Taming the Sugar Monster {Reduce Your Sugar Intake}

Are sugar cravings ruling your life? Would you like to reduce your sugar intake? Are you just drawn to sugar and feel out of control around it?

Today I  explore the connection between our emotions and our relationship with sugar, uncover the hidden sugars in our everyday foods, and provide tips for managing sugar cravings.

Topics include:

[00:02:16] Why we crave sugar

[00:03:42] Limit added sugars, focus on natural sugars, & food with hidden sugar

[00:08:09] How often should you eat treats? What to eat instead of sugar?

[00:11:36] Organifies Green Juice helps with energy and stress.

[00:13:29] Identify goal, develop habit

Sugar Craving 

Have you ever experienced this scenario? After a long, stressful day, when your energy is depleted, you find yourself overwhelmed and overworked. It's as if you're irresistibly drawn to sugar.

Without even realizing it, you end up in your kitchen devouring ice cream or cookies, unsure of how much you've consumed. The power of sugar over you feels insurmountable, leaving you feeling out of control and stuck in an endless cycle of craving and indulging in sugar.

This situation is quite common, and it's because sugar is highly addictive. You are not alone in this and you can overcome this!

Why do we crave sugar?

So, you know, sugar is crazy addictive, even more than some drugs, according to studies. The reason behind this lies in how it affects our brains. When we munch on sugary stuff, it boosts our dopamine levels – that's the feel-good hormone – making us feel all happy and content. It's like we're using sugar to mask or push down other emotions we are avoiding dealing with.

You know how it goes – when we're overwhelmed, stressed, or even feeling down, we tend to turn to sugar to cope. It's like a reflex we've learned since childhood – remember when we got sad, and someone handed us a sugary treat to make us feel better? That pattern kind of sticks with us. Even on the flip side, when we're celebrating at parties and special occasions, there's always sugary stuff around. It's like sugar has become our go-to for any emotional situation.

But you know what? It's essential to take a step back and pay attention to those moments when we feel like reaching for sugar to suppress our feelings. Instead of unconsciously trying to cover up our emotions with sugar, we should address what's going on inside us. It's crucial to work through those feelings, whether they're tough or even positive, and find healthier ways to deal with them. So maybe we can break free from that endless cycle of craving sugar every time something's bothering us and actually find more sustainable ways to feel good and cope with life's ups and downs.

Added sugars versus natural

Let's dive into the distinction between added sugars and natural sugars. When we talk about added sugars, it refers to the sugar that has been added to a food product during processing or preparation. We commonly associate added sugars with treats like ice cream and cookies, where sugar is a primary ingredient.

However, it's essential to remember that added sugars are not limited to just cane sugar or high fructose corn syrup; they can also include seemingly healthier options like honey or maple syrup. Although honey and maple syrup do possess some beneficial properties, they still count as added sugars, and their impact on our blood sugar levels remains similar.

On the other hand, natural sugars occur naturally within whole foods. For example, when we think of apples, they contain natural sugars, but these sugars are part of the whole fruit, accompanied by fiber and various micronutrients. The presence of fiber helps to slow down the spike in blood sugar that might otherwise occur when consuming added sugars. In essence, natural sugars are integrated into the food's structure, making them more beneficial than added sugars.

Considering this, it's wise to limit our intake of added sugars, even if they come from seemingly healthier sources like honey or maple syrup. The ideal approach involves focusing on foods that contain naturally occurring sugars, such as those found in fruits, some vegetables, and whole grains. By doing so, we can maintain a better balance in our diet and minimize the negative impact of excessive added sugar consumption.

Is natural sugar bad for you?

Natural sugars are not bad for you when consumed as part of whole foods. Unlike added sugars, which are artificially incorporated into processed products, natural sugars occur naturally within fruits, vegetables, and other whole foods. When we eat fruits like oranges, for example, the natural sugars they contain are accompanied by essential nutrients, such as fiber, vitamins, and minerals. The presence of fiber helps to slow down the absorption of sugar into the bloodstream, preventing sharp spikes in blood sugar levels.

Moreover, these whole foods offer numerous health benefits beyond their natural sugars, contributing to a balanced diet. Emphasizing natural sugars from whole foods is a healthy approach that allows us to enjoy the sweetness of fruits and other natural sources without the detrimental effects associated with excessive added sugar consumption.

Foods with hidden sugar

Foods with hidden sugars can be quite surprising, and it's essential to be mindful of them by reading food labels. While some added sugars are obvious in items like tea, soda, or desserts, many everyday foods contain hidden sugars that may go unnoticed. For instance, ketchup contains around 4 grams of sugar per tablespoon. Barbecue sauce is another culprit, with some varieties packing as much as 12 to 16 grams of sugar per serving. Although certain options like Stubbs' original barbecue sauce have significantly less sugar, it's still crucial to be vigilant.

Pasta sauce is another unsuspecting source of hidden sugars, with some brands containing six to 12 grams of sugar in just half a cup. Even seemingly healthy choices like granola bars may contain over 8 grams of sugar, making them akin to indulgent treats rather than nutritious snacks. The same applies to sweetened yogurt, which can have anywhere from 12 to 30 grams of added sugar, depending on the brand and serving size. Opting for unsweetened yogurt and sweetening it with fruit berries can be a healthier alternative.

Salad dressings can also harbor surprising amounts of sugar, such as 6 grams in a single serving. It's important to be aware of these hidden sugars, as they can contribute to cravings for sweetness and impact our overall health. By gradually reducing our sugar intake, our taste buds can adapt, and we can learn to appreciate the natural sweetness of whole foods without relying on excessive added sugars. So, the key is to become informed consumers and make conscious choices about the foods we consume to foster a healthier and balanced diet.

How often should I eat treats?

The question of how often one should indulge in treats doesn't have a one-size-fits-all answer since each person's body and preferences differ. It's essential to recognize that our bodies aren't designed to handle excessive added sugars, and in most cases, we don't really need them. While there's no strict rule or specific number of treats that are universally appropriate, it's crucial to be mindful of our sugar intake.

One approach that has worked well for some individuals is setting personal boundaries. For instance, during a challenge, some clients chose to limit themselves to just two treats a week. By establishing this boundary, it provided them with a sense of structure and allowed them to be more conscious about their indulgences.

While rigid diets or hard rules may not suit everyone, having some structure can help us recognize when we've had enough treats and encourage us to savor the ones we truly enjoy. The shift in mindset allows us to make intentional choices, selecting treats that genuinely bring us satisfaction and joy.

Ultimately, it's about finding a balance that works for each individual, where treats are enjoyed in moderation without overwhelming the body with unnecessary added sugars. Being mindful of our sugar intake and finding a comfortable rhythm for indulging in treats can lead to a healthier relationship with food and a more enjoyable overall lifestyle.

What to eat instead of sugar

When seeking alternatives to sugar, it's crucial to first reflect on the underlying reasons behind the sugar cravings. Often, emotions like stress, overwhelm, or sadness can trigger the desire for sweetness. Taking a moment to address these emotions and finding healthier ways to cope with them can be more effective than turning to sugary treats.

In terms of food choices, fruits can be a wonderful substitute for added sugar. They offer natural sweetness along with essential nutrients and fiber, which helps slow down the absorption of sugar into the bloodstream. Combining fruits with a source of protein or healthy fat can further mitigate blood sugar spikes. Creating fruit popsicles by blending fruits with coconut milk or even adding some protein powder is a creative and delicious way to satisfy the sweet tooth while maintaining a balanced diet.

When opting for sugar-containing foods, such as desserts or treats, portion control becomes vital. Keeping the portion size small and limited can prevent overindulgence and help maintain a healthier balance.

However, it's essential to be aware that excessive sugar consumption might stem from deeper issues that need attention. Addressing mindset blocks and emotional shifts can be crucial in breaking free from the cycle of overindulging in sugary foods. Being mindful of the portion sizes and exploring healthier alternatives empowers individuals to enjoy sweetness without compromising their overall well-being.

What to drink when your stressed

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You know, dealing with stress and those intense sugar cravings can be a real struggle sometimes. I remember when I was going through a super stressful time after moving across the country with my husband and our four kids. Man, the stress was getting to me big time. That's when a friend of mine suggested Organifi's green juice, and I thought, why not give it a shot?

This green juice has adaptogen herbs that help with stress, especially by lowering that cortisol (the stress hormone). And you know what? It actually worked! Unlike other green juices I tried, Organifi had a good dose of ashwagandha, which is like the superstar of adaptogens, boosting my energy and helping me manage my stress levels better.

Now, don't get me wrong, it's not some magic cure for stress, but it really does add that extra something to balance your hormones and keep those stress levels in check. And if you really want to destress check out Organifi Gold that I love using in the evenings. It's got lemon balm, turmeric, and other relaxing herbs that just put my body at ease after a long day. . It's like having a comforting evening routine that helps me unwind and get ready for a good night's sleep. Trust me, it's totally worth checking out if you're into that calming, relaxing vibe! Use the code HEALTHY20 to save 20%!

Mentioned in the episode:

👉Schedule a  free call and see if the Healthy Habits challenge is for you (If it is past the challenge you can still set up a call): https://tidycal.com/micheleriechman/free-coaching-call

👉 Share your goal and habits for the week! Join my private FREE Facebook group here: https://www.facebook.com/groups/micheleleefitness

👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.

https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss

Favorite green juice:

👉  Save 20% on Organifi with the code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice in AM & gold in the PM
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Work with me:

👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough

Related episodes:
#5 | 2 Tips to stop your sugar cravings, ditch the sweets, and stop stress eating for women over 40

#15 | Goodbye Sugar Cravings {Hello Healthy Weight Loss}

#19 | Why am I Craving Sweets All of the Sudden {Stop Sugar Cravings}

You got this,

Coach Michele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.

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