How to Break the Sugar Addiction in Five Easy Steps

Craving sweets can be a result of stress or addiction.

Conquering a sugar addiction may seem difficult, but in less than a week your taste buds can change -- along with your need for sweets. Sugar has been linked to diabetes, depression and irritable bowel syndrome, and even contributes to the aging process. The American Heart Association concludes people shouldn't have more than nine teaspoons of sugar per day. Yet, according to Harvard's Public Health Review, a soft drink of 20 ounces has 17 teaspoons. Limiting soft drinks is one of many ways to limit your cravings.

Things You'll Need

• Glycemic index chart
• Glutamine powder supplement

Instructions

1. Eat three balanced meals a day to maintain blood sugar. Include fruit, vegetables, lean protein and healthy fats such as olive oil or cheese for each meal. Choose foods high in fiber to decrease sugar cravings.

2. Dispose of all junk food and sugar products, along with white and brown flower. Use a glycemic index chart, such as one available at the Harvard Medical School website, to understand how different foods affect your bloodstream. While trying to break your sugar addiction, discard any food product that has a glycemic index above 50, as listed in the chart.

3. Replace carbonated sodas with carbonated water, such as club soda, seltzer and sparkling water -- or tea. Add sugar alcohol or sucralose products to sweeten a drink. For water, add a lemon or lime. Blend fruits with skim milk to make smoothies without adding sugar.

4. Establish a relaxation ritual to reduce sugar craving. Anxiety and stress can sometimes be reasons for eating excess sweets. Try working a puzzle, meditating or taking a long bubble bath to relax. If you're out of the house, bring a book with you along with a healthy snack.

5. Take a chromium picolinate supplement to reduce sugar craving. Chromium is a mineral responsible for stabilizing blood sugar, and picolinate enables chromium to readily enter into the body's cells. Take a dosage of 200 micrograms or less, or a multivitamin supplement, which usually contains the bare minimum. Consequences, such as gastrointestinal ulcers, irregular heartbeats and liver impairment, can occur if your daily dosage exceeds 200 micrograms.

Tips & Warnings

• Eat carbohydrates or protein instead instead of sugar for an energy boost.

• Addictions may require multiple attempts to overcome; if you slip, brush it off and start again.

• Eat a big meal before leaving home so you won't be hungry and tempted to eat junk food.

References

• Harvard School of Public Health: Fast Facts on Sugar and Salt
• Maricopa Communtiy College; 10 Tactics for Overcoming Sugar Addiction; Jeffrey Rossman, Ph.D.; 2010
• College of the Canyons; 6 Strategies for Stopping Sugar Cravings; Sheri Barke; 2004
• Indian River State College; 108 Ways Sugar Is Ruining Your Health; Nancy Appleton, Ph.D.
• Vanderbilt University; How Does Chromium Picolinate Work; Kelly Campbell
• Breining Institute; Addictive Disorders: Chromium Picolinate; 2004

Resources

• HSPH: Glycemic Index and Glycemic Load
• University of California: Drink Your Health