. You need to read food labels and learn to spot sugar.
Below is a list of some of the places sugar is hiding in processed foods:
| Agave nectar Agave syrup Barley malt Brown rice syrup Brown sugar Cane sugar Cane juice Cane juice crystals Corn syrup High fructose corn syrup Corn sugar Corn sweetener |
Corn syrup solids Crystalized fructose Date sugar Dextran Dextrose Diatase Diastatic malt Evaporated cane juice Fructose Fruit juice Fruit juice concentrate Glucose solids |
Honey Lactose Malt Maltodextrain Maltose Maple syrup Raw sugar Refiner’s syrup Sorghum syrup Sucanat Sucrose Turbinado sugar |
Read the labels before you buy. Look for foods that contain only natural sugars and have no added sugars.
2. Re-stock your pantry with sugar-free or no-added-sugar products.
You probably found in step 1 many of the foods you have been eating are chocked full of these hidden sugars. That’s okay, now you know what to look for. So, now its time to re-stock your pantry.
First, let’s take a moment to think about the layout of a typical grocery store. You’ll notice that the outside ring of the the store is stocked with fruits and vegetables, lean meats, diary products, and whole grain breads. The inner isles are typically stocked with cookies and cake mixes, processed boxed foods, chips, sodas, and sugary fruit juices. So, it makes since to spend most of your time in the outside ring, right? Now, when you get into the inner isles you’ll need to be cautious. There is good to be found there, you’ll just need to be vigilant in reading the labels.
Select items that contain no added sugar. For instance, oatmeal is good (just plain old oatmeal) not the little packets that have fruit in them, because these types of oatmeal (while they taste really good) are heavily laden with sugar. Get the picture?
Look, there are things you can do to beef up your oatmeal. Add fresh fruit or add stevia. It is best to stay away from artificial sweeteners, but stevia in the raw is a natural (plant based) sweetener that contains no calories. Meal planning can be a little tricky at first, but it is an essential part of breaking your sugar addiction.
3. Make a conscious effort to change.
Now you’ve identified hidden sugar and re-stocked your pantry, so its time to make a conscious effort to beat the sugar cravings. It’s not going to be easy, but you can do this. You will have cravings. When you do, try taking a walk or working on a hobby. Anything that will take your mind off of the craving will help. Cravings generally only last for a short time, so find some way to occupy your time until the craving passes.
4. The life plan.
Now that you have things under control it’s time to devise a plan for life. It usually takes a few weeks for behavior to become habit, so it’s important to stick with it. Once you have made “sugar free” a habit it’s okay to add a little sweetness back into your life. Moderation is the key. I recommend using natural sugars like honey or maple syrup or agave nectar. Just make sure you use them in moderation. Find ways to make sweet treats that use less sugar. Think about what you are doing and create a plan that you can stick with for life.
Changing your ways is never easy, but you can do it. All it takes is a little effort and a positive attitude. You’ll be healthier, your body should be back in the normal blood sugar range, you will feel better, and for the first time in a long time you’ll be in control of your well-being!
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