Breaking the Cycle: How to Stop Sugar Addiction Naturally

Avoiding processed sugar is not enough to beat sugar addiction. Along with processed sugar, you should also limit your intake of artificial sweeteners. Artificial sweeteners do not reduce sugar cravings, rather they can make you gain weight. In trying to add a little sweetness to your life; you end up taking in more calories.

A study published in 2013 in Diabetes Care found that artificial sweeteners can alter the body's sugar metabolism. This affects the body's glycemic and insulin responses. Apart from this, artificial sweeteners have also been blamed for a number of health problems - from slow wound healing to diabetes.

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A great way to curb sugar cravings is to keep healthy snacks handy. This way, you can eat something healthy instead of craving for your favorite ice cream or creamy donuts. Also, chances are high that sugar cravings lead you to eat unhealthy processed foods. So, keep a good stock of healthy snacks at home as well as in the office.

Keep your refrigerator stocked with fruits and healthy vegetables like cucumbers or carrots etc. A bag of healthy popcorn is another good option in your pantry. For office, you can keep peanuts, raisins and crunchy namkeen biscuits as well as some dark chocolate. Always keep healthy snack options within reach. Don't go shopping on an empty stomach. If you feel hungry while shopping, you are likely to buy more unhealthy food.

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To stop sugar addiction, you must manage your appetite and prevent constant hunger pangs. This can be done easily by including more protein-rich foods in your diet. High-protein foods digest more slowly, keeping you from feeling hungry for longer. Also, protein doesn't disrupt your blood sugar the way refined carbohydrates and sugar do.

A 2010 study published in Obesity (Silver Spring) states that high-protein meals positively affect hunger and satiety in overweight or obese men on a calorie-restricted diet for weight loss. Another study published in Nutrition Journal in 2014 reports that eating a breakfast of high-protein foods reduces food cravings in young overweight or obese men. Choose healthy proteins like lean chicken, low-fat yogurt, eggs, nuts, beans, chickpeas and lentils.

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When you feel a sudden craving for a particular food, try drinking a large glass of water and wait for a few minutes. Drinking water tricks the brain into realizing that you have eaten something. Also, sugar cravings can be a sign of dehydration. So, keep sipping water throughout the day as you may just need to keep your body hydrated to reduce cravings.

Apart from that, there are many health benefits of drinking enough water. It controls appetite, aids in weight loss, and improves skin quality. Don't make the mistake of drinking sodas loaded with sugar or artificial sweeteners to quench your thirst. If plain water is not your cup of tea, make your own tasty beverage by adding fresh mint, lemon slices or other tasty fruits.

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Cinnamon is another good remedy to control sugar addiction. It also helps regulate blood sugar levels. Ceylon cinnamon is considered the best variety to control your blood sugar levels and food cravings. You can drink cinnamon tea to reduce sugar cravings.

Break a 3-inch piece of cinnamon into smaller pieces. Add it to 1½ cups of water and boil it on medium heat. Now turn off the gas and then let the solution sit for 10 to 15 minutes. After this, strain it and drink it. You should drink it once daily.

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Sleep deprivation can increase your cravings for unhealthy and high-calorie foods, which are usually loaded with sugar. Junk food cravings are directly linked to the severity of sleep deprivation. The more sleep-deprived you are, the more you want junk food. Furthermore, appetite is largely influenced by hormones. Being sleep-deprived can cause hormonal fluctuations, which lead to stronger cravings for unhealthy foods and poor appetite regulation.

In fact, sleep-deprived people are at a higher risk of becoming obese than people who get enough sleep. A 2013 study published in the Proceedings of the National Academy of Sciences shows the effect of insufficient sleep on total daily energy expenditure, food intake, and weight gain. The study highlights physiological and behavioral mechanisms that may contribute to becoming overweight or obese. Thus, getting good sleep is an effective way to curb sugar and junk food cravings.

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Hunger and lack of key nutrients are the two major reasons behind sugar cravings. So, to curb hunger, it is important to eat nutritious food at the proper time. Eat something every 3 to 5 hours to help keep your blood sugar levels stable. Eating at the right time will only benefit you if you include the right foods in your diet, which provide your body with all the nutrients it needs.

From protein and fiber to zinc and magnesium, your body needs a variety of nutrients to function properly. For example, protein and fiber help you stay energetic for a longer period of time. On the other hand, magnesium and zinc help in the regulation of glucose, insulin and the neurotransmitter dopamine keeping you happy. In fact, a deficiency of these minerals can cause sugar cravings. So, eat the right food on time.

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Another thing that can help is to go for a walk. There are two benefits of this. First, walking will distract you from the food you are craving. Second, exercise will release endorphins, which are feel-good chemicals in the brain.

Endorphins can help reduce cravings. A 2015 study published in PLOS ONE shows that exercise reduces the urge for sugary snacks and cravings in people who are stressed and overweight. The next time you have a sugar craving, get up and take a brisk walk for 10 to 15 minutes. If you are a runner, it would be even better to go for a run.

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• Including bitter foods, such as bitter gourd, in your diet can help compensate for the body's taste for sugar.
• Eating foods that increase serotonin levels in the body also helps combat sugar addiction.
• Get rid of all sweets in your home as well as the office.
• Keep a close eye on hidden sugar in foods. Read all food labels thoroughly so you know what you are eating.
• Manage your stress levels to help prevent cravings. Use meditation and other techniques to reduce stress.

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Some easy measures can be followed to overcome sugar addiction. First, reduce sugar intake gradually, so that the body can get rid of its habit. Replace processed and sugary foods with fresh fruits, vegetables and whole grains, which provide natural sweetness and nutrition. Also, eating foods high in fiber and protein helps you feel full, which reduces sugar cravings. Drink plenty of water and if you feel like eating sweets, try natural alternatives like honey or jaggery. Exercising regularly and managing stress can also reduce sugar cravings. Gradually, adopting healthy habits can help control sugar addiction.