Sugar addiction is seriously no joke. Many different medical afflictions could become a scary reality if sugar addiction is not brought under control. If you are addicted to sugar, you are not alone; there is a reason that obesity is an epidemic in the United States, and sugar plays a dark role in this. So we will examine how to cure sugar addiction naturally and safely to ensure that you are no longer a risk of developing devastating diseases.
Sugar has many faces. Before we explain what nutrition without sugar means, let’s first take a closer look at the term “sugar.” In chemistry, sugar is used as a synonym for carbohydrates. This is because carbohydrates consist of sugar molecules and are divided into the following:
Colloquially, sugar or sucrose refers to household sugar. This is obtained primarily from sugar beets and sugar cane. Depending on the raw material, external form, composition, and type of processing, there are different names for sugar:
Cane sugar, beet sugar, palm sugar,
lump sugar, granulated sugar, candy sugar, powdered sugar,
refined sugar, refined sugar, brown sugar (in the unrefined state).
However, a sugar-free diet is not about eliminating all carbohydrates or exclusively eliminating table sugar. Instead, it’s about targeting added sugars, which the World Health Organization (WHO) defines as “free sugars.”
The term “free sugars” includes sugars such as glucose, fructose, and sucrose added to food by food manufacturers, cooks, or consumers. The natural sugar content of honey, syrup, fruit juices, and fruit juice concentrates is also included. Excluded is the sugar found in fresh fruits and vegetables and milk.
If you want to learn how to cure sugar addiction naturally, then you have more tools than you probably realize. The odds are that your sugar addiction can be eliminated just by looking at the labels on the food that you are putting into your body. Check the labels and choose the alternatives which contain the lowest amount of sugar. In this way, you can naturally reduce your sugar addiction.
How can I recognize sugar in foods?
If you want to avoid sugar, you have to look carefully when shopping. Free sugars are found, for example, in many processed foods, sugary soft drinks (cola, lemonade, iced tea), baked goods, and candy. Since December 2016, food manufacturers have been required to list seven nutritional values in tabular form on the package, including sugar. So in the vast majority of cases, a glance at the packaging will tell you how much sugar is in a food.
However, it is sometimes challenging for the average consumer to recognize sugar as such in foods. This is because free sugar is often hidden in the ingredient lists under different names, behind which you would not suspect anything sweet at first glance. Therefore, the basic rule is: Stay away from anything that ends in -ose.
Here’s a list of ingredients you should avoid on a sugar-free diet:
Anything with “-ose” at the end of the word: Glucose, sucrose, dextrose, raffinose, fructose, maltose, lactose (exception: sweetener “sucralose”).
Remember: The further forward an ingredient is named in the ingredient list, the more it is contained in the product. That is, if sugar tops the list or is in second or third place, there is undoubtedly a lot of it. The ingredient list can therefore be very informative for you.
To cure sugar addiction, you should not replace it with chemically processed sweeteners; you must instead remove the sugars from your diet altogether. Using substitutes will keep you addicted to sugar, and with any addictive substance, you will be more likely to use sugar again if you are substituting it with artificial sweeteners.
The jury is still out, but it looks like some artificial sweeteners may be dangerous to your health. They are made from not well-known chemicals, and as such, we are not entirely sure if they are safe for long-term human consumption at this point.
What foods are there without sugar?
Anyone aiming for a sugar-free diet is first faced with the question: what can I eat, and what sugar-free foods are available? A low-sugar diet is by no means as depriving as it may seem because the sugar problem of many dishes takes care of itself if you cook them yourself and don’t buy them pre-made in the supermarket or order them in a restaurant. The basis of a sugar-free diet is fresh, natural foods that should be on your shopping list regularly.
You’ll find many sugar-free and low-sugar foods in these food groups:
You can control and cure sugar addiction by drinking water when you get a craving. Water is very healthy and can distract you from sugar cravings. This is beneficial because you should be drinking the recommended eight glasses of water each day.
If you are more active, keeping hydrated can help your body detox from sugar addiction and leave you feeling great.
How many grams of sugar per day is allowed?
At an average of 100 grams (g) per day, sugar consumption in the United States is four times higher than the official WHO recommendations:
Adults and children are advised to reduce their daily intake of free sugars to less than ten percent of their total energy intake, corresponding to about 50 g or 12 teaspoons (tsp) of sugar per day.
There’s more: a further reduction to less than five percent, or about 25 g (6 tsp) per day, would provide additional health benefits, according to WHO.
So we would all do well to reduce our sugar consumption or permanently adopt a sugar-free diet in the spirit of clean eating. Admittedly, this is not easy to implement because, after all, our love for sugar is deeply rooted in us: in nature, sweet taste means that a food is non-toxic, even our mother’s milk tastes sweet, and even as children, we learn that sweets are desirable.
Why should you reduce your sugar consumption?
Foods rich in sugar provide us with a lot of energy. But, on the other hand, they contain very few valuable nutrients.
The development of tooth decay is seen as a direct consequence of sugar consumption and poor oral hygiene.
Furthermore, experts at the Max Rubner Institute (MRI) have confirmed that increased consumption of added sugars and sugary beverages is associated with increased energy intake and body weight gain.
An increased risk of obesity and type 2 diabetes mellitus has been observed, particularly with the increased consumption of sugary soft drinks. The primary sources of added or free sugars in America include mainly sweets, fruit juices and nectars, and sodas. For example, one glass (200 ml) of a cola drink contains about 20 g of sugar. With half a liter of this, the upper limit of 50 g of sugar per day would already be reached.
What effects sugar consumption ultimately has on health is still the subject of controversial debate among scientists. In addition, dietary behavior should always be considered in its entirety because sugar itself is neither good nor bad. Instead, the problem lies in people’s consumption behavior.
One of the best methods if you are serious about learning how to cure sugar addiction naturally is to get sugar from natural sources. This can be your natural sugars from foods like fruits and even if you must honey.
Honey is not the best choice because it can raise blood sugars and contains many calories, but if you must get a fix to hold you over, honey has a lower GI value than sugar. This means that it doesn’t spike your blood sugar like traditional sugar but instead raises blood sugar levels slowly over time. In this sense, it is healthier than regular sugars; however, we want to get over the addiction, so this may not be your best bet. It is better to avoid it altogether because you may be more inclined to use it again.
Which fruit is low in sugar?
While fruit is undoubtedly healthy, the sugar (fructose) contained in fruit is by no means healthier than conventional household sugar. After all, even household sugar (sucrose) consists of about half fructose. Therefore, anyone who wants to limit their sugar consumption should choose fruit with low fructose.
Fruit with low fructose (< 10 g / 100 g)
And how much sugar does an apple or banana have? Per 100 g, an apple contains about 12 g of sugar, and a banana about 17 g of sugar. Therefore, these fruits are less suitable for sugar fasting and should only be eaten in moderation.
You have to be very careful with what you eat and what you drink. Sugar is hiding, likely in your favorite drinks. So is high fructose corn syrup, another dangerous form of sugar. If you are serious about learning how to cure sugar addiction naturally, you have to avoid drinking these sugary drinks. There can be 40 or more grams of sugar in just one 355 ML can of soda.
Fruit juices are also notorious for sugar content, replace these drinks with water, and you have solved a significant part of sugar addiction.
We explained at the beginning how you could recognize hidden sugar in food. To make sure you don’t fall into other sugar traps besides apparent sugar bombs like sweets, we’ve put together a list of foods for you that you should avoid on a sugar-free diet.
These are the top 9 sugar bombs you should avoid on a sugar-free diet:
Highly industrially processed foods include fast food, bagged soups, and convenience foods from the refrigerated section.
Low-sugar: A food is low-sugar if it contains no more than 5 g of sugar per 100 g or, in the case of liquid foods, 2.5 g of sugar per 100 ml.
Sugar-free: foods may only be labeled sugar-free if they contain no more than 0.5 g of sugar per 100 g or 100 ml.
Food Sugar Content in g / 100 g Per definition.
Sugar addiction is a significant problem in today’s world, and as such, we should take this addiction just as seriously as any other. However, if you know your enemy, you can avoid it, in the case of sugar.
Make a note of the sugars in the foods you eat, and always seek foods that are low in sugars and high fructose corn syrup. This is how we cure sugar addiction, naturally. We learn to avoid those foods and only take in sugar in its natural form.