How to End Sugar Addiction
Sugar fuels every cell in the brain. When you overload on sugary foods, it may alter the parts of the brain that control how much you eat. In lab studies, rats that binged on sugar had brain changes like those of getting off drugs. In humans, just seeing pictures of milkshakes triggered brain effects like those seen in drug addicts.
It was strongest in women whose answers showed they were more hooked on eating. 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. Slowly reduce the sugar in your coffee, tea 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. A glass of low-fat milk or low-sugar yogurt can help. There's no need to go drastic. 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. Use fewer processed products, which hide loads of sugar.
Start buying foods without sugar and add just enough to satisfy your taste. Cut out a little bit of sugar each week. After a few weeks, you'll be surprised at how little you miss it. Hunger robs you of the willpower to resist sugar cravings. Eating protein is an easy way to curb those 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 also 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. Look for soluble fiber from fruits and vegetables, as well as insoluble fiber from whole grains. Exercise can't "cure" a sugar addict. But it could change the way you eat in general. As people who work out start to feel better, they often feel a desire to eat more healthy foods. Do what you like, such as walking, riding your bike, or swimming. Just try to do it for at least 30 minutes at a time, five days a week. Honey, brown sugar, and cane juice may sound healthy. In truth, they're about as bad for you as white table sugar. 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. They still contain calories, which will go straight to your hips if you eat too much.
By...Belinda Yeboah
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