Alright, let’s get real here. We’ve all found ourselves reaching for that extra cookie or sneaking spoonfuls of Nutella straight from the jar. We also all know how this leaves us feeling: guilty, ashamed, and often…with a stomach ache.
Sugar addiction is no joke. According to the American Heart Association, the average American eats 71.14 grams of sugar per day, which is more than three times the World Health Organization’s recommended 25 grams.
This is a serious issue! We NEED to break free from our sugar addictions to preserve our long-term health and well-being.
First off, it’s important to understand why we’re so drawn to sugar in the first place. Sugar triggers the release of dopamine, a neurotransmitter associated with pleasure and reward, in the brain. In essence, our brains are wired to associate the consumption of sugar with feelings of pleasure and satisfaction, encouraging us to repeat the behavior. But in today’s world of processed foods and sugary snacks around every corner, this instinct can easily spiral out of control.
The good news? We can retrain our brains and break free from the grip of sugar addiction. It’s all about making small, sustainable changes to our diet and lifestyle. Start by cutting back on added sugar, opting instead for natural sugar.
Natural Sugar Versus Added Sugar
There’s a big difference between natural and added sugar, and it can have a major impact on your health.
Added sugars are added during the processing or preparation of foods. And let me tell you, they’re not doing you any favors. They offer little to no nutritional value. So, when you consume foods and drinks high in added sugars, you’re essentially loading up on calories without getting any of the essential nutrients your body needs to thrive.
Consuming too much too quickly can also overwhelm your body’s insulin response, leading to a crash that leaves you feeling tired, irritable, and hungry for more sugar. Relatable, anyone?
Studies have shown that sugar can have addictive properties similar to drugs like cocaine and nicotine, taking over your brain’s reward system and leaving you craving more and more. It’s a vicious cycle – the more you indulge the cravings for added sugar, the harder they become to resist.
Natural sugar, on the other hand, occurs naturally in foods like fruits, vegetables, and dairy products. Many foods with natural sugars do provide our bodies with essential nutrients. Fruits, for example, are not only rich in natural sugars like fructose, but they also contain fiber, vitamins, minerals, and antioxidants. Similarly, many dairy products like milk and yogurt with natural sugars contain calcium, protein, and other important nutrients.
Additionally, our bodies digest these foods slower compared to foods high in added sugars. The slower digestion process leads to a more gradual release of sugar into the bloodstream, helping to stabilize blood sugar levels and provide a steady source of energy over time.
And here’s the thing: natural sugars taste just as good! Don’t believe me? Give this fruit crisp recipe a try!
The Danger of Added Sugar
Reducing added sugar intake is a vital step towards lowering the risk of numerous chronic diseases.
A comprehensive review published in The BMJ highlighted that increased consumption of dietary sugars is associated with an elevated risk of numerous health conditions, including cardiovascular diseases, and some cancers.
Another recent study published in Nutrients specifically focused on sugar-sweetened beverages and their impact on metabolic risks in children and adolescents. This study found a clear connection between the consumption of sugary beverages and an increased risk of obesity-related complications such as insulin resistance, type 2 diabetes, hypertension, and metabolic syndrome.
Beyond these major diseases, reducing sugar intake can benefit your health in many other ways:
- Improved Mood and Energy Levels: High sugar consumption can lead to energy spikes and crashes, affecting your mood and energy levels. Lowering sugar intake promotes more stable energy and better mood regulation
- Better Dental Health: Sugar is a primary culprit in tooth decay and cavities. Cutting back on sugary foods and drinks helps protect your teeth and gums.
- Enhanced Skin Health: Excess sugar can lead to skin problems like acne and premature aging. Reducing sugar can improve your skin’s appearance and health.
- Stronger Immune System: High sugar levels can suppress the immune system, making you more susceptible to infections. By reducing sugar, you can support a stronger immune response.
At first, you might feel like you’re experiencing withdrawal symptoms. Don’t give up! Seek strength and support from God. Over time, your cravings will lessen, and you’ll be pleasantly surprised by how much energy and focus you get back.
If you feel discouraged or alone in overcoming a sugar addiction, I HIGHLY recommend giving the Faithful Workout’s Break Free From Sugar Cravings podcast a listen. You may also be interested in the free, 5-day program Victory Over Sugar Cravings. It has teaching videos, journal questions and challenges to empower you to overcome a dependance on sugar.
There’s no need to stop sugar cold turkey; In fact, this has proven ineffective for long-term success. But it’s best to focus on getting it from natural sources like fruits and veggies, while keeping added sugars to a minimum. And, as with any aspect of your diet, moderation is key. Even Scripture warns us about eating sugar in excess:
“Do you like honey?
Don’t eat too much, or it will make you sick!”
Proverbs 25: 16 (NLT)
The proverb highlights the consequences of overindulgence. It serves as a reminder that our actions have consequences, such as discomfort and sickness when eating sweets in excess. The ability to exercise self-control is essential for a balanced and fulfilling life. It’s important to know our limits and resist the temptation to over consume, whether it’s food, material possessions, or other desires.
If you were to embark on a journey of eliminating added sugar from your life, what fears or challenges do you anticipate encountering along the way? And what do you think might be the most rewarding aspect of doing so?
Abbey holds a degree in journalism from Indiana University. Her favorite topics to cover are spiritual development, nutrition, and the importance of community and connection. Currently, she and her husband live in Michigan where she works in active ministry. In her free time you’ll likely find her nose deep in a book, leading group fitness classes, or experimenting in the kitchen.
