How to Quit Sugar in 12 Steps

Sugar makes our food taste great, gives us a quick boost of energy, and makes us feel good, at least temporarily. But it’s also a highly addictive substance and, when consumed frequently, can have negative effects on our health and well-being, with symptoms ranging from energy dips, a ‘sluggish’ feeling and poor skin, to more severe health problems including obesity, diabetes, premature aging, and many other chronic health conditions. In fact, sugar is now known to be far more harmful than fat, which was traditionally blamed for many of these issues. For this reason – or simply to feel or look healthier – many of us are taking the positive decision to cut out or drastically reduce the amount of sugar in their diets.

But this is not easy to do, especially if we are used to consuming a lot of the stuff. It is, as mentioned above, a very addictive substance. One reason for this is because sugar and sugary foods are quickly broken down into glucose in our blood – the type of sugar that converts directly to energy. Our blood glucose level goes very high at this point, and this is when we feel energised. But because high levels of glucose in our blood are harmful to the body, our pancreas releases large amounts of the hormone insulin, which quickly removes the glucose and stores it as glycogen (a storage form of glucose) or fat. As well as causing us to put on weight, this surge in insulin often makes our blood sugar level drop too low, causing an energy dip, concentration problems, and cravings for more sugar for another boost – and so the cycle continues. Sugar is also difficult to get away from: it is ‘hidden’ where we don’t expect to find it, in canned foods, sauces, soups, breads, ready meals, crisps and most other processed foods – this perpetuates the addiction, even if we are avoiding obviously sweet things.

To add to all this, triggers for sugar cravings that are especially hard to overcome include hormonal swings (particularly in women during the pre-menstrual phase), tiredness, and stress. No matter how good our diet, and the fact that we seem to be doing all the right things, these ‘spokes in the wheel’ can topple our good intentions in a millisecond. So for those of you who want to quit or reduce sugar in your diet, particularly if you are faced with these types of hurdles, the steps below can be very useful. We will first focus on the basic guidelines around how to eat and what to avoid when cutting out sugar, but we’ll also look at strategies to help you cope, including finding sweet alternatives, and using supplements to help reduce your cravings and keep your energy up.

1. Make sure your meals contain protein, non-starchy vegetables and unrefined carbohydrates

Perhaps the most important step in giving up sugar is knowing what to eat, and how the right types of foods can help you. To avoid the cycle of blood glucose dips and peaks that make you reach for sugar, it is vital to base your meals on foods that have a ‘low glycaemic load’ (meaning their impact on blood glucose levels is minimal), that make you feel full and are digested slowly. Perhaps the most important of these are foods that contain good amounts of protein: good quality meats, eggs, fish, nuts and seeds, beans and lentils, and – unless you are intolerant to dairy foods – cheese and yoghurt. Protein foods are not only digested slowly but can actually help to slow down the absorption of any starches or natural sugars in your meals, and so a good serving of one of these types of foods should be included with every meal. Healthy fats also have this benefit, and are often found in the same foods – fish, eggs, nuts and seeds – but also in avocadoes, olive oil, and other cold-pressed seed oils such as flaxseed oil.

Another important thing to remember is that any carbohydrate-rich, starchy foods that you eat – breads, pasta, rice, and so on – should be the wholegrain, unrefined versions such as brown rice, wholegrain oats and wholemeal bread. White breads, pasta, pastries and anything else made with white flour contain little fibre and therefore have a high glycaemic load, meaning their starches are quickly broken down by the digestive system into sugars and quickly raise the body’s blood glucose levels – just like sugar itself.

And last but not least, the other vital component of your meals should be non-starchy vegetables. These should ideally make up half your plate of food; not only because they have a low glycaemic load, but also because of their fibre, vitamin, mineral and antioxidant content, which help to keep us well-nourished and less likely to have cravings. These include most vegetables, with the exception of potatoes and parsnips, which are high in quickly absorbed starches. Some of the other root veg such as squash, pumpkin and carrots also have medium to high starch levels and should be included in moderation. Particularly good options are any green vegetables, which tend to be very low in starches.

2. Have breakfast!

As well as ensuring your meals and snacks give a slow release of energy, it is vitally important that one of these meals is a healthy breakfast. If we don’t have breakfast, often by 11 am or midday we are hungry and having cravings for sugary or starchy foods, as our blood sugar level has dropped too low. Healthy breakfasts that follow the above guidelines include: two poached eggs on a slice of wholemeal bread with some rocket leaves; home-made muesli using wholegrain oats, ground almonds, a handful of chopped nuts and some fresh blueberries (most of the shop-bought ones contain sugar); or a pot of sugar-free yoghurt with nuts and berries. If you really can’t face breakfast, make sure you take some healthy snacks to work (see the next point, below) and eat one of these as soon as you start to feel hungry – instead of being tempted by the office snack machine, or binging on lots of carbohydrates at lunch! Another option is to have a healthy protein shake for breakfast, or as a snack later in the morning: an excellent choice is Nature’s Plus ‘Ultra Energy Shake’, which tastes great and contains 25 grams of protein per serving, is low in carbohydrates and contains ingredients specifically to help maintain stable blood glucose levels.

3. Quitting sugar doesn’t mean you shouldn’t snack

Although there is a constant debate around the benefits of snacking versus sticking to three meals a day, one healthy snack between meals can help while you are giving up sugar as it stops your blood sugar levels dropping too low, which can cause cravings. When choosing your between-meal nibbles, remember that they should be based on the same principles as above and contain protein, healthy fats and/or unrefined carbohydrates (these can be difficult to include all together in one snack!). Good examples include: two oatcakes topped with a tablespoon of houmous or guacamole, cottage cheese or half an avocado; a half-portion of home-made muesli (as described above); a sugar-free yoghurt; or a hard-boiled egg with sea salt and black pepper. Fruit can also be eaten in moderation – it contains natural sugars, but the fibre will help to slow their absorption; and make sure you have some form of protein with it, such as a tablespoon of nuts or seeds. Stick to a maximum of two pieces of fruit a day and avoid bananas and grapes, which are the highest in sugar; but berries can be eaten more freely as they are low in sugar. It is helpful to keep some of these healthy snacks at work to stop you reaching for sugary foods when you feel hungry or low in energy.

4. Limit alcohol consumption

If you haven’t considered alcohol as a sugar, you should. Alcohol raises blood sugar like sugar itself does but is even worse because, as a liquid, it is even more quickly absorbed. And alcohol contains more calories than sugar: 7 calories per gram versus 4 calories per gram. Because of its effect on our blood sugar, an alcohol binge is also a classic way to set up a cycle of cravings for sugary and stodgy foods the day after. On the other hand, completely denying yourself will only increase the likelihood that you will give in and over-do it on occasion. If you enjoy drinking alcohol, stick to one small to medium glass of wine (or similar) with a meal once or twice a week – this should feel like a treat. If, however, you are the type of person for whom even a taste of alcohol kicks off a binge, avoid it altogether.

5. Watch your coffee and tea intake

Unfortunately, although coffee and tea may seem like the one treat that doesn’t contain sugar (unless you add it!), they can have a similar effect on our body as eating sugary foods. Caffeine is a stimulant that causes our body’s stress hormones such as cortisol and adrenaline to be released, which in turn cause glucose to be released from the liver and flow into the bloodstream. Similar to consuming sugar, this can then cause a cycle of energy dips and peaks, and also make you more likely to crave sugar later on. So don’t resort to coffee or tea when you are low in energy – have a healthy snack instead. And if you are used to drinking lots of them, gradually cut down so you are having only one cup a day. Also note that decaffeinated coffee and tea can be helpful temporarily to help you cut down, but should not be seen as healthy long-term alternatives, as they still contain other stimulants. Better options are rooibos tea, which tastes similar to normal tea but naturally contains no caffeine; any herbal teas; and grain-based coffee alternatives available from health food stores.

6. To help you cope, consider natural sugar alternatives …

When trying to give up or significantly reduce your sugar intake, it is actually not advisable to directly substitute all your sugar with sugar replacements, even if they are natural and safe. This is because we want to get away from reliance on the sweet taste of sugar and learn to appreciate other tastes – a strategy that is more likely to give you success at cutting down in the long term, and will reduce the likelihood that you will fall back on sugar and sugary foods later, or when the substitutes are not available. However, finding a natural sugar alternative can be useful for treats, and especially when you are first trying to give up.

The best options, which are not associated with the same health problems as sugar or as the chemical-based sweeteners such as aspartame or saccharin, are xylitol and stevia. Xylitol is a naturally sweet substance found in many plants. In commercial preparations, it is found in granules and looks and tastes like sugar, although slightly less sweet. It has a much lower glycaemic index than sugar, so won’t raise the body’s blood glucose levels significantly, and for this reason is considered suitable for diabetics and those following a low-sugar diet. Stevia is a substance extracted from the leaf of the stevia plant. It is an intensely sweet substance and very little is needed to give a sweet taste – it has very few calories and minimal impact on blood glucose. Both of these can be found in health food stores and supermarkets and generally come with guidelines about how much to use to substitute sugar.

7. And find or make alternatives to sweet treats and desserts

Although reliance on sweet things and sugar substitutes is not ideal, there are some sweet things which can also be good for us and don’t have to be considered a sin in small amounts. This tip is often particularly helpful if you are used to having something sweet after meals. Many people’s favourite less guilty indulgence is two or three squares of good quality dark chocolate (minimum 70% cocoa): this amount will only contain a relatively small amount of sugar, and there is also evidence that dark chocolate has health benefits. Another good option is a small pot of sugar-free plain yoghurt, with a teaspoon of pure cocoa or raw cacao powder and a teaspoon of xylitol mixed in – a healthier alternative to chocolate yoghurt! Or instead, add a small teaspoon of cinnamon to your yoghurt – as well as being naturally sweet, cinnamon has been shown to help support normal blood glucose levels and may actually reduce cravings for sweet foods. And my favourite: make quick and simple ‘carob balls’ using 50 grams desiccated coconut, 50 grams pure carob powder, and 100 grams ground almonds, with enough water to stick the mixture together – roll into about 10 balls and keep in the fridge. These are sugar-free and nutrient-rich, but taste sweet thanks to the coconut and carob (which tastes a bit like chocolate). Carob is sometimes easier to find with online health food retailers than in shops. Eating some fruit can also be a good way to get some sweetness – see the tip on snacks, above. Have a look at some low-GL cookbooks, such as those by Patrick Holford, for more ideas.

8. Take some exercise

Moderate exercise helps us to feel energised, less sluggish, and healthier. It can help to control stress levels (see below) and also support blood sugar control to avoid dips that will induce cravings. It can also improve mood and therefore reduce the desire for ‘comfort foods’ such as sugar and refined carbohydrates to make us feel better. Exercising outdoors – even just a good walk – is particularly helpful in the winter, when lack of daylight and the tendency to stay indoors can reduce levels of serotonin, our ‘happy hormone’. Low serotonin often triggers sugar cravings, because glucose in the blood improves the conversion of tryptophan (an amino acid found in food) to serotonin in the brain.

9. Try to reduce your stress

Stress is one of the primary triggers for sugar cravings, as our body is being prepared for physical action (the ‘fight or flight’ syndrome). The hormone cortisol is released, which (as we saw when looking at the effects of caffeine) increases the release of glucose into the bloodstream, and also generates cravings for more sugar. Even if we don’t realise we are stressed, a deadline at work, a family argument, the pressure of getting the kids ready for school, and many other daily life events often provoke the body’s stress response and the release of cortisol. So try in any way you can to reduce stress, whether it is by delegating or reducing your workload, taking some gentle exercise, or practising yoga or meditation to help you relax. Reduced stress will often mean better sleep as well, which will mean better energy levels the next day.

10. Supplements can help you control cravings!

We know that despite following a healthy diet, some of us still crave sugary foods and find it extremely hard to avoid temptation – this is understandable. The good news is that supplements can provide extra support. One of the first ones to try is the mineral chromium. Although we only need it in tiny amounts, this trace mineral has a vital role in supporting normal blood glucose levels, and therefore helping to prevent the dips that cause us to crave sugary foods. Chromium can take a month or longer to have its full effect, so persevere – or start taking chromium before attempting to give up sugar.

Other nutrients you can take in supplement form include cinnamon extract and alpha lipoic acid. There is evidence that cinnamon may improve insulin sensitivity of our cells, which can help to support blood glucose balance; and alpha lipoic acid (a vitamin-like substance) is thought to work in several ways to provide the same benefit.

11. Support your energy with B vitamins, vitamin C and magnesium

Even if we are eating foods that help to ‘balance blood sugar’ and sustain energy levels, most of us can benefit from extra support, to prevent tiredness triggering a search for sugar. B vitamins, vitamin C and the mineral magnesium are particularly important nutrients that are needed to produce energy from the foods that we eat; and we can struggle to get enough of them, even in a healthy diet. A B complex is best taken in the morning with breakfast, to support energy release throughout the day. Magnesium can be taken in the morning or evening as, despite its role in energy production, it can also help to support relaxation and sleep. These nutrients can also help us to deal with stress, and can help to balance hormone levels, so are even more valuable for women who tend to experience sugar cravings around their period.

12. Look after your gut

We don’t necessarily associate the health of our digestive system with food cravings. However it is known that overgrowth of unhelpful yeasts in the gut, such as candida albicans, can contribute to – or exacerbate – cravings for sugar. And the ironic thing is, eating sugar and high-starch foods makes the candida overgrowth worse, so we are then stuck in a catch-22 situation. To help control this situation, try taking a high-strength, good quality probiotic supplement. Probiotics provide ‘good’ bacteria that can support the healthy flora already in your gut, and may help to displace and fight off the ‘bad’ organisms such as candida, as well as support good digestion.

13. And finally: It’s OK to cut down gradually

It is hard to give up sugar, and while some people find it easier to go ‘cold turkey’, this can be very difficult. Gradually implementing the various steps and cutting down may be a better option for some. And if you have a lapse and give in to a lovely-looking muffin, a piece of chocolate cake at work, or a few glasses of wine, don’t feel you have failed, as this can turn into an excuse to ‘give up giving up’. Prove your dedication by going back to your healthier diet the day after – and remember that it is far better to have a low-sugar diet with the odd treat than to go back to a dependence on sugar. If you have drastically cut down, you should notice the difference in your energy levels and how you look after a few days or weeks, and won’t want to go back. Congratulate yourself for having got this far and for not giving in!

shonawilkinson.com

Posted: February 28, 2017

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