Raise your hand if you love cookies, chocolate, cakes, and ice cream. I am raising my hand because I have a bit of a sweet tooth. So many of you have shared your concern about having too much sugar in your diet and what to do about it. So today is all about how to crush your sugar cravings.

The question I was asked recently (and many times before) is the following: I struggle with my weight as I’m getting older, and I seem to put on weight quickly. I have big sugar cravings, and it seems impossible to eliminate sugar from my diet, so what do I do?

Why do we like sugar so much?

There are reasons why we have sugar cravings. You want cookies, cakes, or sweets beyond what it tastes like. Even though you joke about your sugar addiction, that is precisely what it is. Treat it as an addiction if you want to get past your sugar cravings. I always hear it: “I can’t control my sugar cravings. There’s just no way, but I don’t even know why I’m craving something sweet right now.”

4 reasons that may cause your sugar cravings:

• You’re dehydrated. Hydration keeps your blood sugar levels stable (and keeps cravings at bay)
• You don’t eat enough or eat infrequently
• You have developed a habit of eating sweets at a specific time
• You have overeaten starch

Now, many dangers are associated with a diet that is too high in sugar. Chronic high sugar intake can reduce the body’s ability to handle carbohydrates by reducing insulin sensitivity. What is insulin? Insulin is a hormone made by the pancreas that allows your body to use the sugar (also called glucose) in the food you eat for energy (or to store that sugar for future use).

Chronic high sugar intake leads to fat gain, particularly around the middle, partially due to regular high insulin levels. Eventually, the consequences of a chronic high-sugar diet can be diabetes, premature aging, cancer, Alzheimer’s, kidney disease, joint pain, and arthritis. These are all reasons why focusing on eliminating excess sugar in your diet is so important.

I am talking excess sugar, NOT all sugar in your life. Otherwise, we are looking at “dieting,” and that’s not what I recommend. If you’re pinching your muffin top, then read on. 

But why is it so hard to eliminate sugar?

One of the reasons is that sugar is everywhere. Here are some of the sugars that you find in almost every processed food now: high fructose corn syrup, sucrose, fructose, glucose, maltose, dextrose, maltodextrin, hydrolyzed starch, honey, cane sugar, agave nectar, sugar beets, maple sugar, and molasses. Some are very natural and good, like honey, molasses, or agave, but you can still consume too much sugar, even if it’s only coming from natural sources.

Let’s look at some of the sugar content of the foods we eat every day:

• 1 bagel has 4-5 teaspoons of sugar
• ½ cup of dried fruits has 4 teaspoons of sugar
• ½ cup of fruit juice has 3-4 teaspoons of sugar
• 1 can of soda has 9 teaspoons of sugar

The average American diet has about 45 teaspoons (180 grams) of sugar daily. The recommended USDA allowance is 10 teaspoons, which is 40 grams per day. That is four times as much sugar as we should have!

WHAT? SCREAM… is that your reaction?

Crush Sugar Cravings to Shrink Your Muffin Top

Reducing sugar cravings can be a challenge because sugar can have addictive qualities. However, there are several methods you can try to minimize these cravings:

1. Eat regular, balanced meals: Regular, balanced meals that include lean proteins, healthy fats, and plenty of vegetables can keep your blood sugar levels steady and prevent sugar cravings.
2. Choose whole foods: Whole foods, including whole grains, legumes, fruits, and vegetables, are high in fiber and can keep you feeling satisfied for longer periods. This can reduce the likelihood of sugar cravings.
3. Stay hydrated: Dehydration can sometimes be confused with sugar cravings. So make sure you’re drinking enough water throughout the day.
4. Good quality sleep: Lack of sleep can interfere with your body’s hunger hormones, leading to increased cravings for sugar. Ensure you’re getting 7-9 hours of quality sleep each night.
5. Eat plenty of protein: Protein has been shown to reduce cravings and keep you feeling full.
6. Mindful eating: Paying attention to what and when you eat can help you identify patterns that lead to sugar cravings. If you notice that you’re always craving sugar after a certain activity or at a certain time of day, you can try to alter your routine to break the cycle.
7. Satisfy your sweet tooth with natural sugars: If you’re craving something sweet, try having a piece of fruit instead. Fruits contain natural sugars and are much healthier than sweets or desserts.
8. Find a healthy distraction: Sometimes, cravings can occur simply out of boredom. When you feel a sugar craving, try engaging in a healthy activity you enjoy.
9. Avoid processed foods: Processed foods often have hidden sugars. Check the nutrition labels to make sure you’re not unknowingly consuming extra sugar.
10. Limit artificial sweeteners: While you might think they’re a good substitute, artificial sweeteners can actually increase your sugar cravings.

Remember, indulging your sweet tooth occasionally is okay, but try to minimize the amount of added sugars in your diet. For example, the American Heart Association recommends that women limit their intake of added sugars to 6 teaspoons (25 grams) per day and men to 9 teaspoons (38 grams) per day.

It’s shocking and scary! But you can do it and lose your muffin top by reducing your sugar cravings one step at a time!