If you’re coming out of the holiday season feeling like you need to take a little break from the sweet life but aren’t having the easiest time shaking it, you’re not alone.
Sugar has a very powerful effect on the reward center of our brain. There is a growing body of evidence to suggest that the chemistry underlying sugar addiction is virtually identical to the chemistry underlying drug addiction in that both are driven by dopamine – the neurotransmitter that controls the brain’s pleasure reward circuit.
When we consume sugar it stimulates the release of dopamine and we experience a sensation of pleasure. We get cued by sights, sounds and smells that evoke powerful memories of pleasure and keep us coming back for more. Every time we succumb to addictive foods we reinforce the circuit of desire and reward further, making it harder for us to break the pleasure cycle. In short, the more we eat sugar the more we want to eat sugar, and vice versa. Some of us may have inherited a biochemistry that makes us especially vulnerable to this cycle.
The good news is that there are strategies we can put in place to help lay new tracks and diminish those persistent sugar cravings. Today I’m sharing some of my top tips for hitting the reset button and restoring balance.
1. Enjoy fresh lemon juice in tepid water and on food — I can’t say enough about the benefits of the humble lemon. Beyond acting as a potent antioxidant during cold and flu season (vitamin C) and adrenal gland supporter (important during times of stress), the citric acid in lemon juice also helps cleanse both the palate and invigorate the digestive system. This action alone can be powerfully helpful for moving things along and changing the taste and direction of food choices we make throughout the day — nothing like the sharp taste of lemon to blunt sugar cravings and snap us out of lasagna mode. Hydrating and delicious, you can enjoy a glass of lemon water first thing in the morning (a great way to start the day) and/or before meals — simply squeeze fresh lemon juice into tepid water. A cautionary note, if you start drinking lemon water with any degree of frequency, you may wish to start using a straw to limit the exposure of acid on your teeth (prevent the erosion of tooth enamel). Lemon juice can also help prevent fluctuations in blood sugar levels by reducing a food’s overall glycemic index (the acid in lemon helps slow the conversion of carbohydrates to sugar). Consider adding fresh squeezed lemon to fruits and vegetables and side salads that accompany your meal.
2. Make sure you’re getting enough protein in your diet — protein helps prevent jags in blood sugar levels that can promote cravings. Unlike carbohydrates that are metabolized relatively quickly into sugar in the body, protein requires more work for our bodies to break down and metabolize. This improves our sense of fullness and satisfaction and also assists in keeping our blood sugar levels stable (which can also be very helpful for mood and concentration).
Conversely, when blood sugar levels are fluctuating and start to drop, our brain naturally cues us in to seek the quickest form of energy available to correct the imbalance, a carbohydrate/sugar. This is a normal, adaptive response but the result is that we end up jumping from one sugar to the next. To overcome this response, we need to avail ourselves of sufficient protein throughout the day to prevent the sugar loop (this is also an excellent strategy for avoiding insulin fatigue/type 2 diabetes). Be sure to include a protein source not only with your meals but also your snacks – a strategy that holds true for adults and children alike.
3. focus on natural sugars — the initial stages of reducing sugar can be really difficult, especially when coming off the holidays surrounded by the heavier hitting desserts. When the urge strikes, seek out natural sources of sugar to satisfy desire without fueling cravings. Here are a few of my favorites:
- fresh fruit salad ~ make a large batch, squeeze some fresh lemon juice over the fruit (to delay oxidization, extend life and benefit from the acid) and keep it stored in a covered container in the fridge. I think sometimes we forget just how gorgeous and appealing fruit salad can be;
- frozen fruit: place fresh fruit such as: blueberries, grapes or sliced bananas on a parchment lined baking sheet – freeze until solid and then transfer to a freezer bag and keep stored in the freezer. It takes longer to eat frozen fruit which prolongs the duration and enjoyment of the snack. You can also blend frozen fruit to create a delicious smoothie or ice cream (banana works especially well for this).
- dark chocolate: opt for 75% cocoa or higher (the higher the cocoa content the lower the sugar) – one or two squares when the urge strikes is a great way to meet desire without fanning the flames – dark chocolate is also antioxidant rich. I enjoy making chocolate clusters – a simple combination of melted dark chocolate with nuts/seeds and dried fruit. But my current fave is frozen sliced banana dipped in dark chocolate which I keep stored in the freezer – beyond simple and perfect for satisfying without priming the pump. Coming soon to the blog!
4. Be aware of other sugars that may be sabotaging your efforts – there are obvious sources of sugar that we all recognize in dessert foods and then there are the other pleasure producing foods we don’t always associate with re-enforcing our sugar cravings such as pasta, bread and alcohol. Keep in mind that alcohol is a sugar with powerful altering effects on blood sugar and mood. It can be very difficult to reduce sugar consumption in food while simultaneously consuming it in liquid form – alcohol or other beverages. When you do wish to eat bread and/or pasta, consider whole grain sources (fibre does help slow the conversion of carbohydrates to sugar modestly in addition to its other health benefits) but more critically, include a protein with these carbohydrate sources to help mitigate the rapid conversion to sugar in the body.
5. Create new habits — if you find yourself craving sugar around the same time every day, consider initiating new habits. For instance, the evening (following dinner) is commonly a time when dessert cravings set-in. Establishing new routines such as making a warm pot of flavored herbal tea or going for a walk following dinner can be really helpful for changing the palate, shifting focus and laying tracks for new habits and routines. At first, the herbal tea will seem like a small (and possibly annoying) consolation prize but give it one week of consistent application and you’ll be seeking it out with pleasure and not punishment. You might even find yourself craving peppermint tea!
The information in this post is provided for educational purposes only and is not intended as a substitute for the advice of your physician. Always consult your physician or other health care professional directly before beginning or changing a course of health treatment.
Sissi says
Such wise and useful tips, Kelly! This beautiful photograph looks like a painting… Are these your own lemons? They have an amazing orangey hue… remind me a bit of bergamot lemons I find sometimes in my organic shop (but they have a different shape). And I love these white bowls!!!!! (I’ve already seen them here I think…).
I am proud to say I regularly “practice” the dark chocolate part. Since I moved to Switzerland I practically don’t buy anything sweet apart from dried fruit and dark chocolate (of course I do prepare sweets and desserts at home but I no longer crave anything else apart from dark chocolate). And it’s so filling, only one or two pieces are enough! (Expensive chocolatier’s chocolates are even more filling for me, but too expensive to be eaten every day).
I love sour food and I have always loved it as a child (I used to munch on rhubarb stalks pulled straight from my grandmother’s garden… or eat black/red currants by handfuls…) but I keep on forgetting on buying and using lemons more often. The straw trick is an excellent idea!
PS Today, since I have made a batch of prunes in chocolate recently, I am having prunes in chocolate as sweet snacks ;-) As filling and good as dark chocolate alone…
kelly says
thank you kindly for your enthusiastic response Sissi – what a joy to read. It’s hard to beat a Meyer lemon for inherent beauty. These were a gift from a friend’s garden ♡ – agreed, stunners. This photo marks the first time using my 250 mm lens — my husband gifted me the lens over two years ago but I didn’t go near it (and I warned him I wouldn’t if he bought me one but he did anyway, so it sat :). I wanted to learn my way around the fundamentals of a camera and get comfortable with a 55 mm lens first – I’m a one step at a time kind of gal. As for the bowls… I am a big fan of the Sophie Conran line… they inspire me with their beauty ~ the lines and shapes are lyrical. Keep practicing those dark chocolate rituals :) I’m so with you on that and hope to have the privilege of visiting one of those chocolatiers in Switzerland some day…. xx
Koko says
I love love love these tips Kelly! They’re so important! I’ve been drinking lemon water like a maniac lately and I just love it. I feel like keeping a bottle of lemon water around at all times really helps me feel less hungry. I now neeeeeed to drink water all day long- or I get so thirsty! It’s funny how you don’t even realize that when you’re hungry sometimes, you’re actually thirsty. It really helps with those carb cravings mid-afternoon, too ;-)
Shelby @ Go Eat and Repeat says
I’m really glad you went in depth to explain this. I have the worst sweet tooth sometimes so I look forward to trying these out and (hopefully) curve my cravings.
kelly says
Hi Shelby, thanks so much for taking the time to drop by and share some feedback. I was just mentioning to a girlfriend earlier today that I am torn between my desire to educate (which can sometimes mean getting into a certain level of detail beyond the fluff) and our 140-character societal attention span ;-) — so happy to hear this one resonated with you!
mjskit says
Great post Kelly! I did not know all of that about lemons. Interesting! I’m definitely going to start adding lemon and lemon juice to my diet. I use to add a little squeeze of lemon to my hot tea, but got away from it for some reason. Thanks for new information and for reminding of habits I need to get back into!
Sandra says
So much great advice…and I need to follow all of it!!! Pretty sure I have that messed up biochemistry ;) I’m resolved to get back into healthy eating, so keep the motivation coming :) XXX
kelly says
well, from one Irish gal to the other, that messed up biochemistry (otherwise known as the blessing/curse of the Irish :) is also what makes you an exquisitely perceptive photographer and writer – and don’t you forget it! xx
Angie@Angie's Recipes says
I actually don’t crave for sweet treats, but BREAD!!! Had two barley buns for the lunch…and the number of carbohydrate went so much higher than protein today. Sighs…
Elizabeth says
What an informative post Kelly, I loved reading it including the introduction. I’ve often heard sugar addiction being compared to drug addiction but didn’t know about the dopamine connection; I find that so interesting. Tough to shake for sure. It always takes me a while to come out of my holiday eating habits and it can be a frustrating experience – this guide is so helpful. Protein is something I have to work on especially between meals when there are large gaps of time. I know exactly when you mean about the plummeting sugar levels and reaching for the quick boost food. I didn’t know lemon juice had the effect of lowering GI – how great is that? I hope you make this a regular feature on your blog. Thank you!
SallyBR says
Great post!
Kelly, in 54 years of life I never gained weight during the holidays (knock on wood), so I know my method works – one day of “relative excess”, two days of restraint. I suspect that by doing it, I prevent myself from going into sugar cravings, because I don’t eat sweets several days in a row. Maybe that’s it?
I guess a little will power is necessary, but it’s totally worth it. And of course, my exercise routine in unchanged during the holidays, which helps too.
Eva Taylor says
These are fantastic tips Kelly, thank you. We use lemon juice to brighten flavours instead of using salt as well as drinking it in water. Someone suggested using a straw when drinking lemon juice and water to help avoid the impact of the lemon juice on your teeth. I also adore limes and cucumbers in water, so refreshing.
kelly says
thank you for the important reminder Eva ~ I like your tip so much I’ve included it in the post! xx