STOP Sugar (and Carb) Cravings for Good!
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› Unlabelled › STOP Sugar (and Carb) Cravings for Good!

Do you struggle with sugar cravings? Can’t live without bread? Does your diet consist of bagels, syrupy coffee beverages, fruit juice, cereal, bread, wheat, fruity yogurt, candy, grain-based desserts, muffins, soda, processed foods and the like? If so, this article will shed some light and enlighten you with information as to why you experience intense cravings, and provide you with solutions and strategies that will put an end to sugar and carb cravings for good!

Research has shown that sugar is addictive…eight times addictive as cocaine! Excessive sugar isn’t just empty calories, it’s toxic and addictive, stimulating the same pleasure centers of the brain that respond to heroin and cocaine. And, it’s not just plain white sugar that is addictive. According to a study in the Journal of Clinical Nutrition eating processed carbohydrates have a similar effect on brain chemistry as addictive substances.

In 1821, the average person consumed approximately ten pounds of sugar annually. Today that number is an astounding 180 pounds to more than 200 pounds of sugar per person annually! That’s 350 calories daily from added sugar (equivalent to roughly 22 teaspoons of sugar daily and 25 percent of daily calories). On top of that about 55 percent of the sugar produced in the U.S. comes from sugar beets, 95 percent of which have been genetically engineered.

The most common sources of sugar are sugar-sweetened beverages (soda, fruit juices), cereals, candy, fruity yogurts, and desserts.  Don’t be fooled by other hidden sources of sugar. Sugar is hidden in more foods than you can imagine including cereal, granola and protein bars, yogurt, tomato sauce, chewing gum, bread and bagels, juice, milk, salad dressings, sports drinks, low-fat and non-fat items, flavored coffee creamers, gluten-free goodies, canned fruits and soups, spaghetti sauce, peanut butter, infant formula, ketchup, and off-the-shelf vitamins. These processed foods quickly break down to sugar in your body.

When you consume sugary foods (corn, rice, wheat, candy, pasta, bagels, breads, muffins, soda, fruit juice, syrupy coffee drink and grains) that quickly convert to sugar, a hormonal message is sent to your body that says, “I’m going to store more fat.” Excess sugar and carbs that aren’t used by the body accumulate in the liver, leading to excess weight gain, an altered microbiome, stubborn belly fat, non-alcoholic fatty liver, increased uric acid, liver enzymes and elevated triglycerides.

Of the nearly 600,000 food items on grocery store shelves, 80 percent of them contain added sugar! Sugar is often disguised in processed and packaged foods, such as evaporated cane juice, corn syrup, barley malt, maltodextrin, fructose, sucrose, sucralose, agave, brown rice syrup and other items that end with –ose. Other forms of sugar include sugar alcohols such as sorbitol, manitol or xytlitol that often cause digestive distress for many individuals.

Excess sugar intake is directly linked to an increased risk of heart disease, depression and anxiety, hormone dysfunction, kidney and gallstones, diabetes, inflammation, leaky gut, fatty liver, memory loss and cognitive decline, a compromised microbiome, increased appetite and cravings, damaged skin collagen, and it’s a fuel source for Candida, yeast, pathogenic bacteria and parasites.

According to Dr. Robert Lustig, a pediatric endocrinologist, sugar is making us obese and sick. The immune system is suppressed for 8-12 hours after consuming sugar. A study by the University of Copenhagen found that sugar actually aids the growth of malignant cancer cells. 

Sugar consumption amplifies pain and inflammation, and also triggers mood disorders, behavior problems, anxiety and depression. A diet of sugar and processed carbs are linked to depression, anxiety, behavioral and mood disorders. Sugar and carbs also deplete mood-enhancing B vitamins. A study published in British Journal of Psychiatry found that those who ate processed foods and sugar had a 58 percent increased risk for depression. Research has shown that high-sugar, high-carb and low nutrient-value foods are commonly consumed by those with depression, anxiety and emotional distress, thus exacerbating the condition. 

A study in the Journal of the American Academy of Child & Adolescent Psychiatry has shown that unhealthy maternal and early postnatal dietary patterns (sugar, processed and highly refined foods, high-sugar beverages, high-sodium snacks) increases the risk of behavioral and emotional problems in their children.

Sugar has also been shown to cause a more porous intestinal lining, the consequences of which include leaky gut and systemic access to food antigens, environmental toxins, endotoxins, and structural components of microbes.

Carb heavy and high sugar diets are a root cause of low energy and fatigue, depression, ADD/ADHD, brain atrophy and memory problems, wrinkling of the skin, acne and premature aging, low libido, increased blood sugar, and rob your body of important nutrients. Eating sugar blocks absorption of essential minerals like chromium, zinc and magnesium. When you’re deficient in these important minerals, the tendency for sugar cravings intensify even more. 

Sugar is nutritionally-void and a toxic poison healthy brain function, fat loss, beautiful skin, a healthy gut, hormonal balance, disease prevention, healthy aging, and overall health. When you consume sugar, glucose levels rise. Shortly after, glucose levels plummet and crash causing low blood sugar, which triggers intense and increased cravings for more sugar so glucose levels rise back up. This vicious cycle continues. The end result is low energy, moodiness, fatigue, hormonal imbalances, weight gain, insulin resistance and an increased risk of diabetes.

Sugar stimulates pleasure and reward centers in the brain. Socializing, sexual behavior, alcohol and drugs also activate these very same reward centers. When these reward centers are over-stimulated too much and too often, it will cause a downward spiral out-of-control effect that results in intense cravings, loss of control, increased tolerance and addictive affects on the brain.

Cravings provide insight into your unique metabolism and are a sign of imbalances often in conjunction to specific nutrient deficiencies, hormone and neurotransmitter imbalances. 

It’s important to determine the root cause of your cravings and understand why you experience intense cravings for carbs & sugar so you can break the addictive cycle.

Cravings can be different for each person and triggered by….

  • You’re not properly nourished with a balance of nutrient-dense foods
  • Candida, intestinal yeast, bacterial and parasite infections 
  • Hormone fluctuations and imbalances
  • Neurotransmitter imbalances
  • Sleep deprivation
  • Dehydration
  • Insulin resistance, blood sugar fluctuations and imbalances
  • Emotional hunger
  • Artificial sweeteners and processed frankenfoods
  • Protein deficiency
  • Lack of healthy fats in the diet
  • Unmanaged stress
  • Adrenal dysfunction. High or low cortisol or a problem with the cortisol rhythm
  • Nutrient deficiencies (EFAs, magnesium, zinc)
  • Digestive problems, bacterial imbalances and hypochlorhydria
  • Recovering alcoholic. Former alcoholics often replace alcohol with sweets and sugary beverages without realizing that sugar disrupts nutrient balance and intestinal flora, promoting Candida and other fungi. Under certain conditions these pathogenic yeasts actually convert sugars in the gut to alcohol. Walk into any AA meeting and you’ll find a spread of candy, cakes and cookies. Some recovering alcoholics will even convert the sugar to alcohol metabolically and maintain their alcohol addiction in this way. There are well-documented cases of inebriation caused by sugar consumption and Candida overgrowth in persons who abstain from alcohol.

Stop Sugar Cravings (info taken from my books, Fat Loss Revolution and The Power of 4). Realize that it’s not uncommon to experience withdrawal symptoms such as headaches, fatigue and mood swings when you give up sugar and change your diet. These symptoms will subside in a few days.

Diet – Use Food as Medicine

  • Consume high-quality, organic protein at every meal. Eat a protein-rich breakfast within 30 minutes of waking, which has a stabilizing effect on blood sugar throughout the day. Protein-rich meals send signals that travel between your gut and brain generating feelings of satiety.
  • Eat real food. Sugar, grains, processed carbs, artificial sweeteners, fake frankenfoods and processed foods increase cortisol and are making us and our kids fat, depressed and sick. Go back to basics – eat real food!
  • Regulate blood sugar. Eat breakfast, lunch and dinner. Long periods without nourishment trigger and intensify cravings for sugar and carbs, and disrupt blood sugar stabilization. FYI, grabbing an energy bar is not considered a meal. Nip this in the bud by eating real food at breakfast, lunch and dinner that includes protein, healthy fat, and fiber from veggies and leafy greens to increase satiety, balance hormones, prevent cravings and fluctuations in blood sugar.
  • Plan ahead so when you’re hungry there are healthy options readily available to choose from.  “30 Healthy Snacks”
  • Ditch the artificial sweeteners. Instead, opt for a healthier alternative sweetener such as SweetLeaf stevia that will not disrupt blood sugar.
  • Spice it up with cinnamon, coriander, nutmeg, cloves and cardamom that help reduce cravings and stabilize blood sugar.
  • Include more healthy fats in your diet from pastured egg yolks, grass-fed and pasture-raised meat, coconut oil, avocado, wild salmon, pastured butter, nuts and seeds, ground flax and hemp, which provide fullness and satiety.
  • Remove all processed, sugary treats, artificial sweeteners, sodas and sugary beverages, any items with wheat and gluten, and processed junk foods from your home and office to avoid the ease of accessibility and the temptation for these foods. Artificial sweeteners and processed, fake foods can actually cause addiction and intensify cravings. Replace with healthier options (see options below and more options in Fat Loss Revolution.)
  • Include more fiber-rich foods in your diet from a variety of fresh dark green vegetables and dark leafy greens, which help prevent cravings, increase satiety and control blood sugar. Green smoothie recipe
  • Be a label detective. Make it a habit to read the list of ingredients on every item to avoid hidden sugars and artificial sweeteners.
  • Drink plenty of clean water. Dehydration can trigger cravings.

Lifestyle

  • Investigate food sensitivities, which among other things can be a root cause of intense cravings.
  • Don’t under estimate the importance of sleep. The amount and quality of sleep you get every night has a direct influence on cravings. Strive for seven to nine hours of restful sleep every night. When you’re sleep deprived or don’t sleep soundly, appetite increases especially for sugar, carbohydrates and junk food. “No More Insomnia: Sleep Tips”
  • Be mindful of emotional hunger, events and situations that trigger cravings for sugar and carbs.
  • Exercise daily. Walk every day preferably outdoors.
  • Balance hormones, specifically insulin (what you choose to eat) and cortisol (healthy functioning adrenals).
  • Avoid medications, stimulants and excess alcohol consumption that not only deplete vital nutrients from your body, but also stimulate appetite, intensify cravings compromise liver health, and encourage excessive eating.
  • Honor and listen to your body’s request for rest and downtime. It’s more challenging for an exhausted body to make healthy choices. Schedule quiet moments for restoration, relaxation and deep breathing. Practice mindfulness and parasympathetic (calming) activities.
  • Enhance your beta-endorphin level. Re-direct your mind. When you experience an intense craving, shift your mind and focus your energy on healthier, more pleasurable activities. Call a friend. Meditate. Go for a walk. Pray. Light some candles and take a warm bath. Take a yoga class. Write in your journal about gratifying moments in your life or things, memories, people and places that you love and appreciate. Read a favorite novel or something spiritually uplifting.
  • Commit to a 14-day sugar fast. Although this can be quite challenging, the outcome and benefits are tremendous. Detox Tips Safe Enough to do Every Day
  • Investigate and rule out gut pathogens including Candida, fungus, bacterial infections and parasites, which thrive on sugar and processed carbs.

Nutrients to reduce sugar cravings & support sugar withdrawal

Note: Nutrient selection and dosing is different for each individual based on their unique biochemistry, nutrient needs and deficiencies. Schedule a consultation to determine your specific nutrient deficiencies and needs.

Kick sugar cravings to the curb with these crave-busters

  • Simply taking a teaspoon of coconut oil will reduce sugar cravings
  • Two tablespoons apple cider vinegar in a glass of water with a sprinkle of cinnamon nix sugar cravings.
  • Two teaspoons of L-glutamine in a small amount of water or organic heavy cream has blood sugar-stabilizing effects and helps nix sugar cravings.
  • Protein smoothie: 25-40 grams of your favorite protein powder, 5-10 grams BCAA powder, 5 grams L-glutamine powder, 1 tablespoon ground flax or chia seeds, 1/2 teaspoon cinnamon, 1/2 teaspoon raw cacao and 1/2 avocado blended water and ice.

Satisfy your sweet tooth with these healthier sweet treat alternatives

  • Chia pods. My favorite flavor is vanilla bean.
  • Homemade cocoa. Mix one tablespoon of organic raw cacao powder with a cup of hot water. Add one tablespoon organic heavy cream. Sweeten with a small amount of vanilla-flavored SweetLeaf Stevia.
  • One half cup organic nuts with real maple syrup sprinkled with cinnamon
  • One cup of organic frozen berries and heavy cream sprinkled with raw cacao nibs.
  • Cocoa Berry Smoothie
  • Sliced banana, dipped in coconut oil, rolled in coconut flakes and cocoa nibs. Refrigerate.
  • Energizing Green Smoothie
  • Avocado chocolate pudding: blend avocado, vanilla extract, raw cacao and raw organic honey for a smooth delicious pudding. 
  • Coconut blueberry pancakes (recipe found in Fat Loss Revolution)

Determine the root cause of your cravings and do what works for YOU. We are each unique individuals biochemically, physically and emotionally. As always, go slow, be patient and loving with yourself. Follow the guidance and healing direction of a trusted professional to allow your body to heal and restore naturally. 

As a holistic nutritionist and functional health practitioner, my philosophy is to identify the root cause of any underlying health issues, slowly "peel away the layers of the onion," and design a healing protocol and comprehensive LIFESTYLE plan specific to your unique biochemistry so you can heal, experience vibrant health, balanced hormones, healthy digestion, and look, think and feel better than ever for a lifetime. I consult with men and women around the world, all over the U.S.A. and with clients locally in the Phoenix area. Schedule a free 15-minute consultation!

Copyright © Paula Owens. All Rights Reserved.

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