Kick Sugar Addiction With Keto: A Healthy Guide

Sugar cravings are driven by the brain's need for a reward, rather than the body's need for food. While it can be difficult to resist cravings, especially when hungry, there are ways to manage them. The keto diet is one approach to tackling sugar addiction. This high-fat, low-carbohydrate diet restricts followers to 20 grams of carbs per day, which includes sugar. This means that sugar intake is significantly reduced, and fruits and vegetables are limited. On the keto diet, the body converts stored fat into energy, which can lead to weight loss. While this approach can be challenging, especially in the first week, it can help reset eating habits and curb sugar cravings.

Recognise metabolic and psychological causes of sugar cravings

Sugar cravings can be caused by a variety of factors, which can be broadly categorised into two groups: metabolic and psychological.

Metabolic Causes

• Blood sugar imbalances: When blood sugar levels dip, your body may respond by making you crave sugar to replenish your blood glucose levels. This is especially true for people new to a low-carb diet, but it can also be caused by stress or physical activity.
• Low protein or fat in your diet: Meals that are too low in protein or fat are quickly digested, leading to a quick release of energy followed by a crash. During the crash, your body triggers a sugar craving to elevate your blood sugar back to normal.
• Intense physical exercise: During very high-intensity exercise, your body may crave sugar as it has trouble burning fat at extremely high intensities of activity.

Psychological Causes

• Habits and marketing: Sugar cravings can be caused by habits, such as regularly having something sweet after dinner, or by marketing, such as craving a Coca-Cola after a fast-food meal.
• Sugar addiction: Sugar addiction refers to a psychological dependence on high-sugar foods, which can involve intense cravings or distress when trying to stop consuming sugar. While there is disagreement in the scientific community about whether sugar addiction exists, evidence suggests that the reward for sugar in the brain is similar to other pleasurable activities like sex and gambling.
• Mental health and stress: When you are not feeling your best, it is understandable to reach for things that make you feel better instantly. However, stress eating or medicating with sugar can lead to lower self-esteem and is linked to worsening depression.
• Lack of adequate sleep: Inadequate sleep can cause sugar cravings in two ways. First, it can cause changes in insulin sensitivity, leading to a less efficient metabolism and increased sugar cravings. Second, lack of sleep can diminish functioning in areas of the brain that control hunger and willpower, making you more likely to make unwise food choices.

Understand the keto diet's impact on sugar cravings

The keto diet is a high-fat, low-carbohydrate diet that can be an effective way to curb sugar cravings and lose weight. On the keto diet, your fat consumption is the highest macro intake, while your carbohydrate intake is the lowest. This typically means limiting carbohydrates to 20 grams per day, which leaves little room for fruits, vegetables, sweets, and starches. Instead, your main food sources are fat and protein, such as beef, cheese, chicken, and avocados.

The keto diet works by forcing your body to convert stored fat into energy, rather than relying on carbohydrates as its primary energy source. This metabolic process burns fat from your hips, thighs, belly, and organs.

While the keto diet can be an effective way to reduce sugar cravings and promote weight loss, it is not easy. The first week can be challenging, with symptoms such as cravings, tiredness, and lack of focus, often referred to as the "keto flu." However, after this initial adjustment period, many people report increased energy and focus, reduced cravings, and weight loss.

• Be mindful of your sugar intake: While the keto diet does not require completely eliminating sugar, it is crucial to significantly reduce it to stay in a state of ketosis. Natural sugars, such as those found in fruits and complex carbohydrates, are generally considered healthier options and can be consumed in moderation.
• Choose the right types of sugar: Fructose, sucrose, and glucose are natural sugars commonly found in fruits and vegetables. While these sugars are generally considered healthy, excessive consumption can lead to weight gain due to increased calories. It is important to be aware of the nutritional content of the foods you are consuming and choose options that offer additional vitamins and antioxidants.
• Avoid added sugars: Added sugars are commonly found in processed foods and can compromise the low-carb, low-calorie ethos of the keto diet. These sugars provide empty calories and can make it challenging to maintain a calorie deficit.
• Be cautious with artificial sweeteners: The impact of artificial sweeteners on the keto diet is a complex topic. While they can trick the brain into thinking you are consuming sugar without the additional carbohydrates, they may not effectively curb sugar cravings. Some people choose to avoid artificial sweeteners due to health concerns, while others use them as a stepping stone to reduce sugar intake gradually.
• Understand the health risks of excess sugar consumption: Excess sugar consumption is linked to various health risks, including obesity, type 2 diabetes, heart disease, stroke, and high blood pressure. Reducing sugar intake on the keto diet can help mitigate these risks.
• Manage the "carb flu": When you significantly cut down on sugar on the keto diet, you may experience temporary flu-like symptoms known as the "carb flu." This period typically lasts a few days to a week, after which your body adjusts to the reduction in sugar, and you start to experience the benefits, such as reduced cravings.
• Stay motivated: Completely eliminating sugar may not be sustainable for everyone. If you are a sugar lover, consider gradually reducing your intake or choosing healthier options to stay motivated and stick to the keto diet. Planning your meals and snacks ahead of time can help you make informed choices while maintaining a calorie deficit.

In summary, the keto diet can be an effective way to manage sugar cravings by significantly reducing your sugar intake and choosing healthier options. However, it is important to understand the impact of different types of sugar and be cautious with artificial sweeteners. Additionally, be mindful of the health risks associated with excess sugar consumption and stay motivated by finding what works best for you.

Know the difference between natural and added sugars

Natural sugars are those found in whole foods like fruits, vegetables, dairy products, legumes, and grains. They come in several forms, including glucose, fructose, or lactose, and are sometimes present as complex carbohydrates, which your body breaks down into glucose. Natural sugars are consumed with other useful nutrients like vitamins, minerals, protein, and fiber. Sources of natural sugars also tend to be high in water content and low in calories and sodium.

The U.S. Department of Agriculture (USDA) defines added sugars as "caloric sweeteners that are added to foods as ingredients during food preparation, at the table, or during food processing." Added sugars are not naturally present in foods but are added to them before consumption, either by the consumer or during the manufacturing process. Almost all processed foods contain added sugars, including ketchup, salad dressings, barbecue sauce, tomato sauce, pasta sauces, packaged oatmeal, granola bars, and flavored yogurt.

The Dietary Guidelines for Americans 2020-2025 recommends that added sugar should amount to no more than 10% of your daily calories. The American Heart Association suggests that women consume no more than 6 teaspoons of added sugar daily, while men should limit their intake to no more than 9 teaspoons. It is easy to exceed these limits, even with just a couple of teaspoons of sugar in your coffee and a bowl of granola.

Health Differences Between Natural and Added Sugars

Natural Sugars Have Nutrients

Natural sugars come with a package of other essential nutrients that your body needs, whereas added sugars provide nothing but empty calories.

Added Sugars May Cause Sugar Crashes

Added sugars tend to lead to "sugar crashes" due to the rapid drop in blood glucose levels after consumption. In contrast, natural sugars are processed more slowly by the body.

Natural Sugars Can Increase Satiety

Foods containing only natural sugars leave you feeling full for longer. For example, milk contains the natural sugar lactose as well as protein, keeping you satisfied for longer. Fruits and vegetables are rich in fiber, which provides bulk and helps curb your appetite. On the other hand, you may still feel hungry after consuming refined sugar because your body digests it so quickly.

Added Sugars Are Linked to Health Problems

Added sugars are strongly linked to the development of obesity, heart disease, insulin resistance, inflammation, and other health issues.

Similarities Between Natural and Added Sugars

Despite their differences, both added and natural sugars are made from carbohydrates and are broken down in the digestive tract into simple sugars called monosaccharides. All sugar becomes the same once it reaches your small intestine, regardless of its source. Additionally, both sources of sugar provide 4 calories per gram.

Tips to Reduce Sugar Consumption

• Drink water: Some people suggest that dehydration can cause cravings, so staying hydrated may help curb sugar cravings.
• Eat fruit: A piece of fruit may help satisfy sugar cravings for some people.
• Eat more protein: Protein increases satiety and may help with cravings.
• Get adequate sleep: Proper sleep is important for overall health and may help prevent cravings.
• Avoid excess stress: Reducing stress can help prevent cravings.
• Avoid triggers: Try to avoid specific activities or places that trigger your sugar cravings.
• Take a multivitamin: This will help prevent any deficiencies that may contribute to cravings.
• Don't starve yourself: Avoid becoming too hungry between meals to prevent intense sugar cravings.

Learn how to manage sugar cravings

Sugar cravings are driven by your brain’s need for a “reward”, not your body’s need for food. Here are some tips to help you manage your sugar cravings:

• Eat a healthy and filling meal: It’s important to realise that a craving is not the same as hunger. Eating a healthy meal can help curb your sugar cravings. Protein-rich foods such as meat, fish, and eggs are especially good for curbing hunger.
• Take a hot shower: Anecdotal reports suggest that hot showers or baths may be effective at stopping cravings. The water must be hot—not too hot that you burn your skin, but hot enough that it’s on the verge of feeling uncomfortable.
• Go for a brisk walk outside: Going for a walk or a run can help reduce cravings. It serves a two-fold purpose: it distances you from the food that you are craving, and the exercise will release endorphins, or “feel good” chemicals in your brain, which can help turn the craving off.
• Drink a glass of water: Some people say that dehydration can cause cravings, so drinking water can help curb them.
• Eat a fruit: Having a piece of fruit may help satisfy sugar cravings for some people. Bananas, apples, and oranges work great.
• Eat more protein: Protein is great for satiety and it may help with cravings.
• Get good sleep: Getting proper, refreshing sleep is important for overall health and may help prevent cravings.
• Avoid excess stress: Similar to getting good sleep, avoiding stress can help prevent cravings.
• Avoid certain triggers: Try to avoid specific activities or places that give you cravings, such as walking past a bakery.
• Take a multivitamin: This will help prevent any deficiencies that may be causing your cravings.
• Don't go hungry for too long: Try to prevent yourself from becoming too hungry between meals, as this may cause you to crave sugary foods.
• Skip artificial sweeteners: They don’t necessarily lessen cravings for sugar.
• Go easy on yourself: It may take time to get a handle on your sugar cravings. Be patient and don't be too hard on yourself.

Identify healthy alternatives to curb sugar cravings

Berries

Berries are a great substitute for sugar-laden treats. They are sweet and tart, packed with vitamins, antioxidants, and polyphenols. A cup of strawberries, for instance, contains only 8.2 grams of net carbs. Enjoy them raw, add them to keto dessert recipes like ice cream, or blend them into nutritious smoothies.

Avocados

Avocados are another excellent low-carb fruit option. They are high in healthy fats and fiber, with a one-medium avocado containing 20.9 grams of fat and 9.3 grams of dietary fiber. Avocados can be added to meals, blended into smoothies, or enjoyed as a snack with a sprinkle of sea salt.

Keto-friendly Desserts

Opt for keto-friendly alternatives to satisfy your sweet tooth without the sugar crash. Look for treats made with keto-friendly sweeteners and ingredients like almond flour and coconut flour. Examples include keto cookies, brownies, fat bombs, and chocolate with a cocoa content of 55% or higher.

High-Protein Foods

Protein-rich foods such as meat, fish, eggs, and nuts can help curb sugar cravings by keeping you feeling fuller for longer. Include a good source of protein at every meal to reduce cravings and maintain satiety.

Healthy Fats

Consuming healthy fats at every meal can also help reduce sugar cravings. Examples include avocados, fatty fish like salmon and tuna, nuts, seeds, and high-fat dairy products like butter and cream.

Hydration

Staying properly hydrated can also help manage sugar cravings. Drink plenty of water and consider adding electrolytes to your water to enhance hydration and support your body's fluid and electrolyte needs, especially while on a keto diet.

Exercise

Engaging in physical activity can help reduce sugar cravings by increasing insulin sensitivity and improving mental health. Even a brisk walk or some bodyweight exercises can make a difference.

Sleep

Getting adequate sleep is crucial for managing sugar cravings. Lack of sleep can disrupt insulin sensitivity and impair the functioning of brain areas that control hunger and willpower. Aim for 7-9 hours of quality sleep each night.

Frequently asked questions