Struggling with Sugar Cravings? Here’s How to Beat the Need for Sugar and Alcohol

As we break out summer clothes and try to reset after candy and cocktail-filled winter and early-spring, it’s time to support our detox pathways with a spring cleanse.

We started by reducing or eliminating caffeine, to give our liver’s cytochrome P450 enzymes more space to process other substances like hormones, waste metabolites and xenobiotics (foreign substances like pollutants and drugs). Now we can further relieve our toxin burden by reducing or eliminating added sugar and alcohol, which acts like sugar on steroids. 

Sugar Causes Oxidative Stress

Spiking blood sugar causes oxidation, or free radicals/reactive oxygen species (ROS) that shoot around our insides like tiny bullets, damaging cells, knocking nucleotides out of DNA and causing the immune system to initiate inflammation to deal with the havoc. This creates waste like dead cell parts and inflammatory molecules that need to be processed out of the body. So reducing sugar reduces the burden on our detoxification systems. 

Blood Sugar Crashes

Eating lots of sugar causes the pancreas to pump out insulin, which signals cells to pull in glucose out of the blood to prevent damage. However, because we’re not made to deal with such high-glucose foods like cane sugar or corn syrup, the pancreas can’t keep up with blood sugar that spikes so high, so fast. It ends up overproducing insulin, pulling too much glucose out of the blood, and causing a blood sugar crash that leads to tiredness, irritability and cravings for more sugar. 

Addiction

Sugar causes a dopamine release similar to narcotic drugs, so it’s super addictive. Added to that, we’re conditioned from youth to associate sugar with happiness and fun times like birthday parties and holidays, so we end up reaching for a sugary treat every time we want to feel better.

Dysbiosis

Finally, certain gut microbes love sugar, and eating a high-sugar diet allows them to proliferate. The majority of neurotransmitters like serotonin, which influence your mood and cravings, are actually made in the digestive tract and highly influenced by your microbiota. In short, your gut bugs can use mind control to make you crave sugar.

How to Deal: Practice Self-Compassion and Mindfulness

For all the reasons mentioned above, quitting sugar and alcohol can be really hard. Feeling bad about a lack of self control makes us want it more, so go easy on yourself and take it slow. Practice mindfulness by thinking, without judgment, about why you want a sugary snack or drink when you reach for one. Did you have a hard day? Did you not eat enough throughout the day and now you’re ravenous? Is it habit, or are you just bored and looking for an escape? Do you use alcohol to relax or go to sleep? Take a moment to reflect and consider alternatives to using sugar and alcohol to feel better.

Start the Day Off Right

Eat a high-protein breakfast, and remember to eat at regular intervals throughout the day. Blood sugar dips are a major reason cravings occur, so prevent the crash-craving cycle by staying nourished with complete proteins and healthy fats. Have eggs, meat or beans like tofu in the morning, and avoid carbs like cereal, oatmeal or bread. If you have a sugary coffee or drink in the morning, try reducing or eliminating the added sugar or sweetened creamer or replacing it with natural sweeteners like stevia, monk fruit or coconut sugar.

Know Your Triggers

Pay attention to situations and times when you reach for sugar or refined carbs, and have low-sugar snacks ready to eat like apples and almond butter, nuts and a couple ounces of dark chocolate (at least 70 percent) or veggies and hummus. If you know you snack because you’re hungry before dinner, have a handful of nuts while you commute home or a veggie and hummus plate ready to graze on as you cook. 

Don’t Use Alcohol to De-Stress

Alcohol has the same effects as sugar, except even more potent, so have alternatives like sparkling water with a splash of your favorite juice or kombucha or relaxing herbal tea with a little milk or cream. You’ll actually sleep better and be more resilient to stress, as alcohol exacerbates cortisol dysregulation and doesn’t allow you to have deep restorative sleep.

As you reduce your sugar intake, beware of shifting to overeating refined carbs, dairy (lactose is a type of sugar) or fruit or fruit juice. Stick with your sugar and alcohol cleanse for a month, and you’ll be energetic and barbecue-ready  going into summer.