Regularly eating large amounts of sugar, particularly added sugar, can trigger cellular inflammation, which can lead to a range of health issues, including type 2 diabetes, heart disease, candida overgrowth, and autoimmune disorders. Because sugar activates the brain’s reward center, causing it to release dopamine and beta-endorphins, it can be more addictive than other foods.
People with naturally lower levels of beta-endorphins get a bigger rush from sweets, too, notes Kathleen DesMaisons, PhD, author of Potatoes Not Prozac: Simple Solutions for Sugar Addiction. The subsequent rush–crash cycle can also spark mood dysregulation and fatigue.
Start by limiting the usual sugar suspects — think desserts, sodas, cereals. Then watch for other items that sneak sugar among their ingredients: ketchup, spaghetti sauce, barbecue sauce, fat-free yogurt. (For packaged food, find label-reading tips here.)
When in doubt, focus on consuming more whole foods so you don’t need to stress about the labels. Though whole foods such as fruit contain naturally occurring sugar, they also offer fiber, which reduces the impact on your blood sugar (but be wary of processed fruit juice, which lacks stabilizing fiber). If a sugar craving hits, reach for a glass of water and a snack with protein, healthy fat, and fiber.
Find strategies to tame a sweet tooth in the articles below.
More on Cutting Sugar
How Sugar Affects Your Health
On average, Americans consume 22 teaspoons of sugar a day — which can fuel inflammation, candida overgrowth, and a variety of chronic diseases, including cancer. Here’s how to tame your sweet tooth.
20 Tips to Curb Sugar Cravings and Kick the Addiction
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Are Sweeteners Like Stevia and Monk Fruit Better for You Than Sugar?
Many health-conscious eaters, paleo bakers, and people with diabetes rely on naturally derived alternative sweeteners — but are they truly better for you than plain table sugar?
Take Back Your Taste Buds
Highly flavored processed foods have hijacked our sense of taste, driving unhealthy cravings and sabotaging our health for too long. It’s time to reclaim our palates.
9 Ways to Expand Your Food Palate
Experimenting with what you put on your plate can open you up to new flavors — and even help you find ways to enjoy foods you’ve previously avoided.
Simple Ways to Eat Less Sugar
A realistic guide to spotting hidden sugars and lessening the consumption in your diet.
How to Break the Caffeine and Sugar Habit
Do you look to sugar and caffeine for a lift? Need 'em to get through the day? Here's why these well-known stimulants may be more than your system can handle.
One Healthy Habit
For more inspiration and other challenges, please visit One Healthy Habit.
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