Two evenings recently after dinner I looked at my husband and said " I sure would like something sweet". And he said "me, too". We have been reducing sugar in our diets for almost a year, but we still have that craving for something sweet. Both times we went right on down to Dunkin' donut for a little box of doughnut holes.
Sugar is one of the most addictive foods. One study I read showed that sugar activates the same pleasure sensations in the brain as cocaine. Another lecture I heard compared sugar to a heroine addiction. Wow!
http://bigthink.com/think-tank/sugar-is-like-heroin-how-to-cut-your-addiction
What are we to do?
Dr. Mark Hyman recommends going "cold turkey". Just stop eating it. This is really hard to do. It is in everything. Have you tried to find a pasta sauce lately that does not contain sugar? I could make my own but time is of the essence. I finally found one at Whole Foods. I usually buy two or three to have on hand.
Not only is sugar in everything, but it hides so we won't know it. These are the many names of sugar:
Brown sugar
How much sugar can I have?
The American Heart Association recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calorie allowance. For most American women, this is no more than 100 calories per day and no more than 150 calories per day for men (or about 6 teaspoons per day for women and 9 teaspoons per day for men). One gram of sugar contains 4 calories. One teaspoon of sugar equals 4 grams.
So we have to read labels. Try eating whole foods like sweet vegetables such as carrots, sweet potato,
beets. Although these contain natural sugar, they also contain fiber that helps prevent that sudden spike in blood sugar. Limited fruit is also a healthier alternative. Sometimes balancing that sweet craving with a big glass of water and something slightly salty will help; such as about 10 nuts or a piece of celery with some almond butter.
Looking for support on your Healthy Journey? Contact me at
www.joy-riddle.healthcoach.integrativenutrition.com
