From cravings to control: Overcoming sugar addiction
The term ‘addiction’ is usually reserved to describe strong attachments to alcohol and drugs. Yet it’s equally applicable to the intense craving for sugar.
Sugar releases chemicals in the brain that can leave you feeling euphoric, seeking out the next ‘high’. Some experts suggest that sugar may be even more addictive than cocaine.
As with drugs and alcohol, consuming too much sugar can have serious health consequences, including:
• High blood pressure – which currently affects one in three South Africans
• Obesity – with 50% of South Africans being either overweight or obese
• Diabetes – currently affecting over four million South Africans
Sugar releases chemicals in the brain that can leave you feeling euphoric, seeking out the next ‘high’. Some experts suggest that sugar may be even more addictive than cocaine.
As with drugs and alcohol, consuming too much sugar can have serious health consequences, including:
• High blood pressure – which currently affects one in three South Africans
• Obesity – with 50% of South Africans being either overweight or obese
• Diabetes – currently affecting over four million South Africans
On average, South Africans are said to consume about 24 teaspoons of sugar a day – more than double the World Health Organization’s (WHO) recommended limit of 10 teaspoons a day.
Curbing your sweet tooth
Whether you’re living with diabetes or not, quitting sugar can be as challenging as overcoming any other addiction. Weaning yourself through small, incremental changes – and realistic goals – is the way to go.
For many, sugary drinks are the biggest temptation. Here are some tips for using SMART goals to cut back:
Curbing your sweet tooth
Whether you’re living with diabetes or not, quitting sugar can be as challenging as overcoming any other addiction. Weaning yourself through small, incremental changes – and realistic goals – is the way to go.
For many, sugary drinks are the biggest temptation. Here are some tips for using SMART goals to cut back:
- Specific: I’ll reduce my daily sugar intake by cutting back on sugary drinks.
- Measurable: I’ll replace sugary drinks with water or unsweetened green tea.
- Achievable: As I currently drink three glasses of sugary drinks a day, I’ll start by replacing one daily drink with water or unsweetened green tea, before moving to only two glasses of sugary drinks per week.
- Relevant: Cutting back on sugary drinks will help to curb my sweet tooth and protect my health, as sugary drinks can increase the risk for diabetes and obesity.
- Time-bound: Within a month, the only beverages I want to consume are water or unsweetened green tea.
Training the brain not to look for the next sugar high can be difficult. Start slowly and be patient – and enjoy the sweeter side of life that’s sugar-free.
References:
- https://www.who.int-publications-i-item-9789241549028
- https://www.ncbi.nlm.nih.gov-pmc-articles-PMC9517510
- https://www.healthline.com-health-food-nutrition-experts-is-sugar-addictive-drug
- https://www.health.harvard.edu-heart-health-the-sweet-danger-of-sugar
- https://idf.org-our-network-regions-members-africa-members-25-south-africa.html
- https://www.gov.za-speeches-health-world-hypertension-day-commemoration-17-may-2023-0000
- https://www.wits.ac.za-news-latest-news-opinion-2022-2022-09-obesity-costs-south-africa-billions-we-did-the-sums.html
- https://bhekisisa.org-article-2021-09-21-the-sugar-tax-is-working-now-double-it/
- https://www.cdc.gov-nutrition-data-statistics-sugar-sweetened-beverages-intake.html