Saving Yourself From This Sugar Addiction

Are you in a frustrating cycle of sugar cravings? You just can’t seem to stop yourself and it's like you’re chained to the need of the next hit?

And now this awkward time after festivities where it is no longer publicly acceptable to be devouring desert 18 times a day. I’ve been there and my days were ruled by this pesky addiction and its a legitimate roller coaster you feel like you can’t get off and in the meantime, like me, you’re experiencing weird symptoms you didn’t know were related...

A lot of people relate sugar addiction to the increased risk of diabetes, weight gain, heart disease, however, for me and the research I’ve done, I relate it to Alzheimers being type 3 diabetes, a foggy mind, lack of energy, hormonal imbalances, types of PCOS, fatty liver disease, skin rashes, acne, microbiome imbalances like fungal and streptococcus overgrowths and other pathogens.

Because sugar cravings are yet again another sign from the body that something is out of balance...

Common underlying reasons sugar cravings show up:

Blood sugar dips (skipped meals, low protein/fat)
Chronic stress & high cortisol
Poor quality sleep & not enough sleep
Undereating or dieting
Low minerals like magnesium or zinc
Hormonal shifts (PMS, postpartum, PCOS)
Underlying infections (microbiome pathogens, yeasts, etc)
Emotional eating & nervous system dysregulation
Low dopamine, particularly in neuro-sensitive conditions (ADHD, autism, PTSD)

When it comes to overcoming sugar cravings, what I would usually decide and discuss with clients is what they are ready for and depending on their symptoms, how much sugar they really need to reduce/eliminate in order to feel free of symptoms and prevent disease. Sometimes it would mean they would need to put some committed limitations on sugar temporarily in order to dramatically improve their symptom presentation and overall health outcome.

Now the last thing I want for you is to become obsessive, really restrictive and fearful of any form of sugar. What we want here is to aim for a balance of being able to enjoy sweets here and there, whilst knowing your personal limits before it becomes yet another addictive cycle.

The trick to limiting sugar is not about complete deprivation as this is not sustainable. It's about choosing healthier alternatives instead that still bring joy, making simple but healthier swaps, and often choosing the 'better of the two evils', etc. It is also about nourishing the body as much as possible with real foods, and this includes looking into why the body is craving so much sugar, so that we can reduce it. Before we go into more detail there, here is a list of real and nourishing foods, which includes a list of sugar alternatives like sweeteners you may use as a tool to break the sugar addiction.

The following foods list is not just aimed to support you at reducing your sugar, it is also there to give you an insight into 'real food eating' but it includes a list of sugar alternates that can really assist your reduction of classic sweets, because we LOVE alternatives - it means we aren't missing out.

Real, nourishing foods list

But also...

Here are ways to gently reduce sugar cravings:

Eat balanced meals (plenty of protein + healthy fats + slow release carbs)
Don’t skip meals, keep blood sugar regulated
Support minerals (magnesium & zinc from food or supplements if needed). These are both heavily involved in blood sugar level relation, and zinc in particular is involved in appetite control and reducing the need for sweet foods. The zinc also supports the reduction of pathogenic microbes in the gut, further helping reduce your sugar cravings.
Prioritise sleep & nervous system regulation, and address underlying emotional drivers of any dysregulation
Reduce stress where possible (morning light, breath work, grounding)
Eat sugar mindfully - not from a place of guilt, rush, boredom, secrecy, or shame
Consume fermented foods and/or apple cider vinegar with/before meals. The apple cider vinegar also helps lower your blood glucose response, further helping reduce your cravings!
If your cravings continue to be intense, it may be worth investigating into your gut health and working with a practitioner to help reduce pathogens and balance your microbiome.

Cravings don’t need to be “controlled” - they need to be understood.

When your body feels safe, nourished and regulated, cravings usually soften on their own, and having this understanding forms a much healthier relationship with food including sugar.

Here are some of my favourite low/no sugar recipes that I not only survived on but THRIVED on when going through my journey with reducing sugar. You will see in the recipes that you can substitute your sugar option/alternative as suited to you, using the suggestions made in the real, nourishing foods list.