Sugar is NOT My friend
fannydavis21
Posts: 29 Member
I'm having a really hard time staying away from sugar. Anyone else have a crazy sugar addiction? How can I step away from eating so much sugar? Someone please help me!
2
Replies
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Good, more for me
In all seriousness though, there is no clinical or biological mechanism within the body which denotes addiction to sugar. Meaning there is no physical dependency like you would have from substances like Heroin, for example, which does have such clinical properties.
Mental? Perhaps. I guess people could even become addicted to eating their own belly button lint in that sense, but working something like that out just requires willpower to refrain from compulsive and self destructive behavior.8 -
I'll assume you mean added sugar.............
Sugar is not addictive....you like the taste of sugar, so do I. You can eliminate added added sugar forever, or learn to manage portions. Those are basically your 2 choices.
I manage sugar by allowing myself so much each day. I tend to put a sugary treat off until later in the day. Individual portion packs help. If there are particular foods that you can't manage right now (individual or otherwise) then steer clear for awhile.
You can try substitutes - herbal tea, fruit, etc. But when I want chocolate......I want chocolate.6 -
My recommendations are: (1) Watch the videos by Dr. Robert Lustig on youtube about how sugar is toxic for your body. Those videos inspired me and other people I know to avoid refined sugars. The videos could inspire you too. (2) Just force yourself go cold turkey for 7 days. After 7 days, the cravings will be a lot less or maybe even disappear. Remind yourself during the 7 days that the cravings will get less if you just wait it out a few more days. I hope these suggestions help.23
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You have two choices, like @teabea said.
Completely eliminate - this causes me to freak out and binge on ALL THE CHOCOLATE eventually.
OR
Moderate - I have dessert every night. Usually candy, chocolate, or ice cream, about 200-300 calories. I log it, make sure it fits in my daily calories, and enjoy the heck out of it.
You'll have to figure out which one of these options works for you.
(Not even going into the "it isn't sugar you're craving" or "sugar addiction" debate.)2 -
Sugar is in fact very addictive, https://www.ncbi.nlm.nih.gov/pubmed/23719144, i always find myself wanting/needing it, the only thing i've found that helps me is self control, it's a mind/craving thing, good luck to you fannydavis2122
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Is there a medical reason why you need to? Or is it more the calories and issues with moderating? I have more of a salt tooth than a sweet one, but I handle it by allowing myself lower-calorie snacks that are filling. On the sweet front, I do like dry cereal (one that's not sugar-frosted but is probably slightly less sweet than Golden Grahams but much sweeter than Cheerios). Before I eat, I weigh out a portion and log it. And the box stays in the other room.
Another thing: unless there's a medical reason, try not to get into the mindset of 'I can't eat this again.' Forbidden waters taste sweeter. What works for me is trying to figure out whether it's worth it for me to eat something. So, as much as possible, I try to go with:- Do I have the calories for this? And (unless we're talking an after-supper snack) will I have enough calories left over for a decent supper (or lunch and supper) or will this BE a meal? An apple turnover from a bakery I frequent is 600 calories. Normally, it won't fill me up enough for it to be a lunch. But if I'm willing to make it so and okay with eating baby carrots and cherry tomatoes until supper, then that's my choice.
- If no... Is there a way that I can GET those calories, either by exercising a bit more or by eating a little lighter the rest of the day or by taking a smaller portion of the thing I want than I'd planned?
- If no... Is it worth it to me go over my calories this time? (And this can be a perfectly valid choice if it's an occasional thing. Like Thanksgiving dinner or Superbowl or your favorite cousin's wedding. If an occasional thing comes up every couple of days, maybe it's not as perfectly valid).
If I've said 'no' to all three, then I can usually step back. Because at that point, it's no longer an impulse. I guess, for me the big thing is that a treat isn't a cheat. It's a choice. And if I choose to have something that tastes good but isn't all that nutrient-dense once in awhile, then that's okay, so long as my overall diet is good.5 -
waltzingmom wrote: »My recommendations are: (1) Watch the videos by Dr. Robert Lustig on youtube about how sugar is toxic for your body. Those videos inspired me and other people I know to avoid refined sugars. The videos could inspire you too. (2) Just force yourself go cold turkey for 7 days. After 7 days, the cravings will be a lot less or maybe even disappear. Remind yourself during the 7 days that the cravings will get less if you just wait it out a few more days. I hope these suggestions help.
Nope - videos with lots of misinformation wouldn't inspire me.11 -
Billiejo77 wrote: »Sugar is in fact very addictive, https://www.ncbi.nlm.nih.gov/pubmed/23719144, i always find myself wanting/needing it, the only thing i've found that helps me is self control, it's a mind/craving thing, good luck to you fannydavis21
The summary from the article you linked to:
;SUMMARY:
The biological robustness in the neural substrates of sugar and sweet reward may be sufficient to explain why many people can have difficultly to control the consumption of foods high in sugar when continuously exposed to them.
This does not say that sugar is addictive - it says that people may have a hard time controlling themselves.8 -
I'll assume you mean added sugar.............
Sugar is not addictive....you like the taste of sugar, so do I. You can eliminate added added sugar forever, or learn to manage portions. Those are basically your 2 choices.
I manage sugar by allowing myself so much each day. I tend to put a sugary treat off until later in the day. Individual portion packs help. If there are particular foods that you can't manage right now (individual or otherwise) then steer clear for awhile.
You can try substitutes - herbal tea, fruit, etc. But when I want chocolate......I want chocolate.
^^^^This. 100%.
I find it helps me to prelog something sweet. Sometimes when I look at the amount of calories I will change my mind and have something else. But if I want chocolate, then chocolate it is. I believe I have had some chocolate everyday since I've been on mfp. I've been on here for 718 days and I'm at maintenance. If you want sweets then learn to moderate them. If you tell yourself you can't moderate them, then you will be right. But it can be done. Don't convince yourself that you are powerless. You may like or even love sweets. But you are NOT addicted to sugar.1 -
Billiejo77 wrote: »Sugar is in fact very addictive, https://www.ncbi.nlm.nih.gov/pubmed/23719144, i always find myself wanting/needing it, the only thing i've found that helps me is self control, it's a mind/craving thing, good luck to you fannydavis21
The summary from the article you linked to:
;SUMMARY:
The biological robustness in the neural substrates of sugar and sweet reward may be sufficient to explain why many people can have difficultly to control the consumption of foods high in sugar when continuously exposed to them.
This does not say that sugar is addictive - it says that people may have a hard time controlling themselves.
https://www.google.ca/amp/www.cbc.ca/amp/1.1395225
https://www.theguardian.com/society/2016/apr/07/the-sugar-conspiracy-robert-lustig-john-yudkin
http://www.jneurosci.org/content/24/6/1265.long
http://www.alternet.org/food/how-big-food-hijacked-americas-dietary-policy-and-got-millions-addicted-sugar
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/
Hmmm, I do wonder how come obesity and people with diabetes spiked dramatically not long after the sugar industry convinced us that fat was bad, sugar good...12 -
MaximusaurusRex wrote: »Billiejo77 wrote: »Sugar is in fact very addictive, https://www.ncbi.nlm.nih.gov/pubmed/23719144, i always find myself wanting/needing it, the only thing i've found that helps me is self control, it's a mind/craving thing, good luck to you fannydavis21
The summary from the article you linked to:
;SUMMARY:
The biological robustness in the neural substrates of sugar and sweet reward may be sufficient to explain why many people can have difficultly to control the consumption of foods high in sugar when continuously exposed to them.
This does not say that sugar is addictive - it says that people may have a hard time controlling themselves.
https://www.google.ca/amp/www.cbc.ca/amp/1.1395225
https://www.theguardian.com/society/2016/apr/07/the-sugar-conspiracy-robert-lustig-john-yudkin
http://www.jneurosci.org/content/24/6/1265.long
http://www.alternet.org/food/how-big-food-hijacked-americas-dietary-policy-and-got-millions-addicted-sugar
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/
Hmmm, I do wonder how come obesity and people with diabetes spiked dramatically not long after the sugar industry convinced us that fat was bad, sugar good...
1. this is a hit piece written from a very slanted point of view - i.e. 'I know there is something out there and I'm gonna prove it'
2. seriously - you want to quote Lustig??
3. based on dopamine reactions in the brain - you do know that petting puppies produces the same response, don't you?
4. instead of Lustig, this one is based on Taubes (yet another 'sugar is evil' crackpot)
5. from the study that you linked to - in the conclusion:
"According to the evidence in rats, intermittent access to sugar and chow is capable of producing a “dependency”. This was operationally defined by tests for bingeing, withdrawal, craving and cross-sensitization to amphetamine and alcohol. The correspondence to some people with binge eating disorder or bulimia is striking, but whether or not it is a good idea to call this a “food addiction” in people is both a scientific and societal question that has yet to be answered. What this review demonstrates is that rats with intermittent access to food and a sugar solution can show both a constellation of behaviors and parallel brain changes that are characteristic of rats that voluntarily self-administer addictive drugs."
A rat study where the very authors of the study doubt that there is a valid correlation/connection to humans.
As to the spike in obesity - the overall rates of sugar consumption have been flat or trending downward for the last decade, yet the obesity rate continues to climb... want to discuss that?10 -
If it fits in your calories eat it.0
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I started limiting my sugars in my 40's and now really don't crave it the way I used to. I still like sweets from time to time but try to stay within the sugar guidelines. I've never liked many sugar free substitutes, but I do like Stevia and use it in my baking and cooking. It is natural from a plant and in fact I have my own plant growing in my yard which works great to chop up the leaves and add to recipes sweetness that doesn't have the aftertaste of aspartame and some others.0
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L-glutamine is a supplement that helps me reduce cravings for sweet foods.0
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What types of foods do you go for.... Or do you find yourself hiding in the cupboard munching plain sugar out of the bag?5
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I found using individual packs or stevia leaves helped me. You can also grow your own stevia.0
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I weened myself off of it for the most part and rarely crave it anymore. You can do it! Just stay strong and I promise the cravings will go away. I find using natural sugars in fruits helps satisfy the sweet tooth in the beginning0
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Wow... I'm always so surprised at the back and forth on this website. Can't we all just agree, to understand that NOT one of us are the same. What works you may not work for all.
Some people are addicted to alcohol. Some are not, and can drink in moderation......some can't .
I find sugar to be extremely addictive. So, I myself can not practice "every thing moderation" when it comes to sweet/sugary items. I get my sugar from natural sources, fruits,veggies, whole grains, agave & raw honey.
I am 50 days almost days in and I have no real cravings. When previously it was daily!!! I will say I did this before, but what I didn't change was white bread and pasta. I have pretty much removed it from my diet, this time around. I can completely tell that this has assisted majorly in helping lower my cravings for sugar even around my T.O.M. !!!
To each, his own.
I also know plenty of folks who practice " everything in moderation". Fitting the sweet treats in to their daily caloric allowance, it works for them.
Find what works for you. But if fitting sugar in your daily allowance doesn't work out. Give it two weeks to detox ( eliminating sugary treats for 2 weeks) and see how you feel.7 -
livingleanlivingclean wrote: »What types of foods do you go for.... Or do you find yourself hiding in the cupboard munching plain sugar out of the bag?
I was going to say this but everyone gets butt hurt about it.5 -
Wow... I'm always so surprised at the back and forth on this website. Can't we all just agree, to understand that NOT one of us are the same. What works you may not work for all.
Some people are addicted to alcohol. Some are not, and can drink in moderation......some can't .
I find sugar to be extremely addictive. So, I myself can not practice "every thing moderation" when it comes to sweet/sugary items. I get my sugar from natural sources, fruits,veggies, whole grains, agave & raw honey.
I am 50 days almost days in and I have no real cravings. When previously it was daily!!! I will say I did this before, but what I didn't change was white bread and pasta. I have pretty much removed it from my diet, this time around. I can completely tell that this has assisted majorly in helping lower my cravings for sugar even around my T.O.M. !!!
To each, his own.
I also know plenty of folks who practice " everything in moderation". Fitting the sweet treats in to their daily caloric allowance, it works for them.
Find what works for you. But if fitting sugar in your daily allowance doesn't work out. Give it two weeks to detox ( eliminating sugary treats for 2 weeks) and see how you feel.
Exactly what she said!!! Yes, everyone is very different and I can say I am or had sugar addiction....not meaning I need to eat Twinkies, candy cars, soda....SUGAR is in every food, it's amazing how much sugar is loaded in something like yogurt that even is low fat, low calorie. Once I really cut those sugars in the beginning I get headaches, feel tired so that is what I refer to as sugar being addictive. So, you just have to be mindful and this app will help. In the beginning is very hard but then it will be easier....3 -
Sugar's not in the fat-free yogurt I buy, though. (Norman's fat-free double-protein)0
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Wow... I'm always so surprised at the back and forth on this website. Can't we all just agree, to understand that NOT one of us are the same. What works you may not work for all.
Some people are addicted to alcohol. Some are not, and can drink in moderation......some can't .
I find sugar to be extremely addictive. So, I myself can not practice "every thing moderation" when it comes to sweet/sugary items. I get my sugar from natural sources, fruits,veggies, whole grains, agave & raw honey.
I am 50 days almost days in and I have no real cravings. When previously it was daily!!! I will say I did this before, but what I didn't change was white bread and pasta. I have pretty much removed it from my diet, this time around. I can completely tell that this has assisted majorly in helping lower my cravings for sugar even around my T.O.M. !!!
To each, his own.
I also know plenty of folks who practice " everything in moderation". Fitting the sweet treats in to their daily caloric allowance, it works for them.
Find what works for you. But if fitting sugar in your daily allowance doesn't work out. Give it two weeks to detox ( eliminating sugary treats for 2 weeks) and see how you feel.
Exactly what she said!!! Yes, everyone is very different and I can say I am or had sugar addiction....not meaning I need to eat Twinkies, candy cars, soda....SUGAR is in every food, it's amazing how much sugar is loaded in something like yogurt that even is low fat, low calorie. Once I really cut those sugars in the beginning I get headaches, feel tired so that is what I refer to as sugar being addictive. So, you just have to be mindful and this app will help. In the beginning is very hard but then it will be easier....
Low fat natural yoghurt is not loaded with sugar. It has slightly more lactose (sugar) than full fat, because it has less fat.
You likely get headaches because when you reduce sugar, you're reducing carbs. Your body will drop water, and your electrolyte balance would be out.2 -
Wow... I'm always so surprised at the back and forth on this website. Can't we all just agree, to understand that NOT one of us are the same. What works you may not work for all.
Some people are addicted to alcohol. Some are not, and can drink in moderation......some can't .
I find sugar to be extremely addictive. So, I myself can not practice "every thing moderation" when it comes to sweet/sugary items. I get my sugar from natural sources, fruits,veggies, whole grains, agave & raw honey.
I am 50 days almost days in and I have no real cravings. When previously it was daily!!! I will say I did this before, but what I didn't change was white bread and pasta. I have pretty much removed it from my diet, this time around. I can completely tell that this has assisted majorly in helping lower my cravings for sugar even around my T.O.M. !!!
To each, his own.
I also know plenty of folks who practice " everything in moderation". Fitting the sweet treats in to their daily caloric allowance, it works for them.
Find what works for you. But if fitting sugar in your daily allowance doesn't work out. Give it two weeks to detox ( eliminating sugary treats for 2 weeks) and see how you feel.
Your body doesn't know the difference in the sugar from natural sources and the added sugar that you claim are so addictive. Biochemically the body processes them via the same pathways so if refined sugar is addictive, the sugars in fruits, veggies, honey, etc are also addictive.
Do some people have difficulty moderating certain foods? Sure. Food is tasty and often has an emotional/behavioral component to it as well. But understanding the science and that this isn't an addiction, it is something that if you choose to moderate you can, is powerful information for many people...7 -
[/quote]Your body doesn't know the difference in the sugar from natural sources and the added sugar that you claim are so addictive. Biochemically the body processes them via the same pathways so if refined sugar is addictive, the sugars in fruits, veggies, honey, etc are also.[/quote]
I'm not sure this is entirely true. Refined sugar is metabolized immediately by the body and raises blood sugar and insulin levels.
Sugar in fruits comes with the benefit of fiber, which both slows down the way the sugar is metabolized and creates a feeling of fullness that isn't present with refined sugar.
Those who have hypoglycemic reactions aren't advised to eat a small apple (15 grams of sugar) because it metabolizes too slowly to bring the blood sugar up quickly. Rather, they are advised to eat a fast acting carbohydrate that contains 15 grams of sugar, like glucose tablets, fruit juice, hard candies, or regular soda.
Whether or not sugar is addictive is debatable. My feeling is that it is habit forming. Eat a candy bar, your blood sugar rises significantly, which leads to a rapid dro, which leads to a bigger craving for sugar. It becomes a vicious cycle.
By eating a well balanced diet with limited refined sugar and plenty of protein and fiber keeps the blood sugar stable.6 -
Billiejo77 wrote: »Sugar is in fact very addictive, https://www.ncbi.nlm.nih.gov/pubmed/23719144, i always find myself wanting/needing it, the only thing i've found that helps me is self control, it's a mind/craving thing, good luck to you fannydavis21
The summary from the article you linked to:
;SUMMARY:
The biological robustness in the neural substrates of sugar and sweet reward may be sufficient to explain why many people can have difficultly to control the consumption of foods high in sugar when continuously exposed to them.
This does not say that sugar is addictive - it says that people may have a hard time controlling themselves.
Thanks for posting this - since I was too lazy to read the study!
Some people really do have a very hard time controlling themselves when they are continuously exposed to foods high in sugar. Including me. Those of us who are affected like this are not morally inferior, stupid or crazy. There's a biological component to this related to insulin and other hormones - possibly discussed in the study listed above. (I'll get to it!)
I haven't yet learned how to moderate, though I hope one day I will. If I eat a high sugar treat, all I can think of for days afterwards is eating another high sugar treat. The cravings can come once every half hour throughout the day, and it's exhausting to keep saying "No!" These cravings are intense, and it's difficult to turn them off.
The only thing that turns them off for me is abstinence. If I can get through 3 - 4 days without added sugar or flour, I notice a drastic change in my thoughts and impulses. Life becomes much more peaceful and I feel in control. I've finally realized that's more important to me than a donut.0 -
yeah, well, there's physical addiction and psychological addiction. Because a substance is not addictive per se does not mean a person wont develop a psychological response to it.1
This discussion has been closed.
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