We all go through it — the sudden urge to taste something sweet. Perhaps it is a craving for a delectable dessert after dinner, or even as simple as adding sweet sugar to our morning cup of Joe. The energy and joy we feel as the sugar settles in can become an addictive feeling that we crave time and time again. Unfortunately with sugar “highs” come the sugar “lows” when we feel tired and the urge for something sweet starts all over again. It’s time to uncover the truth about sugar cravings and how we can finally tame our sweet tooth and break our sugar addiction.

Sugar Addictions

How it works – Sugar fuels every cell in the brain so the brain perceives sugar as a reward, which causes our sugar cravings to want more. Simple sugars found in syrup, soda, candy, and table sugar quickly gets absorbed into the bloodstream, causing our blood sugar levels to spike (known as the “sugar high”). Once the blood sugar is moved out of the bloodstream and into our cells for energy, (with the help of the hormone insulin), it causes a drop in blood sugar levels. These rapid changes in blood sugar levels leads to the crash, or sugar “low”, leaving us to feel tired and wiped out and in search for more sugar to regain the “high”. This sets us up for bad eating habits that are hard to break.

The Good News! – Sugar is not needed as much as we think. We can retrain our taste buds to enjoy things that are not as sweet or find ways to curb our sugar cravings. The best way to do this is to gradually cut down foods or drinks with added sugar. This change is more doable for long term so that we are not likely to fall back into bad habits. Try one less sweet food or drink from your diet each week. For example, pass dessert after dinner or use less sugar in your coffee or cereal. Over time, you will lose the need for the sweet, sugary taste!

Most Americans consume about 19 teaspoons or more of added sugar a day, which equates to up to 285 calories. You should be aiming for no more than 6 teaspoons daily for women and 9 teaspoons for men, cutting it down to 100 calories and 150 calories, respectively. Try some of these tips to cut down on added sugar consumption:

No need to completely give up on sweet treats. Simply replace table sugar or sweet processed foods with the “good-for-you” sweets such as fresh berries or fruit in oatmeal instead of sugar. Try dried, frozen, or canned fruit without added sugar. Also, a low-sugar yogurt can help provide you with natural sugars to satisfy your cravings.

• Protein helps! High protein foods digest more slowly, keeping you feeling full for a longer period of time and curbing the sugar cravings. Lean proteins such as lean meats, low-fat yogurt, eggs, nuts, or beans are good choices and also do not make your blood sugar spike up and down the way refined carbs and sugars do.

• Fill up on fiber. Like protein, fiber helps in keeping you full and giving you more energy. Fiber does not raise your blood sugar, preventing any crashes or sugar “lows”. Fruits, vegetables, and whole grains are some good examples to aim for. Smear some peanut butter on an apple for a protein/fiber combo!

• Watch out for hidden sugars. Get in the habit of reading food labels and filter out high sugar foods before they hit your shopping cart. If sugar is listed in the first few ingredients, the product is likely to have more than 4 total grams of sugar, or 1 teaspoon. Sugar can also be labeled differently with names like: agave nectar, brown rice syrup, high fructose corn syrup, evaporated cane juice, malt syrup, molasses and words ending in –ose (glucose, lactose, sucrose, etc.) Foods that are not commonly seen as sweet may contain high amounts of sugar such as ketchup, barbecue sauce, pasta sauce, and reduced-fat salad dressings, which is why it is important to read food labels to help control added sugar intake.

Eating your favorite dessert can be a bittersweet moment as you try to enjoy the rich, decadent flavors while not trying to think about what the next bite is going to do to your waistline. 

While foods and drinks with added sugar taste good, they can negatively impact nutrition and health by displacing healthier foods and causing you to gain weight from the excess, empty calories. When your diet is chronically high in sugar, especially added sugars, your health can be undermined since sugar can suppress the immune system, promote excess inflammation, raise insulin levels, and contribute to aging, weight gain, and disease. However, a small serving of sugar or the occasional sweet treat is not going to instantly translate into a new wrinkle or trigger multiple organ failure.

According to the American Heart Association, the amount of added sugar you can eat a day depends on your “discretionary calories” — your calorie budget beyond what you need to run your body without overindulging. Your discretionary calorie allowance depends on your age, sex, and activity level.

“Most American women should eat or drink no more than 100 calories (approx 6 tsp) per day from added sugars, and most American men should eat or drink no more than 150 calories (approx 9 tsp) per day from added sugars,” states the AHA.”

You can still keep sugar in the diet as long as you aim for more natural sugars (such as in fruit) that also contain desirable nutrients, or stick to your favorite dessert, but consume in moderation. So the next time that rich chocolate cake is calling your name, try some of these tips to satisfy those sweet cravings:

1)      Avoid sugary drinks. According to the American Cancer Society, almost half of sugar consumption in the typical diet comes from sweetened beverages, which includes soda, sweetened teas and juice drinks, and sport drinks. Instead, try swapping these sweet drinks with sparkling water and add lemon (or another fruit) or a splash of fruit juice instead.

2)      Sweeten foods yourself. Buy unsweetened tea, plain yogurt, or unflavored oatmeal and add sweetener or fruit yourself. You are likely to add less sweetener than the manufacturer and you know exactly how much is in your food or beverage. Sometimes it is easier to limit sugar when you see how much is physically added. Would you be more inclined to eat or drink something if you knew it had 16 teaspoons of added sugar in it?

3)      Aim for options that will override cravings for sweets. Eat naturally sweet food such as fruit, some peppers, natural peanut butter, dipped fruit, yogurt, baked apples, fruit & yogurt popsicles, fruit salad, dark chocolate, unsweetened applesauce (or other pureed fruit), and frozen yogurt to satisfy your sweet tooth. Be sure to check the nutrition label for any added sugars or sweeteners!

4)      Focus on fruit. Get your sugar from fruit since fresh produce also contains lots of vitamins, minerals, and fiber. For dessert, try sliced mango, frozen banana slices, and grapes or papaya drizzled with vanilla yogurt.

Just to make it easier, let’s start with the basics.  The main sugars in foods are sucrose (table sugar), lactose (milk sugar) and fructose (fruit sugar).  If only it were that easy.    The natural sugars found in food, including fructose in fruit and lactose in dairy are unavoidable, but it’s when we start adding sugar to food that we start rolling the dice with our health.

Dietary Guidelines for Americans recommend that we limit added sugars.  In order to know if the sugar on the nutrition label is natural or added, you need to investigate further.  Check the ingredient list carefully as we know sugar has many names.  Here is a list from the American Dietetic Association of all the red flags of sugar. 

• Brown sugar
• Corn sweetener
• Corn syrup
• Dextrose
• Fructose
• Fruit juice concentrate
• Glucose
• High-fructose corn syrup
• Honey
• Invert sugar
• Lactose
• Maltose
• Malt syrup
• Molasses
• Raw sugar
• Sucrose
• Syrup

 When reading the ingredient list, remember the ingredients listed first are present in the greatest amount and the ingredients listed last are in smaller amounts.   You may also look for words like “sugar-free” or “no sugar added” on the label for better choices.   The good news is that we don’t have to worry about most of the natural foods that should represent the majority of our diets, including vegetables, fruits, lean meats, and whole grains.  The more processed the food, the greater the risk of sugar or (its aliases) being present so beware!

By Emily Barr, MS, RD, CNSC

Want More?? Check out these posts from Emily…

Meet Emily

Halloween Temptations

High Five to Healthy Lunches

Vitamin D: Sunshine Vitamin, or not?

Summertime Drinks that Won’t Bust Your Diet or Your Waistline

Best Defense Against Cellulite

Water Filled Summer

Value Menu-Eat now, Pay later

Different ages, different requirements to be healthy

Kids Really Do Like Fruits and Vegetables

Spring into Green