If you’re a fitness enthusiast, you probably know how difficult it can sometimes be to say “no” to a rich, decadent dessert, let alone breaking a sugar addiction. Of course, everyone deserves a special treat from time to time, and there’s no reason not to indulge on occasion so long as you’re able to make up for the additional calories through exercise today or dietary considerations tomorrow.
The trick, then, is to make high-calorie, sugar-laden snacks and desserts an occasional splurge and not a regular component of your dietary regime. By doing so, you will reduce the overall number of calories that you consume on a daily basis. Secondly, you will not be consuming foods that are devoid of nutritional value, highly processed, and cause wild fluctuations in your blood sugar level.
Sugar: An Addictive Substance that can Cause Withdrawals?
According to a Princeton University study conducted in 2002, part of the reason why it’s difficult to avoid a pattern of sugary treat consumption after indulging a little is because sugar is actually addictive.
During the study, researchers allowed rats to binge on sugar. When the sugar was eliminated from the rats’ diets, the rats began to exhibit various symptoms of withdrawal including alterations in brain chemistry and even the “shakes.”
The researchers agreed that these symptoms were less pronounced than if the experiment had been conducted using a traditionally addictive drug such as cocaine, though the basic symptoms were nonetheless the same.
The results of studies involving mice and rats are often directly applicable to humans. If that’s true of the Princeton study as well, it explains why dieters have a hard time breaking sugar addiction after treating themselves even once.
Snacks to Eat When You’re Craving Sugar
The good news is that there are plenty of different low-sugar snacks you can eat when you feel like a sugar craving is setting in. By eating these types of foods regularly, you’ll reduce your likelihood of becoming addicted to sugar, which should make it significantly easier to stick to your diet. Here are a few ideas to get you started:
1. Yogurt
Yogurt makes the top of our list because it’s so versatile, not to mention healthy and delicious. Stick to low-fat and non-fat options, and compare brands and flavors to determine which has the lowest sugar content. Three great healthy snacks that include yogurt:
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Yogurt with fresh fruit
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Yogurt with frozen berries and high-fiber, low-fat granola
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Homemade frozen yogurt popsicles, made by blending yogurt with fresh fruit and then freezing the concoction in popsicle trays
Bananas, like most fruit, are naturally sweet, and should be able to kill your sugar craving on their own. Peanut butter (the natural variety with no added sugar) adds healthy fat and protein, making the snack more complete and satisfying. This snack can be converted into a full meal when you place the banana and peanut butter on whole grain bread or pita bread.
3. Fruit Popsicles with No Sugar Added
If you don’t have time to make homemade frozen yogurt or fresh fruit popsicles, you may be able to find similarly healthy versions in your grocer’s freezer department. Be sure to choose the versions labeled “no sugar added.”
4. Baked Apples
Fruit such as apples and pears are great for baking in the oven, and have enough natural sweetness that adding sugar is unnecessary. You can, however, add cinnamon and other spices. Cinnamon is known to have some excellent health properties, such as inflammation reduction and blood sugar regulation, in addition to the fact that it adds great flavor. Top the baked fruit with low-fat, whole grain granola to simulate baked apple crisp, a dessert that’s normally loaded with fat, sugar and calories.
5. Kettle Corn
Homemade popcorn is widely considered a healthy snack because it’s 100% whole grain and doesn’t include the preservatives and artificial flavorings found in microwave popcorn. Adding just a few teaspoons of white sugar or brown sugar (remember, one teaspoon of white sugar is about 4 grams) to the oil before you drop in the popcorn for popping will result in a sweet-and-salty snack that’s sure to satisfy your craving.
6. Low-Sugar Cereal
Cereal isn’t just for breakfast. When you’re craving a snack, try a low-sugar cereal with skim or low-fat milk, and be sure that your serving size corresponds to the recommended serving size on the label. Some of the best and most popular low-sugar options include Life, Kix, Honey Bunches of Oats, Grape Nuts, Puffed Wheat, Rice Chex, Shredded Wheat, Special K, Total and Wheaties.
Breaking Sugar Addiction: The Bottom Line
Studies have shown that sugar can actually be addictive, just like a drug. To prevent a sugar addiction, satisfy your craving for sweets with healthy, low-sugar options that taste nearly as decadent and indulgent as their high-calorie counterparts.
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