Cravings can be a struggle, and sugar cravings seem to be really common, so it's one thing I like to support people with changing. The World Population Review states that the average UK resident consumes around 43 KG of sugar and sweeteners annually! This is a staggering 66.4KG in the USA! This high sugar intake is contributing to the nation's struggle with obesity and diabetes, among other things. We need naturally occurring sugars for normal body function, however often the type of sugars many of us are consuming in high quantities are 'free sugars' frequently from refined, ultra-processed foods.
Our excessive sugar consumption is detrimental to our health.
The term "sweet tooth" is often used to describe a sugar craving or a preference for sweet foods. People who frequently indulge in desserts may identify themselves as having a sweet tooth. Recent evidence suggests a genetic predisposition to sugar cravings, with research indicating that "Sugar Addiction" is comparable to drug addiction. Those looking to combat these cravings must find healthier alternatives to satisfy their sweet tooth.
What is sugar addiction?
Sugar triggers the brain's reward centers, potentially leading to addiction as it stimulates the release of dopamine. While some experts debate the existence of sugar addiction, many individuals experience uncontrollable cravings for more sugar consumption, likening it to a monstrous urge. Foods high in sugar cause the brain to release dopamine, creating a "sugar high" similar to the effects of certain drugs like cocaine and methamphetamine.
Frequent consumption of high-sugar foods can reduce the brain's sensitivity to dopamine, requiring more sugar to achieve the same effect, akin to building a tolerance to addictive substances. Sugar's impact on the brain's reward system, resembling that of other addictive substances / behavious, makes those individuals predisposed to addiction more susceptible to losing control over sugar consumption.
Fortunately, it is possible to satisfy your sweet tooth and manage cravings by opting for healthier snacks and reducing sugar intake. While avoiding obvious sources of sugar like chocolate bars, cakes, ice cream, and sugary drinks is essential, it's important to note that dairy products, some fruits (especially juice drinks), and white flour can also contribute significantly to sugar intake.
Some of the top three sources of added sugar in the Western diet include soft drinks, baked desserts, and sugar-laden fruit drinks. Despite these challenges, there are plenty of delicious options available to satisfy your sweet tooth and control cravings.
15 Healthier Alternatives to the Super Sugary Stuff:
Baked apple (I love this with cinnamon).
Pureed frozen bananas (a bit like ice-cream - you need a decent food processor for this one!).
All-fruit ice lolly (you can buy these or make your own..check ingredients though!)
Homemade trail mix.
Roasted sweet potatoes.
Strawberries dipped in dark chocolate, or just on their own.
Coconut (fresh or in different forms).
Grilled pineapple.
Frozen grapes.
Sliced pear with almond butter.
Wholewheat waffle topped with fruit (my favourite is mixed winter berries from frozen) .
Green smoothie (many versions but I personally like banana, avocado, cavolo nero, spinach, milk, milled flaxseed, milled chia seed, psyllium husk and tumeric).
Wholewheat pancakes! Topped with fruit and yogurt or Kefir.
Baked fruit with a sprinkle of nuts and homemade granola.
Homemade protein balls.
With all of the above ideas and beyond, it's often easy to find inspiration on different ways to create healthy versions with a quick search. I tend to go to BBC Good Food, or Delia Smith's Recipes for free online inspiration, as well as many others! I also have a 'Simplicious' sugar-free recipe book by Sarah Wilson, which I love!
If your body is used to consuming high-fructose, heavily processed snacks, cookies and cakes, transitioning to eating frozen pureed bananas may take some time to adjust. However, by dedicating yourself to reducing sugar intake, you will experience significant improvements in your health that may surprise you. Over time, the sugary treats you used to enjoy will start to taste overly sweet. You will find joy in savouring a delicious dark chocolate-dipped strawberry instead of indulging in a whole sleeve of After Eights / Mint Thins.
I myself have made this transition. It took time, especially as I had an ultra sweet-tooth and could consume a cup of Pick-N-Mix in one sitting, but no more! I still have a little of the ultra-processed sweet foods, like some Ben & Jerry's ice cream, but rarely. Also, I make sure I enjoy it when I do decide to buy a tub. I do not guilt-trip myself for eating it, and this is so important.
Learning to indulge your sweet tooth with less sugar can be a heavenly experience. Imagine having control over your food choices and living without constant cravings.
If you've come this far, it's clear that you're eager to uncover your healthiest self.
Let's make it happen! Don't allow sugar to overpower you. Take a leap and experiment with new ways to satisfy your sweet cravings. Say goodbye to those urges so you can embrace the healthy, joyful life you want. I do work with people to help reduce cravings, including the use of Functional Imagery Training and tools from Dr Helen McCarthy's (The Appetite Doctor) course, which I integrate in to my health coaching. Please contact me if you want to know more! Remember...small steps! Slow and steady wins the race!
Please note: This article is intended to be for educational purposes only, and does not constitute medical advice or replace professional assessment or personalised advice.
I do not hold responsibility for the information on any links to external websites within this article and information within these links/websites may change at any time or no longer be accessible. Any website pages/links added are also for education purposes only.
This is an article you may find interesting if you're keen to learn more about this topic: https://theconversation.com/sugar-why-some-people-experience-side-effects-when-they-quit-166051
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