Are you a Sugar Addict?

Do you crave sugary, sweet things? Do you find it impossible to skip dessert? Do you skip meals in favor or a cookie or something sweet? You may be addicted to sugar. Let’s find out why you can’t stop sugar, what detrimental effects sugar has the body and how you can kick your habit!

Sugar cravings can be influenced by a combination of physiological, psychological, and environmental factors. As an alcoholic new in recovery, I found I felt compelled to eat sugar. I used sugar to mimic the rush produced by drugs and alcohol. Studies suggest this is because sugar has addictive properties that impact the brain's reward and pleasure centers. I NEEDED the hit sugar gave me. When sugar activates the brain's reward system, it leads to the release of neurotransmitters like dopamine. This creates a pleasurable sensation, and over time, the brain may associate sugar with a reward, leading to cravings. Stress can also a big contributor as many use sugar as a way to cope or negate negative emotions or emotional distress Breaking this habit can lead to withdrawal-like symptoms and cravings. This contributes difficulty in controlling sugar intake. Or in plain terms, ADDICTION!

For those that aren’t alcoholic and don't have substance abuse issues, the inability to quit sugar may be linked other factors. Have you ever noticed when you don’t get a good night’s sleep or are overtired, you crave sugar? Lack of sleep can affect hunger hormones and increase cravings for energy-dense foods. While we’re talking about hormones, fluctuations, such as those occurring during the menstrual cycle, pregnancy, or menopause, can influence cravings for certain foods, including sugar. I think every person on the planet who ever had a menstrual cycle know this.  

Consuming sugary foods can cause rapid spikes and subsequent drops in blood sugar levels. When blood sugar levels drop, it can trigger cravings for quick sources of energy, such as sugary snacks. Regular consumption of sugary foods can create a habit, and the body may become accustomed to the taste and energy provided by sugar. This is cycle of craving. The more you eat, the more you crave.  

There are two factors I hadn’t considered before researching this topic at length for this newsletter. One is the social/environmental aspect, such as the availability and accessibility of sugary foods, as well as social influences. These can contribute to sugar consumption, abuse and cravings. Advertisements, peer pressure, and cultural norms can play a role in shaping food preferences. People who were raised in a home with regular sugar consumption and far more likely to use sugar and eat sugary foods regularly in their own homes.  

The second factor is a lack of nutrient-rich foods. A diet lacking in nutrient-dense foods, such as fruits, vegetables, and whole grains, may contribute to sugar cravings. The body is seeking essential nutrients that it is not getting from the current diet. I used to really crave chocolate. I discovered I was deficient is magnesium. Once I began supplementing with magnesium glycinate, my chocolate cravings diminished.

Excessive consumption of sugar is associated with several health risks and potentially debilitating issues and diseases.  

Here are the most prevalent and/or pressing:

Weight Gain and Obesity: Foods and beverages high in added sugars are often calorie-dense but nutrient-poor. Consuming too much sugar can contribute to an excess intake of calories, leading to weight gain and an increased risk of obesity. Obesity is a significant risk factor for various health conditions, including heart disease, diabetes, and certain cancers.

Type 2 Diabetes: High sugar intake, especially from sugary drinks and refined carbohydrates, is linked to an increased risk of developing type 2 diabetes. A diet high in sugar can contribute to insulin resistance, where the body's cells become less responsive to insulin, a hormone that regulates blood sugar levels.

Heart Health: Excessive sugar consumption has been associated with an increased risk of heart disease. High sugar intake may lead to elevated triglyceride levels, increased blood pressure, inflammation, and other factors that contribute to cardiovascular problems.

Dental Issues: Sugar is a major contributor to tooth decay. Bacteria in the mouth feed on sugar, producing acids that can erode tooth enamel and lead to cavities. Frequent consumption of sugary foods and drinks can contribute to poor oral health.

Inflammation: High sugar intake may contribute to chronic inflammation in the body. Most recent data and comprehensive research state that the most prevalent and most damaging issue facing Americans is Chronic inflammation! It is linked to a myriad of health conditions, including autoimmune diseases (RA, Lupus, IBS, Graves’ Disease, osteoarthritis, and other inflammatory disorders). While not classified as an autoimmune diseases research indicates that Lyme disease may trigger an autoimmune response and/or its symptoms may mimic an autoimmune disease

Increased Risk of Certain Cancers: Some studies suggest that a diet high in sugar, particularly from sugary beverages, may be associated with an increased risk of certain types of cancer, including pancreatic, colorectal, and breast cancer. I’ve heard for many years that “sugar feeds cancer”. The relationship between sugar and cancer is a complex and nuanced topic. While there is ongoing research in this area, it's essential to understand that the connection between sugar and cancer is not as straightforward as saying sugar directly "feeds" cancer. Cancer cells, like all cells, require energy to grow and divide. They primarily use glucose (a form of sugar) for energy, and they often have an increased rate of glucose metabolism compared to normal cells. This phenomenon is known as the "Warburg effect."

Liver Health: The liver metabolizes sugar, and excessive intake can contribute to non-alcoholic fatty liver disease (NAFLD), a condition where the liver accumulates fat. Severe cases of NAFLD can progress to more serious liver conditions.

What about fruit?

It's important to note that not all sugars are created equal, and natural sugars found in whole foods like fruits come with additional nutrients and fiber. The concern is more focused on added sugars found in processed and sugary foods and beverages. Health organizations recommend limiting the intake of added sugars and opting for a balanced diet rich in whole, nutrient-dense foods. 

How to kick the Sugar Habit:

Addressing sugar cravings often involves a combination of strategies, including adopting a balanced and nutrient-rich diet, managing stress through healthy coping mechanisms, staying hydrated, getting adequate sleep, and gradually reducing the intake of added sugars. Listening to the body's hunger and fullness cues and choosing whole foods over processed sugary options can help regulate cravings over time.  

For me, the ONLY way I got off sugar was to stop eating sugar. About 12 years ago I did a hardcore “Sugar Cleanse” where I stopped eating sugar for three months. THis was done under the guidance of a licensed nutritionist. I had gone to him because I was having serious health issues. This cleanse required no sugar at all! No sugary foods or drinks and really reading labels and ensure there wasn’t ANY hidden sugar is what I was eating. I wanted to avoid unwittingly setting off the “phenomena of craving” and allow my body and body systems to reset. It was very difficult initially but after I got past the first week, it got easier. Today, though I would still consider myself a sugar addict, if I don’t eat it, I don’t have cravings. Conversely, if I eat it, It’s on! Not keeping sugar accessible was key for me. If don’t have it in the house, I won’t make a special trip to the store just to get it.  

Through trial and error, I have found a way of living that works and stays out of the extremes. Kicking sugar isn't easy. But I like the old saying I learned in recovery but alter to apply to sugar. "If sugar isn't a problem, then not eating sugar shouldn't be a problem. 

If sugar cravings are persistent or significantly impact health, it's advisable to seek guidance from a healthcare professional, registered dietitian or ME.  

Questions? Reach out:  sandy@flynnholistic.com