When we talk about sugar addiction, we are referring to a term that is used colloquially to describe a pattern of behavior in which a person has a too strong attraction towards foods or drinks with high sugar content and is not able to control their consumption.
There are some studies that claim that excessive sugar consumption can have effects similar to those of traditional addictions, although it is not officially recognized as a disease in the DSM-5. Reducing sugar consumption to incorporate healthy habits is a decision that has positive consequences for most people.
For people addicted to sugar, overcoming it can be a challenge that with focus and perseverance is possible. There are different strategies that will help you adopt certain healthy eating habits.
On the one hand, when you receive education about the effects of sugar, awareness about its consumption increases and you are also motivated not to abuse it. Recognizing foods introduced into the diet that are rich in sugar, such as processed foods, will help reduce them little by little
When you go to the supermarket to make your purchase, it is advisable to check the food labels to know how much added sugar they contain and limit your consumption. Instead of radically eliminating sugar from the diet, you can gradually reduce your consumption to avoid withdrawal symptoms if the addiction is significant.
Replacing these sugars with other healthier foods is also an alternative, for example consuming fruits can satisfy the desire for sweets and is a nutritious food.
It is interesting to choose to plan meals on a weekly basis since you can control everything that is going to be consumed and it will help maintain energy levels and reduce the desire to consume sugar In addition, moderating portions also reduces excessive consumption of sugary foods.
Eating fiber also helps keep the stomach full for a long period of time and will control blood sugar levels, for example vegetables, whole grains and fruits. Along with these, staying hydrated with water instead of sugary drinks will also help reduce the desire to consume these.
On many occasions, people resort to consuming these due to excess stress, since they use it as an escape route. It will be useful to practice effective strategies to manage it as meditation, physical exercise or breathing exercises
Once objectives are achieved, it is beneficial to share it with friends or family so that they encourage you to continue with the process. When anxiety about sugar consumption appears, you could choose to take a walk or any motivating activity that provides well-being.
If sugar addiction is significantly affecting daily life, it is a good option to seek the help of a mental health professional and a nutritionist.
Alternatives to sugars
Reducing the consumption of added sugars is beneficial in many aspects as we have mentioned and to facilitate the process, there are some healthy alternatives that can be considered:
Psychological symptoms associated with sugar addition
Although there are no studies that indicate that sugar itself causes addiction as addictive substances would, some people experience certain behavioral patterns when they consume excessively sugar.
First, intense sugar cravings can appear even after eating and feeling full. There are people who consume sugar compulsively even without hunger simply as a response to an emotionally overwhelming situation.
In relation to sugar intake, it is possible to experience mood swings, anxiety, nervousness or energy changes. When you use sugar to deal with stress or other uncomfortable emotions, you are creating an emotional dependence on it and you will resort to its consumption every time you are in an overwhelming situation on a mental level.
On the other hand, feelings of guilt may appear after consuming too much sugar since there is a feeling of loss of control and sudden changes in energy are experienced, especially after consuming a large amount of it. At those moments, thoughts will invade that it is difficult to reduce sugar consumption knowing its negative effects
Finally, it is important to know that these symptoms vary depending on the person since not everyone suffers the same psychological effects and can be influenced by individual factors such as bad eating habits since childhood or genetics.
