As a serious sugar addict still struggling with my "addiction" I know first hand how difficult it is to get off sugar, and to stay off it. Part of the reason it's so hard to kick the habit is that over time our brains actually become addicted to the natural opioids that are triggered by sugar consumption. Much like the classic drugs of abuse such as cocaine, alcohol and nicotine, a diet loaded with sugar can generate excessive reward signals in the brain which can override one's self-control and lead to addiction.
One study out of France, presented at the 2007 annual meeting of the Society for Neuroscience, showed that when rats (who metabolize sugar much like we do) were given the choice between water sweetened with saccharin and intravenous cocaine, 94 percent chose the saccharin water. When the water was sweetened with sucrose (sugar), the same preference was observed -- the rats overwhelmingly chose the sugar water. When the rats were offered larger doses of cocaine, it did not alter their preference for the saccharin or sugar water. Even rats addicted to cocaine, switched to sweetened water when given the choice. In other words, intense sweetness was more rewarding to the brain than cocaine.
The American Psychiatric Association defines addiction to include three stages: bingeing, withdrawal and craving. Until recently, the rats had only met two of the elements of addiction, bingeing and withdrawal. But recent experiments by Princeton University scientist, Professor Bart Hoebel and his team showed craving and relapse as well. By showing that excess sugar led not only to bingeing and withdrawal, but to cravings for sweets as well, the final critical component of addiction fell into place and completed the picture of sugar as a highly addictive substance.
In stark contrast to this clinical assessment is the fact that for most of us, "something sweet" is a symbol of love and nurturance. As infants, our first food is lactose, or milk sugar. Later on, well-intended parents (me included) reward children with sugary snacks, giving them a "treat," turning a biochemically harmful substance into a comfort food. We become conditioned to need something sweet to feel complete or satisfied and continue to self-medicate with sugar as adults, using it to temporarily boost our mood or energy. But as any addict knows, one quick fix soon leaves you looking for another -- each hit of momentary satisfaction comes with a long term price.
The bottom line is that sugar works the addiction and reward pathways in the brain in much the same way as many illegal drugs. And, like other drugs, it can destroy your health and lead to all sorts of ailments including heart disease, diabetes, high blood pressure, high cholesterol, weight gain, and premature aging. Sugar is basically a socially acceptable, legal, recreational drug, with deadly consequences -- and like with any drug addiction, you have to have a flexible but structured plan to beat it.
Here are some tips to help you cope with sugar cravings:
If you follow these guidelines, perhaps you'll be able to have an occasional 'treat'. Be realistic with yourself and remember that a slip is not a failure. Don't get down on yourself if you slip, just dust yourself off and get back in the saddle. However, if even just a little causes you to lose control, then it's best to stay away from it completely. And my ultimate tip for sugar-free bliss is to remind ourselves to find and pursue "sweet satisfaction" in nourishing experiences other than food.
Frank Lipman, M.D., is the founder and director of the Eleven Eleven Wellness Center in NYC and the author of "REVIVE; Stop Feeling Spent and Start Living Again" (2009) (previously called SPENT) and "TOTAL RENEWAL; 7 key steps to Resilience, Vitality and Long-Term Health" (2003). He is the creator of Eleven Eleven Wellness, Guided Health Solutions, leading edge integrative health programs to help you feel better than ever.
Follow Dr. Frank Lipman on Twitter: www.twitter.com/lipmo
Peter Naccarato: The Price of the Anti-Soda Campaign: Demonizing Obesity and Infantilizing the Poor
How can I break my sugar addiction? - CNN.com
Health Risks Of Sugar Substitutes | LIVESTRONG.COM
Study: Too Much Sugar Increases Heart Risks - TIME
Kristin Kirkpatrick, M.S., R.D., L.D.: Sugar Health Risks: Are You ...
Sugar addiction - Wikipedia, the free encyclopedia
Sugar Addiction Stop Sugar Cravings Binge Eating Sugar Free Diet
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I still eat barely any processed food and cook practically everything from sratch, but I am fighting enormous sugar cravings. There must be some additives in our food today which makes us addicted.
Or it is the hormones or the pesticides. The other day I realized that I really have to read all labels. I was bout to buy sour cream when I saw a sign advertising "real" sour cream. It just had not occured to me before that there could be artificial sour cream. Since then I read everything only to find out that most products contain so many ingredient I have no idea what it is, that I would be forced to come into the grocery store with a dictionaire of possible food ingredients and their effects.
I completely disagree with the advice to take supplements. We should be able to get all we need from a balanced diet.
Learning to read labels is huge! Sugar takes on many forms, as stated, labels tell you what's in there, except for artificial and natural flavours (whatever the hell that is).
Just because something appears healthy, doesn't mean it isn't.
It takes hard work to rid oneself of a food addiction, such as that of salt and sugar, but it can be done.
My husband who was a diabetic for over 20 years, had an Ha1c of 11%, severe neuropathy in both his feet to the point where he could not walk over 75 feet, was on 43 units of insulin a night, was depressed and morbidly obese. 7 years ago, he went on a low carb lifestyle. He lost 80 pounds within 9 months, came off of insulin within 3 weeks, neuropathy which had plagued him for over 15 years was at a pain level of 9 or 10 diminished to a pain level of 1 or less. His doctor called him her poster child for diabetics and said if she could get all her diabetics to do what he did she'd be a happy doctor. It's not rocket science. It's knowing about carbohydrates, what they do to the body, how many you should eat each day, etc. http://www.liveabetterlife.org
You might love it also..
http://sonoranbloomnopaleanow.com
http://babyminding.com/2010/04/27/breaking-the-sugar-habit/
1. We quit going out to eat in restaurants. It seems no matter what I eat (or dont) I always gain after a meal "out".
2. Portion control. Bought new small plates and bowls. I started cutting down on the amount of food per day until I started losing. Put all of what I could eat on a plate and divided it up into the number of meals I wanted to eat. Nibble on some for snacks, for example.
3. I eat the same thing nearly every day. The more boring the food, the less I eat for smell and sight rather than "hungry".
4. Record all shows before watching and then zap thru all the commercials on TV that shows big platefuls of food. This also cuts down on "breaks" for snacks.
5. Buy food in small quantities. Sliced meats, sliced cheese, salads.
6. Never get actually hungry. A tiny wedge of brie can take a long time to nibble. Oscar Meyer bacon pieces one at a time slows eating time. As does nuts in the shell.
A person can skip that one cookie or soda each day and lose 10 pounds in a year!
(More on that here: http://www.garmaonhealth.com/2010/03/small-steps-weight-loss/)
A friend of mine once said, "change is hard by the yard, but by inch it's a cinch".
Yep
This is so true. People do not drink enough water. I suggest carrying around a reusable water bottle around wherever you go. You will be surprised how much more water you will drink and how much BETTER you feel.