Break your sugar addiction: Understand your triggers, cut back gradually, eat a balanced meal

Do you gravitate towards sweet foods? Are cupcakes and ice cream your go-to snacks? Do you have to have “something sweet” after your meals? Excessive sugar intake can lead to energy crashes at best, and increased risk of getting diabetes and heart disease at worst. So it’s important to break your sugar habit.

Instead of doing a short-term sugar cleanse, which can only lead you to crave more sugar, adopt healthy and sustainable strategies like eating balanced meals, drinking adequate water and getting quality sleep, to break this habit.

Here’s a step-by-step guide to help you reduce your sugar dependence:

• Understand your sugar triggers

The first step to breaking a sugar addiction is identifying why and when you crave sugar. Cravings are often triggered by stress, boredom, or energy dips. Keeping a journal of your eating habits and noting situations that lead to sugar cravings can help you address the root cause. A study published in Appetite highlights that emotional eating is closely linked to sugar cravings, and understanding these triggers allows you to develop alternative coping mechanisms, like stress-relief techniques or healthier snacks.

Also read | Should you quit sugar completely? Here are the health benefits of controlling sugar in your diet

• Gradually cut back

Eliminating sugar abruptly can lead to withdrawal symptoms like irritability, fatigue, or headaches, making it harder to sustain the change. The Journal of Nutrition recommends gradually reducing sugary foods and beverages to make the transition smoother. For instance, replace sugary sodas with sparkling water or naturally sweetened options like infused water. Incorporate fruits like berries, which are naturally sweet and rich in antioxidants.

• Eat balanced meals

Balanced meals that include protein, fibre, and healthy fats stabilize the blood sugar levels and also help reduce sugar cravings. Good sources of foods for each meal include eggs, nuts, whole grains, and vegetables. A review published in the American Journal of Clinical Nutrition emphasises that steady blood sugar levels are a result of protein and fibre intake, which in turn reduce the urge to have sugary snacks.

• Hydrate

Dehydration is often confused with sugar cravings, resulting in eating too much sweet food. Drinking plenty of water during the day, accompanied by herbal teas or infused water, will help keep you hydrated. The European Journal of Nutrition also states that hydration will enhance your energy levels and general well-being. Therefore, aim for 8-10 glasses of water a day to reduce unwanted cravings.

• Get enough sleep

Poor sleep can affect your hunger hormones. It can make the hunger hormone, ghrelin, go higher, and the satiety hormone, leptin, go down, making you crave more for sugary foods due to insufficient sleep. A recent article published in Sleep Health proves that 7 to 9 hours of quality sleep can help to regulate your appetite and decrease the possibility of wanting sugary food.

Also read | Diabetes, weight gain? Check your sugar consumption

• Avoid artificial sweeteners

Artificial sweeteners are touted as good alternatives to sugar, but instead, they increase your sugar craving and make it a tough habit to break. According to a research article published in Trends in Endocrinology & Metabolism, artificial sweeteners may interfere with your sense of taste and eventually cause more sugar consumption later on. Choose natural alternatives such as honey, stevia, or dates in moderation.

• Read food labels

Added sugars are disguised under various names such as sucrose, fructose, or high-fructose corn syrup in many processed foods. Being informed about these hidden sugars can help you make better choices. The Journal of the Academy of Nutrition and Dietetics has indicated that it is a good idea to read labels and avoid products such as cereals, sauces, and snacks that contain high levels of added sugars.

• Find healthier substitutes

Replacing sugary treats with healthier options can satisfy your sweet tooth without the negative effects of refined sugar. Swap candy for fresh or dried fruits and replace desserts with yogurt topped with berries or a square of dark chocolate (70 percent or higher cacao). According to Nutrients, incorporating these alternatives can reduce sugar intake while providing additional health benefits like antioxidants and vitamins.

Also read | Sugar detox: 7 steps to ditch sugar for a better and healthier you

• Curb emotional eating

Emotional triggers like stress or boredom often lead to sugar consumption as a quick fix. Practicing stress-relief techniques such as meditation, yoga, or deep breathing can help you manage these emotions without turning to sugar. A study in Mindfulness found that mindfulness-based practices significantly reduce emotional eating and sugar cravings.

• Increase physical activity

Regular exercise helps regulate blood sugar levels and reduces cravings by releasing endorphins, the body’s natural mood boosters. According to the International Journal of Behavioral Nutrition and Physical Activity, 30 minutes of daily physical activity, such as walking, dancing, or strength training, can significantly reduce cravings and improve overall energy levels.

• Set clear goals and be patient

Having specific reasons to reduce sugar, such as better energy, improved skin, or weight loss, can keep you motivated. Write down your goals and track your progress weekly to celebrate small wins, like choosing water over soda or skipping dessert. Breaking a sugar addiction takes time and consistency, but with patience and persistence, long-term change is achievable (Journal of Health Psychology).

Additional tips

• Chew gum: Sugar-free gum can help distract you from cravings.
• Stock healthy snacks: Keep nuts, seeds, or whole-grain crackers handy.
• Limit caffeine: Excessive caffeine can lead to sugar cravings for an energy boost.

By implementing these strategies and focusing on healthier habits, you can successfully reduce your sugar dependence, feel more energetic, and improve your overall health.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.