Tame your sweet tooth by following accredited nutritionist Caitlin Reid’s top tips.
10 ways to beat your sugar addiction
Tame your sweet tooth by following accredited nutritionist Caitlin Reid’s top tips.
Don’t tempt yourself by having easy access to sugar snacks at home or work. Spend an hour getting rid of all the sugary foods from your pantry and fridge. Having easy access to sugary foods will only exacerbate your cravings, making the habit even harder to break. Food out of sight is also out of mind.
Glycemic index (GI) refers to the rate that carbohydrates are broken down and released as glucose into the bloodstream). Foods with a lower GI are more slowly digested by the body, which helps sustain blood sugar levels. Eating fewer refined, high GI foods and more unprocessed low GI carbohydrates such as wholegrain breads and cereals helps control energy levels and reduces the likelihood of reaching for sugary, processed foods for a quick fix.
Dehydration can trigger sugar cravings, so make sure you drink adequate amounts of water. When a sugar craving hits, drink two glasses of water first and then re-evaluate whether you need any sugar.
Most of your cravings are in your head instead of being a physiological response to hunger. Most cravings pass within 20 minutes so take your mind off the cravings by doing other things such as exercising, calling a friend of having a relaxing bath. If you’re still thinking about food after 20 minutes, there’s a good chance you’re hungry, so grab a low-GI, high-protein snack such as reduced-fat cheese with wholegrain crackers, natural yoghurt with berries or a small handful of almonds and dried apricots.
Chewing sugar-free gum helps reduce sugar cravings and reduce the number of kilojoules you eat. According to research from the UK, people who chew sugar-free gum after a meal significantly reduced their desire for sweet snacks compared to those who did not chew1. In fact, people who chewed sugar-free gum suppressed hunger for almost three hours after a meal and reduced their sweet snack intake by 160kJ compared to those who didn’t chew.
Lots of sugar can be hidden in your favourite foods – baked beans, tomato sauce, peanut butter and more — so make sure you read the labels. Sugar can be written in a number of different ways on the food label. Here are some of the common ones: dextrin, fructose, fruit juice concentrate, glucose, honey, invert sugar maltose, lactose, mannitol, maple syrup, molasses, raw sugar, sorbitol and xylitol. If sugar is one of the first three ingredients, the product will be high in sugar.
Skipping meals causes your blood sugar levels to drop, increasing the likelihood of binge eating on sugar foods to help crush your cravings. Eat three meals a day and include low-GI, protein-containing snacks if you need them.
Stepping outside for a 15-minute walk can crush your cravings, says research published in the journal Appetite. In the study, 25 regular chocolate eaters were asked to go without chocolate for three days and then to either complete a 15-minute brisk walk or rest. They then took part in activities that would normally induce chocolate cravings, including opening a chocolate bar. Those who exercised reported reductions in cravings, which persisted for 10 minutes after the walk. So next time those cravings hit, step outside for some fresh air.
Not getting enough sleep affects hunger levels and how efficiently your body burns kilojoules. Inadequate sleep increases levels of the hunger hormone ghrelin, which increases our desire for snack with a higher carbohydrate content the following day3.
Write down all the foods and drinks you consume as well as your mood and activity you were doing when you at. This can help you identify the triggers that cause you to increase your sugar intake. Awareness around your habits makes it easier to change.
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