Q: I’m going to make a conscious effort to cut back on the amount of sugar I consume daily. Now that the holidays are over and the cookies, candies and sweets are gone from the house, what is the best way to wean my sugar cravings? And what is a normal or healthy amount of sugar to consume on a daily basis?

Name Withheld, Newington

 

A: First a little background on sugar:

Sucrose (table sugar) is a disaccharide composed of two monosaccharides, fructose and glucose. Glucose, the primary fuel for our brain, travels through the bloodstream and into cells,  where it can be immediately used at fuel. Fructose, on the other hand, is transported to the liver and transformed into fat (triglycerides). Over 75 percent of prepackaged foods in the grocery store contain added sugar. The sweetener of choice by food manufacturers is fructose.

The average American consumes between 300 and 500 calories from added sugar daily. This excessive sugar intake can quickly lead to weight gain. Recent studies have also revealed that sugar consumption is an independent risk factor for cardiovascular disease and diabetes. So the American Heart Association recommends limiting added sugar to half of your daily discretionary calorie allowance. Most women should limit added sugar to 6 teaspoons per day (24 grams, or 100 calories), and the average man should limit added sugar to 9 teaspoons per day (36 grams or 150 calories). Remember there are four calories in one gram of sugar, so if a product contains 15 grams of sugar, that’s 60 calories.

Sugar cravings can be caused by dehydration, an imbalance in your gut microbiome (typically caused by antibiotics), nutrient deficiencies (especially amino acids and B vitamins) and stress. The good news is that a healthful diet along with regular exercise will boost the body’s production of serotonin (the happiness hormone) and diminish sugar cravings.

Stop feeding the addiction. A 2013 study by Connecticut College revealed that Oreos could be as addictive as cocaine after observing how the popular cookie affected lab rats brain activity. Eating sugar stimulates a part of the brain called the nucleus accumbens and the result is a surge of dopamine, the pleasure neurotransmitter. After eating sugar, dopamine levels drop quickly and we crave that feel-good high.

  • Drink plenty of water. Up to 75 percent of Americans are not drinking the 10 cups of water prescribed by the Institute of Medicine. Symptoms of dehydration can be confused with hunger cues so, if you are feeling fatigued, have a headache, or your stomach is grumbling reach for a glass of water first.
  • Hide the stash. While you have made a conscious effort to cut back on sugar, the rest of your household may not so designate a place in the kitchen as a treat stash. Just make sure it’s in a cabinet or drawer you don’t use. If you don’t see sweets, chances are you won’t crave them.
  • Stabilize blood sugar. Eat five to six small, balanced meals and snacks throughout the day to keep your blood glucose from dropping into the cravings zone.
  • Don’t skimp on protein and healthy fats. These nutrients provide lasting energy and also stabilize blood glucose, leaving you feeling satisfied. So start the day off with eggs and avocado instead of a muffin or sweetened cereal.
  • Fuel up with complex carbohydrates. Get your carb fix from whole grains, nuts, beans, winter squash and fruit. These foods are rich in complex carbohydrates (sugar and starch molecules bound by cellulose and pectin fibers) that, like protein and fat, provide steady energy to squash cravings.
  • Satisfy your sweet tooth naturally. Enjoy whole fruit and dark chocolate (at least 70 cacao) in moderation. Try adding sweet spices and extracts to your favorite foods and beverages instead of sugar. The flavor and aroma of cinnamon, nutmeg, licorice root, cardamom, vanilla and citrus will keep cravings at bay.
  • Stop cravings in their tracks. Clients report that the sour taste of fermented foods banishes cravings. This is true, but there is more to the story. Sugar cravings may be linked to an imbalance in your gut microbiome, so snack on yogurt, kefir, kombucha, tempeh, cultured vegetables and consider taking a probiotic to support a healthy digestive system.
  • Say no to artificial sweeteners. Non-caloric sweeteners like aspartame and saccharin are intensely sweet, do not satisfy hunger, and may even heighten cravings for sweets. One theory is that artificial sweeteners change how we perceive sweetness, causing naturally sweet foods to taste bland.

Be well.

Brenda Viens is a Community Life Skills Dietitian for the Thames Valley Council for Community Action and Backus Hospital Collaborative. Email her at Brenda.Viens@hhchealth.org. Have a nutrition question for Brenda? Email her at Brenda.Viens@hhchealth.org.