Researchers have found that sugar cravings can be just as bad as drug addiction because they both activate the same parts of the brain.
Just one extra Snickers bar or Reese’s Peanut Butter Cup probably won’t put your health at risk. But eating too much refined sugar can lead to very harmful consequences in the long run.
High levels of sugar in the blood can lead to weight gain, type 2 diabetes, high blood pressure and cholesterol, and heart disease.
“Excessive sugar consumption increases the risk of prediabetes, diabetes and many other chronic diseases,” explained Kathryn Massoud, an advanced practice nurse practitioner at Hartford Healthcare, in a statement.
However, fighting a sweet tooth is easier said than done. Experts say there are several steps you can take this holiday season to fight cravings and keep your sweet tooth in check.
Quit cold turkey
Experts disagree on “cold turkey” detoxification. Dietitian Beth Chervoni told the Cleveland Clinic that this approach is too sudden and won’t work long-term.
However, complete abstinence can help break the habit relatively quickly.
“It takes about three to four weeks to break a habit,” said Dr. Vijaya Surampudi, an assistant professor at UCLA Health. So, cold turkey is one of my favorite ways.
Otherwise, slowly reducing your intake by eating fewer sugary foods and eating smaller portions of each food at breakfast, lunch, and dinner can help reduce cravings.
Indiana Jones method
Quickly replace that gold-wrapped chocolate with sweet, healthy fruit! (Like Indiana Jones, who trades Aztec artifacts for a sandbag before the telegraph mechanism activates.)
There are some sugars in the fruit—sometimes as much as 20 grams per piece—but they’re natural, along with essential vitamins and minerals like immune-protecting vitamin C and vision-boosting vitamin A.
Fructose in fruit is actually not harmful unlike other foods.
“Unless you have diabetes or some other condition where you need to control your blood sugar levels, you’re probably not eating enough fruit for the sugar content to be a concern,” Chervoni said.
The Ministry of Agriculture recommends consuming about two cups of fruit per day.
Take sweat pants
Go to the buffet! You may not actually be eating enough.
If you don’t get enough throughout the day, your body will crave empty calories, nutritionist Anna Taylor told The Clinic. Simple sugars are some of the fastest fuels – but they’re not the fuel you want.
“This leads to significant hunger, which makes you crave anything sweet you can get your hands on,” she said.
There may also be a lot more sugar in your meals than you realize. For example, half a cup of baked beans can have almost a quarter of your daily recommended sugar intake because it’s sweetened with molasses and canner sugar.
Protein-heavy alternatives like protein bars can keep you fuller for longer.
If you’re really craving chocolate, go for the dark stuff. It contains antioxidants that protect body cells from damage and can have up to 100 grams of sugar less than milk chocolate.
Take real care of yourself
Sleeping, exercising, drinking plenty of water, and touching the grass can all provide distractions and prevent sugar cravings.
Most of us can’t get enough of at least one of these activities.
Drinking enough water is vital because it helps deliver nutrients to the body’s cells, regulates body temperature, and protects our joints and organs.
“Research suggests that mistaking dehydration for hunger may also trigger cravings,” the clinic writes.
Women should consume at least 2.7 liters per day and men should consume 3.7 liters. This makes about 11 to 15 eight-ounce cups. People can get more throughout the day by carrying a reusable water bottle and eating hydrating foods like grapes or watermelon.
