Signs You Are Addicted To Sugar
You know that your cravings for sweets and desserts after a meal are becoming a dangerous habit. But why is it so hard to break even when its terrible effects wreak havoc on our health?
The truth is, the brain plays a part in inducing this sugar addiction. Sugar is crucial in energy production for regulating cell activities and enabling brain functions. However, the brain also deciphers sugar as a reward, so we crave it to satisfy the reward system.
As a result, we consume more sugar than necessary, mostly from unhealthy sources like soda, candies, cakes, and other sweets.
Anxiety, mood changes, diminished taste, and skin problems are subtle signs of sugar addiction. Bloating and obesity are also apparent indicators of uncontrolled sugar cravings.
Dangers of Sugar Addiction
Sugar is not inherently bad for the body, considering its role in providing energy for cells, tissues, and organs. What makes sugar dangerous is excessive consumption and unhealthy sources.
Too much and it will cause a rapid rise in blood sugar levels, forcing the body to release insulin. The rollercoaster of sugar levels and the body’s attempt to keep it in balance may lead to inflammation and insulin resistance.
When not properly addressed, metabolic problems like diabetes and heart disease may occur, especially in high-risk individuals.
It is difficult to monitor sugar consumption because they are not only present in sweet foods and table sugar.
Naturally occurring sugar is found in some foods that also provide the body with fiber, such as fruits, grains, dairy, and vegetables. These sugar and fiber sources aid in the slow release of sugar in the bloodstream to prevent its rapid release.
Added sugars exist in sweet snacks, sugary drinks, pastries, desserts, processed foods, and condiments.
How about honey?
Raw honey has fructose and glucose and trace amounts of sucrose, maltose, and carbohydrates. Although naturally occurring, it is also considered an added sugar as it contributes sugar to the diet.
Thus, while honey is loaded with health benefits, overconsumption may also negate those benefits.
So how much honey is actually safe to consume daily? And at what point does this natural sweetener shift from being a health ally to a potential threat?
The answer isn’t as simple as you might think. Factors like your body weight, activity level, existing health conditions, and overall sugar intake all play crucial roles in determining your personal honey “safety zone.”
You can find evidence-based daily honey consumption guidelines and a personalized plan here, helping you enjoy honey’s benefits without falling into the sugar trap.
Signs of Sugar Addiction
If you are overconsuming sugar, you will likely feel the following signs:
Food Craving
Consuming sugary foods activates the dopamine or feel-good hormone, which leaves us hungry for more. It is not only about sweet cravings but all types of food, in general.
Experts also consider the “dessert stomach,” an accessory pouch for containing desserts, as a factor in sugar cravings. Accordingly, the stomach expands when exposed to sweets, increasing the cravings and binge eating.
Hiding Sugar Habits
Sugar addiction may induce changes in the brain structure and function, leading to neuroadaptation. Over time, the brain becomes less sensitive to the reward system, and thus, requires more for a pleasurable experience, which affects impulse control.
As a result, although you recognize the dangers of sugar, you tend to hide the habit or make an excuse when you overindulge.
I used to think heart problems were something that only “older people” had to worry about… until I learned the hard way how silent high blood sugar can be. They call it “The Silent Killer” for a reason, you don’t feel it creeping up, but it quietly raises your risk of heart disease and stroke every single day. One stroke can change your whole life in an instant.
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Fatigue
Sugar fuels energy, causing a temporary spike in blood sugar. However, as the blood glucose decreases, energy also decreases, leaving a constant feeling of fatigue.
Orexin, a neuropeptide that regulates the wake-sleep cycle, also decreases with elevated glucose levels. The suppression of orexin contributes to the lethargic feeling, urging the body to consume more sugar to sustain energy.
Headache
Too low or too high sugar levels may trigger migraine headaches, mainly due to the fluctuations of blood glucose. Eating too much sugar induces the body to produce more insulin to regulate the blood sugar level, leading to pain.
Depriving the body of sugar causes the blood vessels to widen, resulting in migraine headaches. It is most common in sugar withdrawal, which propels you to eat more sweets to treat the nagging pain.
Mood Changes
The mood and emotional fluctuations in sugar addiction are due to the action of dopamine. When the body is exposed to sugar, it releases dopamine, which eventually leads to dependence. Its eventual withdrawal causes unexplained mood changes and escalates anxiety and depression.
Diminished Taste
Hypogeusia, or a decreased taste perception, is one of the consequences of sugar addiction. It can dull the taste buds, requiring more sugar intake to feel satisfied. Initial studies observed an increased desire to eat sweets when the sweet taste receptors are inhibited, but further studies are needed to validate this claim.
Skin Problems
Sugar can impact skin health by triggering inflammation and disrupting hormone levels. A spike in blood sugar levels may cause acne breakouts and worsen problems like psoriasis. Sugar may also damage the skin protein in a process called glycation, leading to wrinkles, sagging, premature skin aging, and metabolic diseases.
Recognizing these signs is just the first step. The real question is: what do you do next?
Modern medicine offers temporary fixes, but our grandparents had something better. Time-tested natural remedies that addressed the root cause without side effects or dependency.
So you’re spotting these signs in yourself, now what are you gonna do about it?
Look, you could keep popping pills and fighting the same sugar battles every day. Or you could tap into what your great-grandma actually knew about beating cravings naturally, without the crashes, without the side effects, without spending a fortune at the pharmacy.
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Addressing Sugar Addiction
Sugar affects the areas of the brain’s neurotransmitters, leading to potential addictive behavior and long-term health effects. But like nicotine addiction, it takes conscious efforts to stop the habit.
Eat Healthy
The complex connection between the brain and gut microbiome influences eating habits and food choices. Eating healthy foods leads to healthier preferences, such as fruits, vegetables, and whole foods, rather than sweets and processed foods.
According to an experimental study on the psychology of food cravings, cravings are a conditioned response that can be unlearned. So, feed your body healthy meals and practice mindful eating.
Cut Simple Sugars
Going cold turkey with sugars may ease the addiction. However, you should expect withdrawal symptoms like nausea, headaches, and mood swings for a few days. To avoid drastic symptoms that can lead to relapse, start by cutting back on the amount and frequency instead of fully cutting sugar out at once.
Choose healthier alternatives like fruits, nuts, seeds, and fresh fruit juices.
Hydrate
Dehydration fuels food cravings and worsens withdrawal symptoms. To control sugar addiction, drink plenty of water throughout the day. Aim for 8 cups a day, splitting it before and after meals, and taking water when sugar craving strikes.
Increase Magnesium Intake
Magnesium improves insulin sensitivity and overall blood sugar control. It does not necessarily merit supplementation, only an increase in dietary consumption. Magnesium is widely distributed in food sources such as spinach, legumes, nuts and seeds, peanut butter, fruits, some fish, and vegetables.
Several culinary herbs like leeks, chives, coriander, dill, ginger, spearmint, basil and sage also contain magnesium. Teas like chamomile, dandelion, and nettle are also good sources of magnesium for improving blood sugar.
Some herbs may help decrease cravings for sugary foods, including cinnamon, fenugreek, Chinese skullcap, and Gymnema sylvestre.
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Sugar Craving Buster Tea
Dandelion and cinnamon blend tea is an excellent combination for busting sugar cravings. These medicinal plants support blood sugar regulation and reduce the fluctuation of glucose that contributes to the cravings.
Licorice adds a natural sweetness to the tea with added health benefits that sugar cannot offer. Licorice contains anti-diabetic flavonoids, which are more beneficial than honey and may reduce sugar cravings.
Ingredients
- 1-2 pcs dandelion root, small
- 1 cinnamon stick
- 1 tsp licorice root or 1 to 2 licorice root chips
- 1 ½ cup water
Steps
- Bring water to a quick boil and add dandelion root, cinnamon stick, and licorice root and boil for 3 minutes.
- Steep the sugar-craving buster tea for 5 to 10 minutes.
- Strain and serve while warm.
To use: Take a cup of this tea after a meal or when you feel like craving sweets. There is no recommendation on the frequency, but take it moderately to avoid ill effects. Licorice and cinnamon may impact liver health when taken excessively.
Alternatively, you can use stevia instead of licorice root, adding it to the tea while it steeps. Adding mint, peppermint, or spearmint leaves may also curb the after-meal cravings.
Consult your doctor before taking the tea for possible interactions with existing conditions and medications.
The Missing Piece That Makes Everything Else Work
Look, you just read about cutting sugar, drinking more water, eating magnesium-rich foods, and brewing special teas. That’s all solid advice – but here’s what nobody talks about:
Your body is about to go through metabolic hell.
When you start cutting sugar, your metabolism doesn’t just cooperate. Your energy crashes. Your cravings spike. Your body fights you every step of the way because it thinks you’re starving it.
Most people give up right here. Not because they lack willpower, but because their biology is working against them.
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Remember, breaking free from sugar addiction is a journey, not a sprint. Be patient with yourself as you implement these changes – your body and mind will thank you for taking this important step toward better health.
