Why is Quitting Sugar So Difficult?

Would you believe our sugar-laden diets are killing us? Sugar forms a routine component in our diet, but eating it in excess is the root cause of many metabolic diseases.

The harmful effects of sugar are primarily because of the weight gain that occurs on consuming foods rich in sugar. But did you know sugar releases opioids and dopamine and so has addictive potential? 

If you have been trying to quit or cut down on sugar consumption, you’ll know how difficult it is! This article explores the many reasons why quitting sugars is difficult and tips to overcome these challenges.

Reasons Why Quitting Sugar is Difficult

There are several reasons why quitting sugar is challenging:

• Physiological 
• Psychological 
• A combination of physiological and psychological reasons

1) Physiological Reasons

Imbalance in blood glucose level

When one consumes excess carbohydrates with less than the required amount of protein and fibre, it can create sugar cravings. People in this condition are more likely to binge eat sugary foods.

Tips for maintaining optimum blood glucose level:

• Increase the consumption of protein and fat intake to better digest carbohydrates
• Cut back on the consumption of simple carbohydrates (found in natural foods like fruits, vegetables, and milk) as they are quickly digested and absorbed. This can lead to a quick spike in blood sugar levels. 
• Consuming snacks recommended by the nutritionist (mixed seeds,

makhanas, fruits with low sugars and calorific numbers etc.)

Dehydration

When you are thirsty or dehydrated, the brain mixes up signals and thinks you are hungry or need sugar. Dehydration leads to an imbalance in the ratio of water and glucose in the bloodstream. So, when water level in the body decreases, glucose automatically rises even if you haven’t consumed any sugar. 

Here’s what you can do:

• Drink a minimum of 2-3 litres of water every day
• Create a hydration schedule for water intake at regular intervals. Water tracking mobile apps are useful for this purpose
• Monitoring and filling water intake logs on the Fitterfly app is effective

Poor Digestion

Consumption of refined and processed foods, alcohol and sugar-laden foods contribute to the development of bad bacteria in the gut. An imbalance in gut bacteria may contribute to sugar cravings.

Tips to improve digestion:

• Cut down on the consumption of packaged foods and junk food like pizzas and burgers.
• Increase intake of probiotics like yoghurt and prebiotics.
• Do not miss out on your mid-morning and mid-afternoon meals. Eating smaller meals that are low in fat and fibre helps improve digestion.
• Limit your alcohol intake.

Nutrient Deficiencies

Sugar cravings can also occur due to nutritional deficiencies. A few nutrients that are responsible for this include:

• Magnesium: This mineral is essential for nerve function, muscle support and energy production
• Zinc: Essential for metabolism, wound healing and functioning of the immune system
• Chromium: Regulates blood sugar levels and though there is limited evidence, chromium deficiency may cause sugar cravings
• Vitamin B1 or thiamin: This vitamin plays a role in providing energy to cells. In the case of vitamin B1 deficiency, the cells in the body do not have sufficient energy to function, resulting in sugar cravings. Research has found that obese individuals are often deficient in vitamin B1.

Eating a well-balanced diet and including foods rich in minerals and vitamins can help you quit sugar consumption.

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2) Psychological reasons

Stress

The relationship between stress and sugar cravings is well-known. Under acute stress conditions, the brain’s energy requirement increases by 12%.

Since carbohydrates are the quickest form of energy and the moment there is a drop in glucose levels or an increase in demand, we tend to go towards sugary foods. 

However, this sugar craving is short-term and here’s how you can quit or reduce sugar consumption: 

• Identify the stressor and find an effective, long-term coping strategy to deal with it. Seek professional help.
• Use distraction techniques if you are unable to manage the stressor immediately. Engage in a neutral activity at that moment, such as listening to music, taking a walk, playing with your pets, washing your face, or simply calling and talking to someone. The cravings tend to fade away in some time, buy yourself some time.
• Practice mindful eating
• Exercise
• Engage in Relaxation Activities

Conditioning

When a person regularly consumes sweet foods or drinks at specific times, like having a piece of chocolate after dinner or adding sugar to coffee or tea every day at work, they may develop a habit of craving sugar at that specific time.

If the body is denied sugar at those times, the habit can trigger the craving, even if the body doesn’t actually need the sugar. This often makes it challenging to quit sugar consumption.

Here’s how to break this cycle:

• Engage in mindful eating, in which you know what you are eating and its quantity. 
• Replace the sweet item with an alternative healthy food item

Sleep

Sleep has a physiological and psychological influence on sugar cravings.

Food cravings have a strong association with sleep. A lack of sleep can lead to sugar cravings because of the action of release and suppression of 2 hormones, namely, Ghrelin and Leptin.

While ghrelin increases appetite, leptin reduces the intensity of hunger/appetite. 

When there is poor sleep or a lack of it, it results in poor appetite. This, in turn, gives rise to hunger pangs and an increase in fasting blood sugar levels in the morning.

Focusing on improving sleep patterns can help control and maintain sugar fluctuations at night, leading to lowered sugar cravings. Here are a few tips that can help you quit sugar:

• Ensure good sleep hygiene: You must have a fixed bedtime routine and ensure your bedroom environment is conducive to help you get a good night’s sleep.
• Relaxation techniques like meditation, mindfulness exercises and breathing exercises may help you relax and increase the chances of good quality sleep. 
• You must also maintain a suitable gap between your dinner time and sleeping time

FitterTake

Quitting sugar can indeed be a huge challenge for most of us. It can stimulate the brain’s pleasure centres and lead to cravings and addiction.

Moreover, sugar is present in many processed foods and drinks, making it quite impossible to avoid entirely. To add to that, sugar withdrawal symptoms, such as headaches, fatigue, and mood swings, can further complicate the process of quitting sugar. 

We understand, the challenge of quitting sugar is real.

But #WorryNot . Fitterfly hears you. So, your reason to quit sugar might be anything- weight loss, diabetes or just good health – Fitterfly’s programs like Fitterfly Weight Loss Program and Fitterfly Diabetes Care Program are designed just to take care of you.

Our in-house expert coaches in the field of nutrition, physiotherapy and psychology understand the depths of quitting sugar.

They will guide you with tips, tricks and practical solutions on ways to effectively manage your diet, exercise, sleep and stress and yes, also how to cut down on your sugar intake without eliminating the ‘sweetness’ in your life :-). 

Speak with us and see how we make it possible for you.