Photo: meg oxford / Flickr

If you start your day with a sugary breakfast cereal, head for the vending machine at work for a chocolatey mid-morning snack, then grab a cola at lunch to keep you going, you may need to consider whether you have an addiction to sugar. Many people find that the more sugar they eat, the more they want. Sugar addiction leaves the body craving sugary foods like it would any other drug. If you’d like to cut down on the sugar in your diet but you’re finding it more difficult than you would have expected, read on.

Identifying your triggers

The first thing to do when it comes to trying to overcome sugar cravings is to identify your triggers. You may find you eat sugary foods when you’re tired or stressed, when the weather’s cold and dark out, or when you’re looking for a treat. The trick is to replace those sugary snacks with healthier options. Sugary foods lead to spikes in blood sugar (making you feel alert), followed by drops in blood sugar that leave you cranky and craving more sugar. Opt for low GI foods whenever possible, as these will keep your blood sugar stable and leave you with sustained energy.

Start the day off right

Simple carbohydrates like white bread or any refined grain are just as bad for your blood sugar as sugar itself, as the body burns them very quickly, leaving you hungry and craving more in a short time. So start your day off with a good balanced breakfast, including complex carbohydrates, protein and fat. You could have scrambled egg with cheese on rye bread, or whole wheat toast with peanut butter.

Eat often

Photo: DrewOtt / Flickr

Eating small meals often will help keep your blood sugar stable, which will keep sugar cravings at bay. Rather than eating three big meals a day, try eating five smaller meals. Always have a healthy low-GI snack mid-morning and mid-afternoon to stave off hunger pangs that’ll make you want to grab the nearest chocolate bar.

Distract yourself

If you find your sugar cravings getting out of control, distract yourself. Go for a short walk, call a friend, or answer a few emails. You’ll find if you wait them out, your sugar cravings will pass – especially if you are fuelling your body with healthy food, often.

If sugar is a real problem for you, consider visiting a registered dietitian who will help you work out a healthy meal plan. Your NHS doctor can refer you to a dietitian in your area, or you can take a look at the Freelance Dietitians website to find a dietitian in private practice.

Tags: low GI foods, sugar addiction