Sweet Liberation: A Kickstart to a Lower Sugar Lifestyle in the New Year!

According to the American Heart Association, adults in the U.S. consume an average of 17 teaspoons of added sugar every day, more than 2-3 times the recommended amount for men and women, respectively.  This adds up to around 60 pounds of added sugar consumed annually; other experts contend the amount is even higher.  When you consider that fact, it's not difficult to guess why we, as a nation, struggle with obesity and diabetes.  Mildly overweight individuals typically store 5% of consumed sugar for energy, metabolize 60%, and accumulate 35% as fat for future needs. The challenge is when these fat stores go unused, leading to their continuous buildup.

Our love for all things sweet might not be entirely our fault. It turns out our genes could influence our sugar cravings. Recent research suggests there is a genetic connection to our desire for sugar, and some studies have proven that "Sugar Addiction" is as real as drug addiction and probably harder to beat.  Moreover, if you have a particular gene associated with a "weak sweet taste," you might find yourself needing more sugar to get the same sweet kick. Unfortunately, this often leads to excess empty calories stored as fat.

Sugar also has the potential to overstimulate the brain's reward centers, causing addiction-like behavior. While some experts dispute the existence of sugar addiction, many individuals claim to crave more sugar after consumption, which suggests an uncontrollable aspect. One explanation is that foods with a lot of sugar cause our brains to release massive amounts of dopamine, the same brain chemical illicit drugs, like cocaine and heroin, amp up to create euphoria.

When we frequently consume high-sugar foods, we train our brains to be less conscious of the increased dopamine levels. Once the brain is less receptive, it takes more and more sugar to create the same feeling, just like building a tolerance to an addictive drug.  Because sugar manipulates our brains' reward centers and functions a lot like nicotine or cocaine, individuals with a predisposition toward addiction are more likely to get addicted to sugar and lose control of their ability to regulate consumption.

There IS good news! You CAN satisfy your sweet tooth and put the kibosh on those cravings by choosing healthier snacks and desserts and limiting the amount and the type of sugar you eat. The top three sources of added sugar in the American diet are 1) soft drinks, energy drinks, and sports drinks; 2) baked desserts like cookies and cakes; and 3) sugar-packed fruit drinks, like juice. These should be eliminated except on rare occasions.

Don't despair; so many delicious options are available to satisfy your sweet tooth and curb cravings while not completely trashing your health goals.

Number one is dark chocolate. Dark chocolate has less sugar than milk or white chocolate and is loaded with antioxidants. Studies show dark chocolate can improve your health and lower your risk of heart disease while potentially improving cognitive function. More dark chocolate, please!

Don't like chocolate?  Options like baked fruit with nuts and granola, banana "nice" cream, roasted sweet potatoes with maple syrup drizzle, strawberries with sweet cashew cream sauce, sliced apples or pears with nut butter, and various healthy protein balls offer satisfying alternatives. Want my recipe for healthy peanut butter protein balls? Click here!

Taking control of your diet, reducing sugar consumption, and exploring healthier alternatives can empower you to live a happier and healthier life. Rather than letting sugar control you, embrace the opportunity to kick those cravings to the curb and enjoy the benefits of a balanced and fulfilling lifestyle.