How to Stop Eating Sugar: Tips and Tricks to Break the Habit

By Stacy Robinson February 28, 2024 2 mins read 201 Views

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Defining "Sugar"

When we talk about the risks of sugar, we're referring to "added sugars," not the sugar found in fruit or milk. Added sugars are the ones you need to watch out for, as they can be found in many processed foods. It's important to note that alternatives like honey or coconut sugar aren't necessarily healthier options, as they still contain a similar amount of calories as white sugar.

The Problem with Constant Exposure to Sugar

The issue lies in the daily consumption of sugar in processed foods. Our palates become accustomed to a cloyingly sweet taste, which can lead to overconsumption and potential health problems.

How Much Sugar is Too Much?

The average American consumes 17 teaspoons (71 grams) of added sugar per day. However, the American Heart Association recommends that men aim for no more than nine teaspoons (36 grams) of added sugars, while women should consume no more than six teaspoons (25 grams).

Hidden Sugar

Added sugar can be disguised under various names, such as cane sugar, sucrose, fructose, agave nectar, and high fructose corn syrup. With over 70 names for sugar, it can be challenging to avoid unless you make a conscious effort and know what to look for.

Recognizing Food Addiction

The Yale Food Addiction Scale can help determine if you may be experiencing food addiction. Sugar can trigger the release of dopamine, the feel-good chemical in the brain, leading some individuals to be more sensitive to its reward mechanisms.

Methods for Cutting Back on Sugar

There are different approaches to reducing sugar intake, depending on your goals and preferences.

Cutting Out Sugar Completely

While cutting out sugar overnight is challenging, it can be done with a well-thought-out plan. Replace processed and sugary carbs with whole fruits, sweet starches like sweet potatoes, beans, and whole grains. This allows your palate to reset without feeling deprived.

Cutting Back on Sugar

If eliminating sugar seems overwhelming, you can start by gradually reducing processed food intake. Focus on incorporating more nutrient-dense whole foods into your diet. This approach sets you up for long-term success.

Finding Balance

It's essential to find a balance that works for you. If you want to enjoy a sweet treat occasionally, go ahead, but be mindful of your choices. Don't rely on sugar as a reward or stress reliever.

Reintroducing Sugar

After a period of cutting out added sugars, you may find that you can reintroduce them without feeling the same cravings. Treat yourself to a small indulgence, savor it, and observe how you feel afterward. Some people find that their palate has changed, and sweets no longer have the same appeal.

Seeking Professional Help

If the idea of quitting sugar makes you anxious or if you struggle with emotional eating, consider working with a therapist alongside a registered dietitian. Therapy can help address underlying experiences and develop a healthier relationship with food.