How to Curb Sugar Cravings: Tips, Tricks, and Healthy Recipes

About

Sugar is the most widespread component of the modern diet. Found in everything from beverages to processed foods, it is often consumed excessively without awareness. Americans consume more sugar than the recommended daily limit, which can cause many health hazards.

Sugar’s negative effects on physical health such as weight gain, and heart disease are well-established, the role of sugar in mental health is gaining attention.

Effect of Sugar on Mental Health

Sugar and Mood

The concept of a “sugar rush” is often associated with a quick energy boost, leading many to turn to sugary snacks and drinks during long or stressful days. Contrary to earlier beliefs, studies show sugar may negatively affect mood in the long run.

Men consuming high-sugar diets are more prone to mood disorders; both men and women experience more frequent mood swings. Regular consumption of added sugars and saturated fats increases anxiety levels in adults over 60(1^✔ ✔Trusted Source
Dietary Patterns and Their Association with Anxiety Symptoms among Older Adults: The ATTICA Study

Go to source).

Advertisement

Sugar and Stress Management

Many people convert sugary treats as a coping mechanism for stress, such as indulging in ice cream or candy after a tough day. Sugar temporarily alleviates stress by suppressing the hypothalamic-pituitary-adrenal axis (HPA) which regulates the body’s stress response.

Cortisol levels decrease due to sugar intake, which can offer short-term stress and anxiety relief. This temporary relief, however, is not without its price. Long-term use of sugar to cope with stress affects the body's natural stress response, increasing obesity and related health risks(2^✔ ✔Trusted Source
Self-medication with sucrose

Go to source).

Advertisement

Sugar and Depression

Sugar and depression is another area of increasing concern. Comfort foods rich in sugar are often used to overcome sadness or fatigue. This coping mechanism can worsen depressive symptoms.

Overconsumption of sugar can trigger inflammation, disrupt the gut microbiome and interfere with physiological processes all of which can lead to depression. A 2017 study revealed that men consuming more than 67 grams of sugar daily were 23% more likely to be diagnosed with clinical depression within five years(3^✔ ✔Trusted Source
Too much sugar could increase depression in men

Go to source). It is suggested that reducing sugar intake can significantly improve mental health.

Advertisement

Sugar Withdrawal

The idea of “sugar addiction” remains controversial but the symptoms of sugar withdrawal are undeniable. Quitting processed sugar can lead to side effects that mimic those of substance withdrawal including:

• Anxiety
• Irritability
• Confusion
• Fatigue
• Sleeping issues
• Headache
• Intense sugar craving
• Brain fog
• Difficulty in focusing

People consuming excess amounts of sugar can experience physiological withdrawal sensations when they abruptly stop. For individuals with anxiety disorders, these withdrawal symptoms can be intense, resembling panic attacks. Gradually reduce sugar intake to minimize these effects and avoid triggering heightened anxiety.

Why Sugar is Addictive

It is difficult to stop eating sugar because, like drugs, sugar stimulates the reward centers in the brain, triggering dopamine release which makes us feel good and crave more.

Sugar consumption is associated with binge-eating behavior. When these behaviors happen repeatedly, the brain’s reward center decreases the dopamine value of sugar, so one must eat more and more sugar to get the same feel-good effect(4^✔ ✔Trusted Source
Sugar Addiction: From Evolution to Revolution

Go to source).

Withdrawal occurs when someone eliminates or substantially reduces sugar consumption. Before detox starts, the body becomes accustomed to higher doses of dopamine. Once the high dopamine doses are eliminated, the body responds with cravings and other withdrawal symptoms.

It can take a few days to a few weeks for the body to adjust to the reduced sugar intake, during which time the withdrawal symptoms will gradually fade away.

Healthier Alternative for Sugar

Reducing sugar intake does not mean giving up the sweet-tasting foods. There are plenty of natural, healthier alternatives that can satisfy sugar cravings without the need for processed sugars. Some of the healthier sugar alternatives are:

Fresh Fruits: Berries, apples, and oranges provide natural sweetness and fiber.

Dark Chocolate: Choose varieties with at least 70% cocoa to limit sugar content.

Natural Sweeteners: Use honey or maple syrup sparingly as an alternative to refined sugar.

Smoothies: Blend fruits with unsweetened yoghurt and leafy greens for a naturally sweet and nutritious drink.

Nut Butter: Pair almond or peanut butter with bananas or whole-grain toast for a satisfying, sweet treat.

Spices: Cinnamon, nutmeg, and vanilla can add a naturally sweet flavor to foods like oatmeal, coffee and baked goods.

Excessive sugar consumption has negative effects on both physical and mental health. Sugar may provide temporary relief from stress and sadness, but it can contribute to mood disorders, impaired stress responses, depression, and cognitive decline over time.

The withdrawal symptoms associated with reducing sugar intake further highlight the addictive nature. Mindful dietary changes can support mental health, improve brain function, and achieve a healthier lifestyle.

Recipes

If you are craving sweets here are a few low or no-sugar recipes for your sweet tooth:

1) Watermelon Pops

Ingredients

• 4 cups chopped watermelon
• 1 tablespoon honey
• juice of 1 lime
• zest of 1 lime
• 1 cup whole blueberries (optional)

Directions

1. Puree the watermelon, honey, lime juice, and lime zest in a blender.
2. Pour into square ice cube trays or popsicle molds.
3. Before fully frozen, add an ice cream stick to each ice cube or mold.
4. If desired, add whole blueberries to ice cube trays or popsicle molds.

2) Blueberry smoothie

Ingredients

• 1 cup fresh or frozen wild blueberries
• 1/2 banana
• 1/4 avocado
• 1 cup water, plus more as needed
• 1 tablespoon lemon juice

Instructions

1. Combine all ingredients in a high-speed blender and blend until smooth and creamy. Add more water as needed, then serve immediately.