Breaking Bad Habits: How to Stop Sugar Cravings for Good

 




I never thought of myself as a sugar addict until I realized just how much I relied on sweet treats to get through the day. My mornings started with extra sugar in my tea, just to make it ‘perfect.’ A bowl of pap or kunun gyada? Of course, I had to add a generous amount of sugar, or it wouldn’t taste right. And let’s not even talk about my love for cakes, biscuits, chocolates, and sugary drinks like Coke. At first, it seemed harmless. After all, what’s life without a little sweetness?? But as time went on, I noticed the impact. I felt sluggish, my energy levels fluctuated wildly, and I constantly craved something sugary even when I wasn’t hungry. My focus dwindled, and I relied on sugary drinks like Coke to get through the day. That’s when I realized sugar had an unshakable hold on me. Determined to take control, I dived into research and science-backed methods to curb my cravings, and in this guide, I’ll share everything I learned to help you break free from the grip of sugar once and for all.

The Science Behind Sugar Cravings

Sugar cravings aren’t just about a love for sweet things they’re deeply rooted in brain chemistry and biology. Consuming sugar triggers the release of dopamine, the ‘feel-good’ neurotransmitter, which creates a cycle of addiction-like dependency. Studies show that excessive sugar consumption rewires the brain’s reward system, making it hard to stop. A 2018 study published in The British Journal of Sports Medicine found that sugar has a similar effect on the brain as addictive substances like nicotine and opioids, reinforcing the need to consume more over time (British Journal of Sports Medicine).

Additionally, research from the American Journal of Clinical Nutrition indicates that individuals who consume high amounts of sugar are 23% more likely to develop mood disorders due to their impact on brain chemistry (American Journal of Clinical Nutrition). Furthermore, a study by Harvard Medical School highlighted that sugar leads to insulin spikes, which result in energy crashes that fuel further cravings, making it a vicious cycle (Harvard Medical School). According to a study published in the journal Neuroscience & Biobehavioral Reviews, sugar activates the same brain regions as addictive drugs like cocaine. This explains why it’s so difficult to quit sugary cold turkey. Furthermore, sugar spikes insulin levels, leading to sudden crashes that make you crave even more sugar to restore your energy levels.

The Effects of Sugar: The Good and the Bad

The Negative Effects of Sugar

  1. Increases risk of chronic diseases: Excessive sugar intake is linked to higher risks of type 2 diabetes, obesity, and heart disease. A report by the American Heart Association warns that diets high in added sugars significantly contribute to cardiovascular diseases (American Heart Association).

  2. Harms dental health: Sugar feeds harmful bacteria in the mouth, leading to cavities and tooth decay. The World Dental Federation states that high sugar consumption is the primary cause of dental caries worldwide (World Dental Federation).

  3. Contributes to inflammation: High sugar intake increases inflammation in the body, which is linked to arthritis, skin aging, and various autoimmune conditions.

  4. Leads to weight gain: Sugary foods are calorie-dense but nutrient-poor, leading to excessive calorie consumption and weight gain.

  5. Disrupts metabolism: Excess sugar consumption affects the body’s ability to regulate insulin, increasing the risk of metabolic syndrome.

The Positive Effects of Sugar (When Consumed in Moderation)

(a) Quick energy boost: Sugar is a fast-digesting carbohydrate that provides a rapid source of energy, making it beneficial for athletes during intense workouts.

(b) Supports brain function: Glucose is the brain’s primary fuel source, and a small amount of natural sugar can aid cognitive function.

(c) Enhances mood: In small amounts, sugar can temporarily boost serotonin levels, improving mood and reducing stress.

(d) Natural sugars from fruits, honey, and dairy can be part of a balanced diet: When consumed in moderation, natural sugars from these foods can be part of a healthy diet.

The key is moderation consuming sugar in controlled amounts from natural sources while avoiding excessive intake of refined and processed sugars

How Much Sugar is Too Much?



The World Health Organization (WHO) recommends that added sugar should make up less than 10% of daily calorie intake, ideally below 5% for additional health benefits. For the average adult, this means no more than 25 grams (6 teaspoons) of added sugar per day far less than what most people consume.

But let’s put it in perspective:

(i)  A standard 330ml Coke contains around 39 grams (9 teaspoons) of sugar. A 500ml bottle of Coke contains approximately 53 grams (13 teaspoons) of sugar, while a 1-liter bottle has around 106 grams (26 teaspoons).

For other popular soft drinks: 

Fanta (330ml can) – 44 grams (11 teaspoons) of sugar. 

Sprite (330ml can) – 35 grams (8.75 teaspoons) of sugar

Pepsi (330ml can) – 41 grams (10 teaspoons) of sugar

Mountain Dew (500ml bottle) – 77 grams (19 teaspoons) of sugar (Harvard T.H. Chan School of Public Health) (Harvard T.H. Chan School of Public Health). while a 500ml bottle of Fanta contains approximately 48 grams (12 teaspoons). Other popular soft drinks, such as Sprite and Pepsi, also contain similar high amounts of sugar, making them significant contributors to daily sugar intake.

(ii) A single chocolate bar has about 25 grams of sugar (U.S. Department of Agriculture). For other popular bars in Nigeria:

Bounty (57g bar) – 27 grams (6.75 teaspoons) of sugar

Snickers (50g bar) – 24 grams (6 teaspoons) of sugar

Mars (51g bar) – 30 grams (7.5 teaspoons) of sugar

KitKat (4-finger, 41.5g) – 22 grams (5.5 teaspoons) of sugar

Twix (50g bar) – 25 grams (6 teaspoons) of sugar (U.S. Department of Agriculture).

(iii) A serving of sweetened yogurt? Around 15–20 grams of sugar (U.S. Department of Agriculture). For other similar servings in Nigeria:

Hollandia Yogurt (330ml pack) – 34 grams (8.5 teaspoons) of sugar

Chi Exotic Juice (330ml pack) – 35 grams (8.75 teaspoons) of sugar

5 Alive Pulpy Orange Juice (330ml pack) – 29 grams (7.25 teaspoons) of sugar

Ribena (250ml bottle) – 28 grams (7 teaspoons) of sugar (U.S. Department of Agriculture).

Clearly, sugar is hiding everywhere!

How to Stop Sugar Cravings for Good



#1. Identify Your Triggers

Before you can cut back, it’s essential to recognize when and why you crave sugar. Is it stress, boredom, or habit? Keeping a food diary can help pinpoint your triggers.

#2. Swap Refined Sugar for Natural Sweeteners

Instead of refined sugar, try healthier alternatives like:

(a) Stevia: a natural, zero-calorie sweetener (National Center for Biotechnology Information).

(b) Honey is rich in antioxidants and less processed (National Library of Medicine).

(c) Dates are naturally sweet and packed with fiber (National Center for Biotechnology Information).

#3. Eat More Protein and Healthy Fats

High-protein and high-fat foods help stabilize blood sugar levels, reducing cravings. Include foods like:

(a) Eggs

(b) Nuts and seeds

(c) Avocados

(e) Lean meats and fish

#4. Stay Hydrated

Sometimes, what feels like a sugar craving is actually dehydration. Drinking water before reaching for a sugary snack can significantly reduce cravings.

#5. Get Enough Sleep

Lack of sleep disrupts hunger hormones, making you crave high-sugar foods. Aim for at least 7–9 hours of sleep each night.

#6. Manage Stress Effectively

Many people turn to sugar as a coping mechanism for stress. Instead of sugary comfort food, try:

(a) Meditation

(b) Yoga (for those who are conversant with it)

(c) Deep breathing exercises

#7. Read Food Labels

Sugar hides in unexpected places, including:

(a) Salad dressings

(b) Ketchup

(c) Granola bars

(d) “Healthy” juices

Always check labels for added sugar, often disguised under names like high-fructose corn syrup, dextrose, or maltose

Conclusion

Breaking free from sugar cravings doesn’t happen overnight, but with patience and determination, you can take control of your health. I know because I did it. By making small changes and staying consistent, I was able to significantly reduce my sugar intake, and as a result, I felt more energetic, focused, and healthier.

Are you ready to do the same? Start today, and say goodbye to sugar cravings for good!

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