Sugar Cravings: Why We Get Them and How to Curb Them

We’re rounding out this series about sugar by talking about cravings and how to curb them. I want to start this newsletter by stating that sugar cravings are not just a matter of willpower but can be influenced by factors such as hormonal imbalances, nutritional deficiencies, and gut health.

It's tough to ditch sugar from your diet. Anyone who's tried to switch to real, wholesome foods or follow a sugar detox plan knows how challenging it can be. But why does kicking the sugar habit feel like battling an addiction for some people?

As I’ve said over the past few weeks, sugar sneaks its way into most of the things we eat. Sometimes it goes by fancy names like agave nectar or evaporated cane juice, but it's still just sugar. And it's not just the obvious stuff - we also add sugar to foods like grains, which our bodies turn into sugar anyway. This has a big effect on our brains. When we eat sugar, it triggers a part of our brain which is all about pleasure and rewards.

When our brains get a hit of sugar, they release dopamine, a type of neurotransmitter and hormone that makes us feel good. It's the same kind of rush we get from sex or using drugs. But here's the catch: when we have too much sugar too often, our brains get used to it. They build up a tolerance, so we need even more sugar to feel the same way. That's when things start to get tricky.

When we decide to cut out sugar, our bodies do go through a detox process, and we might feel withdrawal symptoms (headaches are common). Sometimes, giving up sugar feels like asking someone to change their whole life - it's that tough. But at the heart of these cravings is the hold that sugar has on us. It’s an addiction and to be quite honest, it isn’t all your fault at all. We are inundated with advertising and quick fixes that are hard to resist. And information overload is at an all-time high.

One of the best ways to tell if you need a sugar reset is if you experience being “hangry” often because this feeling is closely related to fluctuations in blood sugar levels. The good news is that most blood sugar issues are surprisingly easy to reverse, prevent, and manage (minus a couple days of adjustment). Yes, you read that right – you can reverse type 2 diabetes and avoid it in the first place by managing your sugar levels.

This can be achieved through making mindful choices about the foods you consume. Every meal presents an opportunity to support your health or contribute to potential health complications. It’s up to you to make the best choices. 

Top Foods to Decrease Sugar Cravings and Reset Blood Sugar

Wondering what foods to eat when you cut out sugar? To help you out in this quest, here is a list of blood-sugar-balancing foods:

1. Healthy fats

This is my #1 go-to when I help clients remove excess sugar from their diets.

Your brain is mostly made up of fat—about 60 percent of it. And it works best when it's using fat for energy instead of sugar. Fat is like the long-lasting fuel your body and brain prefer. You've been getting fat since you were born, especially from breast milk, which is crucial for your brain's growth and energy.

As you get older (or if you were part of that low-fat craze in the 80’s), you might not get as much fat in your diet, but it's essential to keep your brain sharp and energized. So, make sure to include healthy fats in your meals, like coconut oil, salmon, and avocados. They'll give your brain the boost it needs to function at its best.

I wrote an article about healthy fats here if you’d like more information.

2. Protein

Protein helps balance blood sugar by slowing down the absorption of the sugars from the starchy foods you eat. The cleanest, most readily absorbable sources include wild-caught fish and grass-fed beef.

3. Low-fructose fruits

Sometimes you just want a sweet treat, but we all know that processed sugar is not a health food. Even fruits high in fructose can mess with your blood sugar levels if they aren’t eaten with protein, fat and/or fibre.

Instead, go for fruits low in fructose, like raspberries, blackberries, blueberries, cantaloupe, and kiwi. They're packed with nutrients and won't cause drastic spikes in your blood sugar.

4. Leafy greens

Non-starchy vegetables should be an important part of your diet – think half your plate! They are among the world’s most nutrient-dense foods, and they help to keep your blood sugar balanced. Dark leafy greens steal the show in the world of non-starchy veggies, so make sure to include foods like spinach, kale, and chard in your meals. These veggies have been proven to reduce the chances of developing type 2 diabetes. Plus, they're packed with B vitamins and folate, which are super important for methylation (required for many processes in your body) and improving your body's detox processes.

5. Adaptogens

For centuries, adaptogens have been valued for their healing qualities and their ability to reduce stress and regulate hormones. When you're stressed out, your body releases cortisol, a hormone that boosts your blood sugar levels by releasing glucose from your liver. If stress becomes a regular part of your life, your blood sugar levels can stay high for longer periods (not a good thing). Adaptogens step in to balance out cortisol levels, countering this effect. To enhance your well-being and to feel more relaxed, try adding some of these beneficial herbs and plants, called adaptogens, to your diet. Personally, I'm a fan of reishi mushrooms and I love the Canadian company called Eversio Wellness.

6. Spices

Spices not only make your food more flavorful but also provide health benefits. For example, research has shown that even small amounts of cinnamon, when consumed regularly, can help lower blood sugar levels. Similarly, turmeric is known for its anti-inflammatory properties, which are crucial for reducing inflammation and preventing insulin resistance. To start, you could try sprinkling some cinnamon on your tea or coffee in the morning.

Breaking the Sugar Habit

By now you might be wondering how to get sugar our of your diet, at least insofar as it is controlling your body. You can do it one of two ways: cold turkey or a slow wean. I’ve had the most success with clients who rip off the band-aid and go cold turkey. Yes, you might get a headache for a few days, but in the long run I find it easier and more successful.

There are definitely some side effects that you may experience when trying to eliminate sugar, but I’ve got some tips for you! Below is a list of the problems that can often occur when quitting sugar, and how to overcome them.

Digestive issues

You have tons of yeast and bacteria residing in your gut that feed on the food you consume. In essence, you become what your gut bacteria eat. When you cut out foods that contain or turn into sugar, it can alter your gut microbiome. Some types of yeast and bacteria thrive on sugars in our diet, so when they miss out on their usual food (and start to die off), it leads to symptoms like bloating, diarrhea, and constipation. These symptoms are common as your gut microbiome adapts to its new diet.

What to do: Try sipping on organic bone broth – I find this can soothe the digestive system.

Fatigue

Since you have been fueling your energy with excess sugar, you may experience exhaustion and fatigue when you decide to leave sugar behind.

What to do: Replace the sugar fuel you were consuming with healthy fats like I mentioned above. Healthy fats will provide you with fuel to operate without feeling so sluggish.

Flu-like symptoms

This is temporary and is your body’s attempt to re-calibrate from the addiction and dependency on sugar. Don’t be fooled into thinking you need more sugar to get through this stage!

What to do: This is where supplements can help. NAC (n-acetyl cysteine), dandelion root, and adding cilantro to meals will all help you to detox from sugar. These supplements and herbs can support your body’s natural detoxification pathways.

Headaches

In some individuals (myself included) all the dopamine and microbiome fluctuations that happen when detoxing from sugar can trigger headaches. I generally find they hit on Day 2 and start to clear by Day 4 for most clients.

What to do: Again, supplements can be helpful here. I find taking magnesium can be beneficial for this, alongside using electrolytes or trace minerals. Plenty of water is crucial.

Hunger

Once you try to avoid sugar, this eliminates a large portion of calories that you may have been consuming daily. If the calorie deficit is not accounted for and replaced with other foods, you are going to feel hungry and miserable.

What to do: As the body calibrates to this new way of eating, be mindful to include delicious, filling foods that include healthy fats. Eat real foods until you are satisfied.

Mood changes

We talked a bit about this earlier wen I mentioned dopamine. When sugar, which used to be part of every meal, is removed, it affects the brain. As the constant stimulation of dopamine decreases, it leads to withdrawal symptoms like irritability, mood swings, anxiety, or depression. Sugar itself can worsen and even trigger anxiety and depression. So, when the body undergoes detoxification, the brain becomes more balanced.

What to do: I love adaptogens for this. Read the section above for some ideas. Watch for medication contraindications though, as some may interfere.

Muscle aches

One of the benefits of cutting out sugar is the reduction of inflammation and swelling in your body (yes, even your arthritis will thank you!). This reduction causes water weight loss as well, which leads to some loss of electrolytes (magnesium, sodium, calcium and potassium) and can contribute to flu-like symptoms (mentioned above) as well as muscle aches and cramping.

What to do: Focus on foods that are naturally full of electrolytes like greens, avocados, nuts, seeds and sea salt. Adding a powdered electrolyte supplement to your water is another option. I like Nuun tablets, Aussie Trace Minerals or Designs for Health Electrolyte Synergy.

Shakiness

When your body is used to sugar and one sugary fix after another, getting off of this blood sugar roller coaster can leave you feeling dizzy or shaky.

What to do: If you are susceptible to low blood sugar, make sure that you are getting a good amount of protein and fat with each meal. If you find yourself “hangry” before the next meal, this means that your body needs more protein.

I write about protein a lot and you can find more here:

Friends, thanks for reading! I hope this information was helpful and gives you some ideas as to what to expect when you get off the sugar roller coaster and how to navigate some of the withdrawal symptoms.