Milly Gaines
Sugar addiction is a common problem that can lead to various health issues, such as obesity, heart disease, and an increased risk of death. It can also affect one's mood and energy levels, and contribute to chronic diseases such as diabetes and metabolic syndrome. To break the sugar habit, it is important to cut back on sugary foods and drinks gradually, as going cold turkey can lead to stronger cravings. A healthy diet that includes whole grains, fruits, vegetables, healthy oils, lean protein, nuts, and avocados can help regulate blood sugar levels and reduce cravings for sweets. Additionally, reading labels carefully and making small, gradual changes can help individuals manage their sugar intake and improve their overall health.
Characteristics and Values of a Sugarholic Diet
| Characteristics | Values |
|---|---|
| Food | Whole grains, fruits, vegetables, healthy oils, lean protein, nuts, avocados, oats and oat bran |
| Drinks | Water, herbal teas, lemon water |
| Actions | Read labels carefully, avoid sugar in tea or coffee, avoid sugary drinks, eat protein within 20 minutes of waking up |
| Approach | Gradual reduction of sugar, no cold turkey, small actionable goals, balanced meals |
| Avoid | Sugar substitutes, artificial sweeteners, white bread and pasta |
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What You'll Learn
Avoid sugary drinks
Sugar is sometimes hard to spot, as it is often hidden in unexpected foods such as ketchup and salad dressings. Nearly a quarter of the added sugar in our diets comes from sugary drinks, including fizzy drinks, sweetened juices, milkshakes, and cordials. A can of regular cola can contain up to 7 teaspoons of sugar (35g)!
To avoid consuming excess sugar, it is best to cut down on these sugary drinks. Here are some tips to help you do so:
- Choose water instead: Water is the preferred way for your body to hydrate, and it is sugar-free. Carry a refillable water bottle or keep a cup at your desk, making water your go-to choice. You can add slices of your favourite fruits for a boost of flavour or try seltzer or sparkling water if you prefer fizzy drinks.
- Read nutrition labels carefully: Drinks that may seem healthy, like energy drinks and bottled smoothies, can be loaded with added sugars. Look out for terms like sucrose, glucose, maltose, dextrose, syrups, concentrated fruit juice, agave, and honey in the ingredients list. Remember that one container may contain more than one serving, which can increase the amount of added sugar you consume.
- Cut back slowly: If you regularly consume sugary beverages, gradually reduce your intake. For example, mix half sweetened iced tea with half unsweetened iced tea, and slowly decrease the amount of sweetener over time.
- Try healthier alternatives: Instead of sweetened coffee or soda, blend your own homemade smoothies with fresh fruits, vegetables, ice, and low-fat milk or yogurt. You can also opt for herbal teas or make your own infused water with hot water and a slice of lemon or ginger.
- Be mindful of fruit juice consumption: While fruit juices can provide vitamins and minerals, they can also be high in sugar. The juicing process releases sugar from the whole fruit, which can damage your teeth. Limit your combined intake of fruit juice, vegetable juice, and smoothies to no more than 150ml per day.
- Consider the impact on your health: Consuming sugary drinks has been linked to increased risks of obesity, heart disease, and premature death. People who drink a lot of sugary beverages tend to weigh more and are at a higher risk of developing cardiovascular issues. Cutting back on sugar can help control appetite and cravings for heavily sweetened foods.
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Eat whole grains, fruits, vegetables, healthy oils, and lean protein
A diet that helps a sugarholic should include whole grains, fruits, vegetables, healthy oils, and lean protein.
Whole grains
Whole grains are an excellent source of fiber, nutrients, and phytochemicals. Phytochemicals are natural chemical compounds found in plants that have been researched for their role in disease prevention. The fiber in whole grains helps to slow the breakdown of starch into glucose, maintaining steady blood sugar levels and preventing sharp spikes. This can be especially beneficial for those with diabetes. Additionally, the fiber in whole grains can help lower cholesterol and reduce the risk of heart attacks or strokes by preventing the formation of small blood clots.
Fruits
Fruits provide essential vitamins, minerals, and antioxidants, which have numerous health benefits. While fruits contain natural sugars, they do not have the same effect on the body as added sugars in processed foods. The body has to break down the plant cells to absorb the fruit sugars, slowing their absorption and reducing spikes in blood sugar levels. Fruits also tend to contain less sugar than products with added sugars.
Vegetables
Vegetables, especially cruciferous ones like broccoli, are excellent for regulating blood sugar levels. Broccoli sprouts are rich in glucosinolates, which promote insulin sensitivity and reduce blood sugar levels. Eating broccoli raw or lightly steamed is the best way to enhance the availability of sulforaphane, a plant chemical that has blood sugar-reducing properties. Other vegetables like okra and nuts have also been linked to lower blood sugar levels.
Healthy oils
Essential oils can help curb sugar cravings and reduce withdrawal symptoms during a sugar detox. Citrus oils, such as grapefruit, combined with bergamot and lemon, are particularly effective in curbing a sweet tooth. Other calming oils like lavender, ylang-ylang, and frankincense can help manage the stress and anxiety associated with diets and sugar detoxes.
Lean protein
Protein is essential for healthy nutrition and helps promote satiety and weight management. Lean animal proteins include white-fleshed fish, skinless poultry, and specific cuts of red meat, such as pork tenderloin and loin chops. Plant-based sources of lean protein include beans, peas, lentils, and tofu. Low-fat dairy products like cottage cheese, yogurt, and milk are also good sources of lean protein.
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Avoid artificial sweeteners
While artificial sweeteners are sugar-free and typically lower in calories than sugar, they may not be the best option for sugar addicts. Here are some reasons why it is best to avoid artificial sweeteners, especially if you are a sugarholic:
They May Lead to Cravings for Sweets
Evidence suggests that consuming artificial sweeteners can make you crave sweets even more. This is because they are generally hundreds, or even thousands, of times sweeter than sugar, which may overstimulate your sugar receptors. As a result, you may find naturally sweet foods like fruit less appealing and unsweet foods like vegetables unpalatable. This can undermine the benefit of using artificial sweeteners if you end up indulging in sugary treats to satisfy your intensified cravings.
They May Be Addictive
Animal studies indicate that artificial sweeteners may have addictive properties. In these studies, rats that were exposed to cocaine and then given a choice between intravenous cocaine or oral saccharin mostly chose saccharin. While more research is needed to understand the effects of long-term consumption, these findings suggest that artificial sweeteners may have the potential to be habit-forming.
They Lack Nutritional Benefits
Artificial sweeteners do not contain beneficial nutrients like vitamins, fiber, minerals, or antioxidants. While they can reduce the number of calories in your diet, they do not provide the same health benefits as natural sweeteners like fruit or honey, which offer sweetness along with essential nutrients.
They May Have Health Risks
While studies for FDA approval have largely ruled out cancer risk, there are concerns about other potential health issues. For example, in the Multiethnic Study of Atherosclerosis, daily consumption of diet drinks was associated with an increased risk for metabolic syndrome and type 2 diabetes. Therefore, it is important to consider the potential health implications of long-term consumption of artificial sweeteners.
Natural Alternatives
Instead of relying on artificial sweeteners, opt for natural alternatives like stevia, which is an extract of a plant and does not have the same controversial effects as artificial sweeteners. You can also use whole fruit as a sweetener by adding mashed banana to oatmeal or blending dates into a smoothie. These options provide sweetness along with essential nutrients, supporting a healthier diet overall.
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Read food labels carefully
Sugar is sometimes hard to spot, as it is often hidden in unexpected foods, such as ketchup and salad dressing. Therefore, it is important to read food labels carefully to identify added sugars.
When reading food labels, look out for the various names used for added sugars, such as sucrose, glucose, fructose, maltose, dextrose, and corn syrup. These are all different forms of sugar that can be listed separately on an ingredient list, so be sure to scan the entire list for any sugar-related terms. Additionally, check the nutritional information panel for the total sugar content per serving and as a percentage of the daily value. This will give you an idea of how much sugar the product contains relative to the recommended daily intake.
It is also important to be mindful of portion sizes when reading food labels. The sugar content listed on the nutritional panel is typically based on a specific serving size. So, if you consume more than the indicated serving size, you will be ingesting more sugar than indicated. Always check the serving size and adjust your consumption accordingly if you want to stick to a specific sugar intake limit.
Reading food labels can also help you make informed substitutions. For example, you may find that plain yogurt has less added sugar than flavoured varieties, or that unsweetened oatmeal is a healthier option than pre-packaged flavoured oatmeal. By carefully reading the labels, you can make more conscious choices about the foods you purchase and consume, helping you reduce your overall sugar intake.
Finally, be cautious of claims such as "sugar-free" or "no added sugar" on food labels. These claims do not necessarily mean that the product is completely free of sugar. Sugar can still be present in the form of natural sugars, such as those found in fruit or milk. Additionally, sugar-free products may contain artificial sweeteners, which can have their own potential health impacts and side effects. Always read the ingredient list and nutritional information to fully understand what you are consuming.
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Eat foods rich in sulforaphane, like broccoli
Sugarholics should consider eating more foods rich in sulforaphane, a natural compound found in cruciferous vegetables like broccoli, cabbage, and kale. Sulforaphane has been linked to several health benefits, including improved heart health and digestion.
One of the key benefits of sulforaphane is its potential to reduce sugar cravings by improving blood sugar control. Type 2 diabetes is a condition where the body struggles to transport sugar from the blood to cells, resulting in unstable blood sugar levels. Studies have shown that sulforaphane can effectively reduce fasting blood sugar levels and improve long-term blood sugar control in people with type 2 diabetes. This can help stabilize energy levels and reduce the intense sugar cravings associated with blood sugar spikes and crashes.
Broccoli, in particular, is an excellent source of sulforaphane. One study found that consuming broccoli sprout extract, equivalent to 150 µmol of sulforaphane daily, significantly improved blood sugar control in participants with type 2 diabetes. The effects were most pronounced in obese individuals with poor diabetes control. Broccoli sprout extract was also well-tolerated and improved fasting glucose levels in these participants.
To maximize the sulforaphane content in broccoli and other cruciferous vegetables, it is recommended to consume them raw or lightly steamed. Raw vegetables have the highest levels of sulforaphane. If cooking, steaming for one to three minutes at temperatures below 284˚F (140˚C) is ideal. Boiling or microwaving these vegetables should be avoided as it results in a significant loss of sulforaphane.
In addition to its blood sugar benefits, sulforaphane has been linked to other health advantages. Studies suggest that sulforaphane may offer anticancer properties by reducing cancer cell growth and protecting against carcinogens. It has also been shown to improve glucose control in patients with type 2 diabetes and reduce hepatic glucose production.
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Frequently asked questions
A sugarholic is someone who is addicted to sugar and sugary foods.
Eating too much sugar can contribute to obesity, heart disease, and an increased risk of death.
Sugarholics should avoid sugary drinks, such as fizzy drinks, sweetened juices, milkshakes, and cordials. Sugar should also be avoided in tea and coffee.
Foods that can help regulate blood sugar include nuts, avocados, oats and oat bran, and okra. A healthy diet that includes whole grains, fruits, vegetables, healthy oils, and lean protein is also recommended.
Start with small, manageable changes. For example, gradually reduce the amount of sugar in your tea or coffee, or try to limit your intake of sugary snacks. Eating protein within 20 minutes of waking up and drinking lemon water can also help with detoxing from sugar.
