Let’s talk sugar (and how to detox from it) - Health and Wellness Nashville

Sugar, that sweet, white carbohydrate made up mostly of sucrose, is found in nearly everything we eat and drink. Sugar is everywhere!

It is conspicuously in foods like donuts, candy, cookies, and ice cream, but also inconspicuously in condiments like ketchup, sauces, and salad dressings. Breakfast cereals, bread, and yogurt also contain a myriad of sugars. Canned fruits (for preservation), dried fruits, granola bars, and certain drinks like sports and energy drinks are also loaded with sugar.

According to Harvard Health, too much sugar intake can be one of the greatest threats to cardiovascular disease; a clear concern, seeing the American Heart Association (AHA) reports the average American consumes roughly 60 to 100 pounds of sugar per year. This equates to approximately 22 to 34 teaspoons of sugar per day. In contrast, the AHA recommends women limit their intake to 6 teaspoons of sugar per day, while men should limit to 9 teaspoons.

But why is sugar so addictive? In theory, sweet foods and drinks stimulate your brain’s reward system. Research has shown that the most common foods associated with addictive symptoms are those high in added fats or sugars. Studies have also found that sugar triggers the release of dopamine in the nucleus accumbens — the same area of the brain implicated in the response to addictive drugs. According to the National Library of Science, sugar can also cause the release of endogenous opioids in the brain, which leads to a rush that can cause future cravings.

How to detox from sugar

So, what steps should we take to decrease our sugar intake or detox from sugar altogether? First, gradually reduce intake by swapping sugary drinks like fruit juice and soda for water, tea, or unsweetened coffee; eat snacks like fruits, and fiber-rich foods such as whole grains, legumes, nuts, and seeds. Managing stress can also help contribute to a decrease in sugar consumption. Other sugar detoxing options include:

Reduce portion sizes: Eat smaller portions of desserts or eat less frequently.
Snack smarter: Replace sugary snacks with healthier options like veggies with hummus.
Incorporate lean protein, which helps stabilize blood sugar and curb cravings.
Choose whole grain versions of pasta, rice, and bread for added fiber.
Add healthy fats like avocados, which can help regulate blood sugar.
The lack of sleep can increase cravings for sugary foods, so get plenty of rest.
Meditation and other mindfulness techniques can help manage stress-related cravings.
Skipping meals can lead to sugar cravings, so eat regular, well-balanced meals.

Finally, being thirsty can be mistaken for hunger and/or cravings, so make sure to hydrate with water.

Additionally, it is important to explore sugar alternatives like Stevia and natural sweeteners (like honey), which can help satisfy sweet cravings, and ALWAYS remember to read food labels.

Ultimately, quitting or significantly reducing sugar intake can lead to noticeable and prompt changes in the body. These changes can include improvement in mood, energy levels, skin, and even cognitive function. Within a week, many people report feeling more energetic, having a clearer mind, better sleep, and reduced cravings.

Improved dental health and a reduced risk of cavities can be supported by decreased sugar consumption, along with a reduced risk of chronic diseases like type 2 diabetes, improved liver health, and decreased anxiety.

In contrast, many individuals go through withdrawal symptoms, causing nausea, light-headedness, dizziness, cravings, and fatigue until their bodies adjust to the decrease in sugar consumption. Overall, the intensity and duration of withdrawal symptoms vary from person to person.

Be patient, as it takes time to break the sugar habit. Celebrate daily successes as you continue to detox your body to live a cleaner, healthier, sugarless lifestyle.