Sugar addiction is a controversial topic, with researchers on both sides of the debate. Some research suggests that sugar elicits neurochemical changes in the brain that are similar to those that drugs of dependence make.
Tips for cutting back on sugar include staying hydrated and including more fiber and protein in your diet. Learn more tips for how to detox from sugar addiction, including diabetes-friendly suggestions.
Luis Alvarez / Getty Images
Reasons for Having a Sugar Addiction
Exactly why people might become addicted to sugar is unknown. However, some possible reasons for craving sugar and sweets include:
- Imbalances: Some researchers believe that having an imbalance in certain substances, such as the chemical messenger serotonin and the amino acid tryptophan (from which serotonin is produced), may contribute to sugar cravings.
- Certain medications: Some medications stimulate hunger or affect blood sugar levels, increasing appetite and possibly cravings for sweet foods.
- Habit: Some people eat out of habit—for example, always having something sweet to eat after a meal.
- Undereating: Not eating enough can leave your body feeling undernourished, which may trigger cravings—especially for higher-calorie, easier-to-access and eat foods.
- Stress: Stress and other emotions are common triggers for sugar cravings and other comfort foods.
- Not getting enough sleep: Poor sleep quality and habits have been linked with a higher intake of processed and sugar-rich foods.
How Sugar Addiction Makes You Feel
How sugar addiction makes you feel can vary from person to person. However, common signs and symptoms of sugar addiction include:
- Intense cravings for sugar
- Eating sugary foods or beverages even when you’re not hungry
- Frequently binge eating sugary foods
- Feeling tired or bloated after eating
- Mood changessuch as increased irritability, depression, or anxiety
- Eating sugar to cope with emotions
- Hiding or lying about your sugar consumption
- Going out of your way to get sugar
- Experiencing withdrawal symptoms when you stop eating or drinking sugar, such as lightheadedness, fatigue, nausea, or mental fog
Sugar Addiction Risks
Sugar addiction can have several health risks, such as increased:
- Weight gain
- Tooth decay
- Inflammation
- Insulin resistance and type 2 diabetes
- Heart disease
- Depression
How to Detox From Sugar Addiction
If sugary foods are a part of your everyday diet, especially multiple times a day, it may take time to detox from and reduce cravings for sugar.
Some people may find it helpful to go cold turkey and cut out all sources of added sugars all at once. Others may find that approach too extreme and opt for a more gradual reduction of sugar intake over time.
Whichever method of reducing sugar intake in your diet, below are additional tips to help detox your body from sugar:
- Drink more water. Staying hydrated is important for your overall health and can help with digestion and satiety.
- Include more fiber and protein in your diet. Both fiber and protein help you feel full longer, as well as help stabilize blood sugar levels.
- Eat healthy fats. Healthy fats, such as those found in fatty fish and nuts, digest at a slower rate than sugar does, preventing blood sugar spikes and helping to decrease cravings for sugary foods.
- Get more sleep. Sleep deprivation can cause the hunger-stimulating hormone ghrelin to increase while limiting the appetite-suppressing hormone leptin—increasing the likelihood of late-night snacking. Not getting enough sleep can also decrease insulin sensitivity, which is a risk factor for insulin resistance and type 2 diabetes.
- Exercise regularly. Physical activity can help reduce stress and increase feel-good hormones called endorphins—taking the place of the need for a sugar-induced high feeling.
- Avoid sugary drinks. Cutting out sugar-sweetened beverages is a simple way to decrease sugar intake and empty calories (foods or beverages that contain calories but have little nutritional value) in your diet. Instead, choose water or other no-sugar drinks as your beverage of choice.
The length of time it takes to detox from sugar varies from person to person. For some, it may only take a few days, while for others, it might take several weeks. The length of a sugar detox depends on several factors, such as how much sugar you usually consume and whether you cut it all at once or gradually decrease it over time.
Reading Nutrition Labels
When trying to reduce sugar in your diet, reading nutrition labels can help. Though some natural sugars from fruit or milk are fine, try to keep added sugars to a minimum. Added sugars are listed underneath total carbohydrates on a food label.
The American Heart Association recommends that men consume no more than 9 teaspoons of added sugar daily, while women should consume no more than 6 teaspoons of added sugar daily.
Additionally, read the ingredients list to look for the source of sugar in the product. Other names for added sugar may include high fructose corn syrup, juices, syrups, words ending with “-ose” (such as glucose, maltose, or sucrose), molasses, maple syrup, and honey, to name a few.
Curbing Sugar Cravings With Diabetes
Managing carbohydrate and sugar intake is important for people with diabetes to help them stabilize blood sugar levels. In addition to the tips for helping to detox from sugar (above), suggestions to help curb sugar cravings while effectively managing blood sugar levels include:
- Pair carbohydrates with protein, fat, and/or fiber. Protein, fat, and fiber can all help blunt the blood sugar spikes associated with carbohydrates.
- Plan your meals and snacks. Having a plan with prepared and ready meals and snacks can help reduce the chances of reaching for high-sugar foods.
- Eat mindfully. Pay attention to your internal hunger and fullness cues while eating slowly and being more intentional about what and why you eat. Turn off the TV and put away your phone, tablet, or computer so as to avoid mindless eating.
- Eat fruits. If you are craving something sweet, enjoy some fruit. This way, you are getting that sweet taste while also increasing your intake of vitamins, minerals, and dietary fiber.
- Eat regularly. Avoid skipping meals to prevent blood sugar levels from going too low and intense hunger and cravings from occurring.
- Avoid late-night eating. Eating late at night often involves sugary foods and can spike blood sugar levels right before going to sleep, which may increase fasting blood sugar levels the next day.
Sugar Alternatives and Replacements
If you have diabetes, chances are you have considered (or are already) consuming sugar alternatives to help manage your blood sugar levels. Many low- or no-calorie sweeteners are common substitutes for sugar in foods and beverages.
Though many sugar alternatives do not raise blood sugar levels, whether they should be encouraged or not due to possible negative health outcomes remains a matter of debate.
Nevertheless, some research shows that artificial sweeteners do not increase sweetness preferences or overall energy intake, while others suggest that they increase one’s appetite for sweet foods.
Sugar alcohols are commonly found in sugar-free foods but can cause gastrointestinal upset if consumed in large quantities. Additionally, certain sugar alcohols, such as erythritol and xylitol, have been linked to heart disease.
Talk with a healthcare provider or registered dietitian if you are looking for sugar alternatives and replacements. They can help you weigh the pros and cons of including them in your diet and find the best choice for you.
Professional Support for Sugar Addiction
If you are struggling with sugar addiction and feel you need professional help, resources are available. Free support groups, such as Food Addicts in Recovery Anonymous, may be helpful.
Working with a registered dietitian nutritionist may help identify an individualized approach to curbing your cravings and finding ideas for eating more nutrient-dense foods.
Visiting with a therapist or counselor may also be beneficial when working through the emotions and mental health struggles of a sugar addiction. In some cases, working with both a dietitian and mental health therapist is warranted and helpful.
Summary
Sugar addiction may occur because of several factors, such as habit, medications, stress, undereating, and not getting enough sleep.
Signs of a sugar addiction include intense cravings for sugar, binge eating sugary foods, eating sugar to cope with emotions, hiding or lying about your sugar intake, going out of your way to get sugary foods and beverages, and experiencing withdrawal symptoms when not eating sugar.
Sugar addiction may increase the risk of weight gain, insulin resistance, type 2 diabetes, inflammation, heart disease, tooth decay, and depression.
Tips for cutting down on sugar include eating more fiber, protein, and healthy fats, avoiding sugar-sweetened beverages, drinking more water, getting enough sleep, reducing stress, and exercising.
Additional tips, especially for people with diabetes include eating regular meals and snacks, pairing carbohydrates with fiber, protein, and/or fat, choosing fruit over added sugars, eating mindfully, planning your meals and snacks, and avoiding late-night snacking.
If you are struggling to overcome a sugar addiction, working with a healthcare professional such as a registered dietitian and/or mental health professional may be helpful in overcoming your addiction.
