This is an archived article that was published on sltrib.com in 2011, and information in the article may be outdated. It is provided only for personal research purposes and may not be reprinted.
The last few months have been a marathon of sugary holiday goodies. So let's talk about sugar cravings. Specifically, how to shake them before they get the better of you — leaving you tired, stressed, achy, overweight and at risk for serious health problems down the road.
Some people seem to glide through life heedless of sugar's temptation. While others — lots of others — really have to work at keeping their cravings in check. Sugar has a way of making a body feel powerless to its siren call. But it's not a matter of mere weakness, and it's not as simple as the proverbial "sweet tooth."
Research has shown a critical connection between sugar and brain chemistry. As Former FDA commissioner Dr. David Kessler explains in his book, The End of Overeating, sugar can trigger the same effects in the brain as highly addictive drugs like amphetamines and cocaine. Sadly, countless people in this country are hooked.
Over the past 20 years, the average American's sugar intake has skyrocketed from 26 pounds a year to more than 135 pounds annually, according to a recent study published by the American Medical Association. Most of that sugar is coming from processed additives such as bleached white cane, beet sugar and corn syrup, all of which are more addictive and health-harming than the sweetness found in nature.
The bottom line: sugar can lure you into seemingly unbeatable cycles of craving, overeating and suffering. You feel helpless to stop once you get hooked on sugar's instant pick-me-up, even though it ultimately leaves you down in the dumps.
Research is great for validating what we often know instinctively. But gut-level gumption is the key to putting positive change in motion. If you're ready to shake the sugar habit, it's time to tap your inner strength, take up the reins and begin retraining your body to resist the sugar habit.
Cold turkey • There is an honest-to-goodness quick fix for breaking the sugar cycle: stop eating sugar, period. Note, I said "quick" fix. But I didn't say it was easy. Once your body is out of whack in terms of sugar cravings, moderation doesn't work anymore. One bite inevitably leads to twenty, and you're back in the trenches. The only surefire solution is stopping cold turkey. The silver lining? Overall deprivation is neither required nor recommended by the experts. Don't stop eating; just stop eating sugar. One of the best ways to avoid sugar — and a host of other unhealthy additives — is by avoiding processed, packaged foods. Again, not easy, but you call the shots.
Be prepared • Grab a pencil and paper and get ready to make a plan. Planning is crucial to eating "outside the package." You can drastically increase success by planning specific meals and snacks throughout the day. Too much flexibility can lead to serious moments of weakness, spurring you to choose a quick snack that contains sugar. Instead of winging it, write a list of "safe" foods. Then make sure they are handy all the time so you never get too hungry.
For snacks, think crunchy, raw vegetables, apples and peanut butter, plain yogurt with unsweetened berries, toasted almonds, cheese, jerky and hard-boiled eggs. Have a sugarless, whole grain bread on hand for toast and sandwiches that won't spike your blood sugar like flour-based breads. I like Ezekial sprouted grain bread, made by Food For Life. It is made sprouted whole grains and no sugar.
When a craving strikes, quell it with a quick glass of water. Or try the old trick of brushing your teeth. Sounds silly, but it works!
Avoid artificial • Don't try to break your sugar habit by relying on sugar-free foods that contain artificial sweeteners like sucralose, aspartame and neotame. The latter is a new synthetic sweetener that is being used in food products, often blended with other sweeteners. These chemicals are associated with multiple health risks, and they seem to interfere with your body's effort to kick the sugar habit.
Look ahead • It can be difficult to break your ties with sugar. Many of us have grown up associating high-sugar foods with comfort, happiness, even love. But it can be exhilarating to let go and liberate yourself from unhealthy habits. Instead of dwelling on all the scrumptious sweets you'll be missing, focus on finding new and exciting savory recipes to try. Before you know it, your palate will become sensitized again to the delicious array of flavors, including the subtle sweetness in foods that truly nourish your body and spirit.
MaryJane Butters is the editor of MaryJanesFarm magazine. E-mail her at everydayorganic@maryjanesfarm.com.