Are you unsure if eating too much sugar is a problem? These are eight subtle indicators that your body may be secretly—or not so secretly—addicted to sugar, along with eight remedial actions you might take.
In actuality, sugar addiction is a neurologically innate behavior in humans. According to evolutionary theory, sugar was mostly available in the summer (in the form of fruit), when we would consume large amounts of it to "fatten up" for the next winter.
Our ancestors were able to endure the harsh winters because they carried surplus energy stored as body fat into the winter.
Sugar is what we are programmed to seek out as a means of survival. However, sugar is readily available all year round in the modern world. These days, sugar is widely used, especially in processed meals.
The Four Greatest Issues with Sugar
The top four issues with sugar consumption in the modern era are, in summary, as follows:
Too Much Sugar in Our Foods
Glucose, or sugar, is the byproduct of the breakdown of most proteins and all carbohydrates. Dietary excess in carbs is probably a major factor in obesity, chronic disease, and sugar addiction.
First of all In fact, the single largest factor contributing to the present obesity and chronic disease epidemic may be the shift in our macronutrient ratios away from fats and towards carbohydrates.
Excess Sugar in a Single Sitting
When we eat items high in carbohydrates, such as breads, noodles, chips, candies, pop, fruit, starches, and juices, our blood sugar levels rise and then fall. Because our bodies interpret this decline as threatening, our adrenal glands release cortisol, which sets off a vicious cycle of increased sugar cravings.
Feeling dizzy, irritable, worn out, unsteady, or extremely hungry can all be signs that you're on the blood sugar roller coaster, which can lead to hypoglycemia, insulin resistance, and type 2 diabetes.
Artificial Sweeteners
Unfortunately, a lot of sugar-free substitutes employ chemicals to make them taste sweet, which can lead to a number of health issues and even worsen sugar addiction.
Even though they don't raise blood sugar, their sweetness might nevertheless cause the body to release insulin.
Artificial sweets have the potential to directly harm the liver, but they are also easily stored as body fat because our bodies aren't made to handle these unfamiliar substances and aren't meant to metabolize them.
Sugars that have been refined
Processed and refined sugar causes a sharp surge in blood sugar that damages blood vessels and can cause inflammation, dysbiosis (bacterial overgrowth), insulin resistance, and a host of other negative effects.
Because refined carbohydrates are essentially nutritionally worthless, ingesting them makes our bodies more reliant on them because the food we eat does not provide the necessary nutrients.
As a result, we start a vicious cycle in which we consume more and more of these foods in an unconscious attempt to satisfy our hunger.
Eight Indices Your Body Is Sugar Addicted
These easy ways to overcome sugar addiction might help you get back on track if you see any of these symptoms.
1. All day long, you feel the need to eat or snack
You might have a hidden sugar addiction if you find yourself compulsively nibbling throughout the day, whether or not you're truly hungry. Snacking frequently may also indicate that your blood sugar is fluctuating.
The remedy is to concentrate on including all three macronutrients—fats, proteins, and carbohydrates—in your diet at each meal and snack. Never consume sugary, carb-rich foods by themselves.
2. You Consume A Lot of Fruit Or Juice
Don't be fooled—fruit also contains sugar! Because fruit juices have a very high glycemic index, it may indicate an underlying sugar addiction if you regularly crave or eat fruit.
The remedy is to concentrate on fruits that are higher in nutrients and lower in sugar content, or that offer greater value for your money. Berries have less sugar than most other fruits and are packed with antioxidants and other health-promoting compounds. If you choose to drink juice, make sure it is a fresh, vegetable-based green juice.
3. You Love Sugary, Alcoholic Drinks and Are a Coffee Hound
Coffee and alcoholic beverages' sweeteners and mixers can significantly increase sugar intake. When someone stops drinking coffee or alcohol, they frequently develop a need for other sugary beverages to make up for the sugar they were previously consuming.
The remedy is to add fat (such MCT oil, coconut oil, or grass-fed ghee) instead of honey or other coffee sweeteners to your coffee. Make sure you consume alcohol in moderation and avoid the sugar-laden dark-colored liquors, mixers, and beer.
4. You Experience Prolonged Stress
Chronic stress raises blood levels of cortisol, an adrenal gland hormone, on a regular basis. In the same way that eating sugar can raise cortisol levels, cortisol stimulates appetite and sugar cravings.
Prolonged stress can eventually wear out the adrenal glands, resulting in low cortisol levels and adrenal exhaustion, which can exacerbate sugar cravings and addiction.
The remedy is to practice belly breathing and breathing through your nose to reset your stress reaction. When you're anxious, try not to eat; instead, go for a stroll.
5. You Have a Sweet Tooth After or During Meals
You most likely have a sugar addiction if you can't eat dinner without thinking about dessert! Sugar addiction, small intestine bacterial overgrowth (SIBO), and adrenal tiredness can all be symptoms of craving sweets during or right after a meal.
The remedy: Saliva testing can confirm adrenal fatigue, if you suspect you may have it. There are tests for breath, urine, and stool that can identify underlying infection sources that may be causing persistent sugar cravings if you think you may have SIBO or another type of dysbiosis.
6. Hunger Strikes Like A Wall
If you experience sudden intense hunger that compels you to eat right away, you may be experiencing hypoglycemia, or episodes of low blood sugar. When blood glucose levels go too low, hypoglycemia poses a health risk, and riding the blood sugar roller coaster makes us crave sweet foods.
The remedy is to include fat and protein in every meal and snack, particularly if you're also consuming carbohydrates. Never consume carbohydrates on their own; instead, spread some nut butter on a piece of fruit.
7. You Have Morning (or Late Night) Carbohydrate Cravings
A high-carb breakfast can cause you to experience blood sugar swings the rest of the day, which can lead to frequent hunger pangs and sugar cravings.
Having a sweet tooth in the middle of the night, first thing in the morning, or right after waking up from a nap could be a sign of low adrenal function, hypoglycemia, or a hidden sugar addiction.
The remedy is to have a breakfast high in protein, healthy fats, and non-starchy vegetables. On the other hand, eating your carbs with dinner can support both weight loss and sleep.
8. The longer you go without sugar, the more cravings you experience
Making the decision to give up sugar is a terrific way to face your addiction head-on. See how you feel after cutting out sugar for a few days; the more often and strong your cravings are, the more likely it is that you are addicted.
The remedy is to follow a Paleo diet, which emphasizes low-glycemic carbs and a balanced macronutrient ratio to help regulate blood sugar levels naturally throughout the day.