Refined sugar is actually more addictive than even cocaine, so sugar is pretty much probably the most consumed addictive substance around the world. This is similar to the experience drug users have when using addictive substances. The study also found that withdrawing from chronic sucrose exposure can cause an imbalance in dopamine levels, which will make it hard for people to quit sugar abruptly, or “cold turkey.”
But whether or not sugar is more addictive
than cocaine, researchers and nutritionists are in agreement that yes, sugar
has addictive properties, and we need to be getting less of it. All those extra calories contribute to obesity. But are people eating
all that sugar because they like the taste or because they are addicted to it? If we go by the scientific definition of addiction, sugar doesn't
fit. An addictive substance
induces a pleasant state, triggers tolerance and causes dependence.
Sugar fuels every cell in
the brain. Your brain also sees sugar as a reward, which makes you keep wanting
more of it. If you often eat a lot of sugar, you're reinforcing that reward,
which can make it tough to break the habit.
Think you don't have a
sweet tooth, but crave bagels, chips, or French fries? These starchy foods are
complex carbs that the body breaks down into simple sugars. Eaten without
better foods, starches can make blood sugar surge and crash like sugar. White
rice and white flour do this. Highly refined starches like white bread,
pretzels, crackers, and pasta are worst.
Useful tips to stop sugar cravings:
You don't need sugar as much as you think you do.
In fact, you can train your taste buds to enjoy things that aren't as sweet.
Try cutting out one sweet food from your diet each week. For example, pass on
dessert after dinner. Start putting less sugar in your coffee or cereal. Over
time, you will lose your need for that sugar taste.
You don't have to give up sweetness. Just get it
from other sources. Try fresh berries or pureed fruit on oatmeal instead of
sugar. Explore fruit that's dried, frozen, or canned (without too much added
sugar). A glass of low-fat milk or low-sugar yogurt can help.
If you make small, simple changes to your diet,
it's easy to keep them up. Start by eating more fruits and vegetables. Drink
extra water. Check food labels, and pick those that don't have a lot of sugar.
Cut out a little bit of sugar each week. After a few weeks, you'll be surprised
at how little you miss it. Eating protein is an easy way to curb sugar
cravings. High-protein foods digest more slowly, keeping you feeling full for
longer. Protein doesn't make your blood sugar spike the way refined carbs and
sugars do. Pick proteins like lean chicken, low-fat yogurt, eggs, nuts, or
beans.
Fiber helps fight a sugar itch in many ways. First,
it keeps you full. High-fiber foods also give you more energy. Because they
don't raise your blood sugar, there's no hungry crash after.
Exercise can help wipe out those sugar cravings and change the way you
eat in general. Honey, brown sugar, and cane juice may sound healthy. But
sugar is sugar. Whether it comes from bees or sugar cane, it can cause your
blood sugar to rise. Honey and unrefined sugars are slightly higher in
nutrients, but their calories still count.
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