Sugar is one of the most addictive substances in our daily lives. It commands our actions, as we buy that syrup filled latte, or gooey cookie. But why is sugar so addictive, and how do we stop regular cravings for it? Now, not all sugar is bad, such as the natural sugar found in berries. However, what we’re talking about here is processed sugar. Let’s take a look at the science behind its addiction, and some tips to stop cravings.
The first thing to know is that sugar is addictive for everyone. It might seem like you’re the only one struggling with late night snacking on chocolate and old Halloween candy, but we’ve all been there. According to Joseph Detrano, science writer for the Center of Alcohol and Substance Use Studies (CAS), “The average American consumes 17teaspoons (71.14 grams) of sugars per day.” The recommended amount by the World Health Organization is around 50 grams per day for an adult eating a 2,000 calorie diet, but ideally should be less.
It feels like in America you’d have to abstain from eating altogether to stick to the recommended amount of sugar. Much of our food is packed with things that keep us coming back, rather than keeping us healthy. Even items that seem healthy can be filled with sugar. For example, yogurt appears to be a good option, but even a Chobani low-fat yogurt cup has around 32 grams of sugar. This is not to say that all yogurt is bad for you. Just be attentive to the amount of sugar you’re taking in by looking at the nutrition information.
Along with sugary food items being a cause for our addiction, our brains are hard-wired to crave sweets. Laura Kunces, writer for Thorne, says that our hippocampus plays a role in reward-seeking behavior. Our brains cause us to form new habits without noticing it. These can be good habits, such as drinking a glass of water right when we wake up, or bad habits, such as snacking on potato chips late at night. Kunces writes that even just the thought of giving into our cravings can raise dopamine levels in the brain. Even stress can cause us to crave sugar, as cortisol levels rise and our bodies go into overdrive, causing us to use our energy stores. To replenish this energy, we consume sugar.
There are ways to manage sugar cravings, and return to a normal balance in your diet. Kunces recommends a few tips to lessen sugar intake. One of these is to replace bad habits with healthy ones when you get a sugar craving. She writes, “..when you get a craving, try doing 10jumping jacks or drinking a glass of water.” Another tip is to incorporate more proteins or fats into your diet. You should avoid snacks or meals that solely have carbs, and eat like walnuts or fatty fish. Also, get sufficient sleep as this will lessen stress and balance your emotions.
