Simple Tips to Beat Your Sugar Habit

Did you know that the average American consumes almost 150 pounds of sugar a year and that much of it is hidden? How does this over consumption of sugar, some would say addiction, begin? Mother’s milk is naturally sweet and also represents warmth and nurturing, which may explain why under times of stress, many reach for something sweet.ds

It’s important to understand what sugar is and how it affects your health before learning how to give up the white stuff. The term sugar refers to sucrose, also called table sugar. Commercially produced table sugar comes from either sugar cane or sugar beets. The sweetener High Fructose Corn Syrup (HFCS,) found in many processed foods has replaced regular sugar in a considerable number of products. It is six times sweeter than sugar and does not act the same way as sugar in the body. HFCS does not stimulate insulin production; it is processed more like fat. Some experts believe that it actually converts to fat faster and easier than regular sugar. Its super sweet flavor could contribute to sugar cravings.

Now that you know what sugar is what does it do in your body? There is the obvious disease- type two diabetes, that is closely linked to the over consumption of sugar and the consequence, obesity, but sugar also causes inflammation in the body and inflammation is associated with everything from acne and wrinkles, to arthritis, heart disease and depression. Sugar suppresses your immune system, can cause chromium and copper deficiencies and interferes with the absorption of calcium and magnesium, which can lead to osteoporosis. Sugar leads to tooth decay, can lower your vitamin E levels, and even weakens eyesight.

Sugar cravings are very real for many people. Many former alcoholics have intense sugar cravings because sugar acts very similar to alcohol in the body. For many, alcohol acts like a gateway drug to the over consumption of food. White flour, white potatoes, and white rice all convert to sugar in the body. These will all cause the high rise of insulin and the drop in blood sugar that leads to sugar cravings.

How does one begin to kick the sugar habit?? For some it’s better to go cold turkey and give it up completely. For most, however, a slow and easy approach is better. Here are some tips:

• Change to natural sweeteners. Raw honey, maple syrup, and agave nectar are less processed than sugar and still have their nutrients intact. They burn more slowly in the body and do not cause weight gain as quickly. Remember they are still sugars, so limit the amount you eat! The less you consume, the less you crave. The herb stevia is also a good choice.
• Become a label reader; anything that ends with ‘ose” is a form of sugar (fructose, sucrose, maltose). “Ols” such as mannitol, sorbitol, xylitol and maltitol, are sugar alcohols and are common in breath mints and gum.
• Keep sugar and all sugar products out of the house, so you won't be tempted and give in during times of stress and hunger.
• Soda and juice are high in sugar, so eliminate or reduce your consumption.
• Eat Your Vegetables! Leafy green vegetables replenish the vitamins and minerals you have been losing to sugar.
• Drink more water- 8 glasses a day. We often mistake thirst for hunger. The next time craving strikes, drink some water and see how you feel.
• Stay away from artificial sweeteners! They are a chemical and not a food. Don’t eat any fake foods!
• A little bit of protein is much better for you in the morning because it will create satiety holding you over until your next snack or meal. Eat some form of protein at every meal to help cravings.
• Exercising will reduce cravings.

Generally speaking slow and steady changes are more likely to offer life long success. Good luck!

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