How Sugar Addiction Works


How to Beat Sugar Addiction

Think you'll never be able to pass on the birthday cake, or indulge in the proper half-cup-serving-size of ice cream? Actually, there's reason to be positive about kicking your sugar addiction. Doing so is not nearly as daunting as it may seem. First, it's important to know that you're not alone. People around the world are eating more sugar than ever before. That's because the food industry has been adding more of it to various products over the years. So even if you eat a relatively healthy diet with limited desserts, you're still likely eating more sugar than in the past -- and therefore your palate has become conditioned to prefer sweeter foods and beverages. But this also means you can also retrain your palate to prefer less-sweet foods by removing sugar from your diet, little by little [source: Pagoto].

How? Do you add three packets of sugar to your coffee? Switch to two. Once two starts to taste good, drop down to one. Next time dessert is served, split yours with someone at the table. If you guzzle a soda every day at noon, swap it out with water one of those days. Next time you're at the grocery store, buy a granola bar that has fewer grams of sugar per serving than your current favorite.

It's not just about eating less sugar, though. Exercise, for example, often erases food cravings across the board. A 2013 study found that if you regularly keep moving, your brain gets less excited by images of ooey, gooey, highly-caloric foods. Eating more protein- and fiber-rich foods also helps you kick the sugar habit, as these foods keep you fuller longer. They also don't make your blood-sugar levels spike and then crash as sugary foods do; when such spikes and crashes happen, you're more likely to crave even more sugar. You can also try swapping out a sugary snack for a non-sugary one -- say, a handful of nuts instead of a candy bar -- or simply wait five or 10 minutes when your sweet tooth starts wailing to see if it will stop [sources: Barclay, Killgore, Smith]. Now, was that so bad?

Author's Note: How Sugar Addiction Works

Thankfully, I'm not addicted to sugar, although I do love a good piece of chocolate. But salt? That's another story. Pass the chips, please.

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Sources

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  • American Heart Association. "Sugar 101." Nov. 19, 2014. (April 9, 2015) http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Sugar-101_UCM_306024_Article.jsp
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