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How To Kick The Sugar Habit

Updated on October 14, 2014

The Single Best Thing You Can Do For Your Health - Stop Eating Sugar

You probably already know that eating too much sugar and other "quickie refined white carbs" has serious consequences for your health such as the onset of diabetes and obesity.  But that's only two of the literally HUNDREDS of maladies that arise as a result of eating too much sugar.  Conditions such as chronic fatigue, violent mood swings, depression, lack of libido, heart disease and even cancer to name a few all can result from eating too much sugar or other quickie carbs.  So how can you kick the sugar habit and lead a happier and healthier life as a result?  Its easier than you might think.

Read on for some simple tips and suggestions.

Get and keep nutrient-lacking carbs and sugars out of your house, car and workplace. You can't binge on them if they are not there tempting you to.

Begin Your Day With A Nourishing Breakfast

One of the best ways to beat sugar cravings is to start your day with a nourishing breakfast. "Eating breakfast can help you make better dietary decisions throughout the day." Says exercise nutrtionist Bob Green in his book Bob Greene's Total Body makeover.

Starting your day off with ample protein, fiber and fat from a nutritious breakfast will keep blood sugar levels stable by controlling the release of hormones such as insulin and glucagon. The complex healthy carbohydrates you start the day off with are converted to blood sugar which supplies the brain with a steady and stable source of the fuel it needs (glucose).

A vegetable omelet, a bowl of whole grain steel cut oats with chopped almonds and a whole fresh orange is an excellent breakfast choice which will give your brain the fuel it needs allowing you to think clearer and faster, remember more, react quicker and be mentally sharp throughout the day.

Combat Sugar Cravings With Exercise

"Physical exercise combats sugar cravings, makes you less prone to binging, gives you a pleasurable endorphin rush and reduces stess," says "nutritionist to the stars" Dr. Oz Garcia, Ph.D., author of Look and Feel Fabulous Forever.

As you cut down on sweets, you'll use up your body's glycogen stores, which help maintain healthy blood sugar balance. When your bodies blood sugar is better maintined, you'll have fewer cravings, which of course, makes it easier for you to kick the sugar habit.

Even as little as 15 minutes a day improves your body's ability to uptake glucose and use it for fuel. The body is not secreting as much insulin when you are exercising.

One of the best forms of exercise for all around conditioning is yoga. Not only does yoga improve strength, flexibility and stamina, it also improves the mind body connection which enables you to make healthier food choices. An excellent source of information on yoga with fabulous DVDs can be found at: Lotus Petal Yoga

Often a desire for sweets is actually a signal that you need fluids. Drinking plenty of water can be an effective way to halt sugar cravings

Combat Sugar Cravings With Supplements

Results are not guaranteed, but specialists suggest a number of supplements that they believe can help ward off intense sugar cravings. (Make sure to pick supplements that contain no sweeteners because some companies add sugars as fillers!) bear in mind that the supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure or prevent disease.

L - glutamine is one of the supplements most often linked to cutting sugar cravings. Cravings will go away in about 10 minutes if you take 1,000 mg of L-glutamine.

Chromium is another oft-cited supplement. Taking 200 mg a day before each meal could really help keep blood sugar stable so it wont spike and crash. Cromium is essential for the production of insulin and the uptake of glucose into the cells.

High quality, clean fish oil and ground flax oil one gram or teaspoon per meal. These essential fatty acids also help balance blood sugar.

Caffieine is a stimulant and can increase the amount of sugar in the bloodstream, throwing the body chemistry out of balance. Experts recommend cutting back on caffeine while quitting sugar.

Highly Recommended Book On Sugar Addiction

Can sugar really be as addictive as cigarettes? Sugarettes, by Dr. Scott Olson ND, explores our obsession with sugar and its resulting health consequences. Dr. Scott's Sugarettes forces us to look at our sugar addiction and what consequences it has for our health. It details specific and actionable steps every individual can take to master their diets and take control of their addictive relationship with sugar, empowering consumers with the tools to change their lives and their heath.

Sugar is an addiction. Be patient and flexible, aim for progress rather than perfection as you cut it from your diet.

When It Comes To Avoiding Sugar, Practice The 6 Ds

Your well meaning coworker keeps asking if you want a donut, and you're close to caving in. Yes, you want one now! Acknowledge and own up to the feeling says Connie Bennett, author of the excellent book Sugar Shock! How simple carbs can derail your life-and how you can get back on track Then, let the "Six Ds" come to the rescue.

Delay!: Drink a glass of water and then delay for 15 minutes. Then delay for 30 minutes. Chances are the craving will subside.

Distance!: Make an escape. Shun your favorite bagel shop, pizza parlor, candy store even supermarket when you are in the throes of craving.

Distract!: Do something else. take a walk, practice some yoga, simply focus on your breath throw yourself into a project.

Decode! : Now is the time to figure out what is going on. In other words, decode your cravings. Determine why you're so sugar obsessed right now.

Decide!: Make the decision to respect yourself. Run through a movie in your mind of how giving in will affect you and decide you don't want to go there.

Delight!: Rejoice in the fact that you said no! Take pride in the control you have over your destructive eating habits

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Learn More About The Dangers of Sugar - And ways you can cut it from your life to reclaim your health

Sugar Shock!: How Sweets and Simple Carbs Can Derail Your Life--and How You Can Get Back on Track
Sugar Shock!: How Sweets and Simple Carbs Can Derail Your Life--and How You Can Get Back on Track

A definitive look at how Americans are simply eating too much sugar and how this is having a profound negative impact on millions of people.

The Sugar Addict's Total Recovery Program
The Sugar Addict's Total Recovery Program

Research shows indulging in sugar causes spikes in the neurotransmitters serotonin and beta-dopamine which can eventually wreak mayhem on one's health, work, and relationships. Learn tips on how you can break free of the sugar addiction and reclaim your health.

Sugar Blues
Sugar Blues

The classic, bestselling expose on the dangers of sugar. Reveals how this commonly ingested ingredient in countless foods is highly addictive and causes a host of medical problems from depression to coronary thrombosis.


The best way to get your kids to cut back on their sugar intake is to be a good role model by scaling back on your own sugar consumption.

Bear in mind that reduction and finally elimination of sugar from your diet is a way of life, it will take time and you may slip up. If at some point you still choose to have a dessert food, pick a small, polite portion and eat it ONLY AFTER consuming healthy foods such as rainbow colored vegetables, lean meats, healthy fats and low sugar fruits. Remember to drink plenty of water to flush out toxins, carry nutrients to our body's cells, metabolize fat, and perform various other vital functions.

Honor, respect, and treasure your mistakes so you can shed light on them. This way, you'll be more likely to stay on the sugar free path in the future.

Avoid high fructose corn syrup. High fructose corn syrup is chemically refined and synthesized and may be MORE damaging to your health than sucrose.

Freeze fruits such as strawberries, bananas, rasberries and blueberries. Blend with ice, milk or plain yogurt for a delicious ice cream alternative

Thanks For Visiting - I would love to hear your comments

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    • Susan Guinn profile image

      Susan Guinn 3 years ago from Florida

      Eliza What a great article. High Fructose Corn Syrup is so over rated today. It is in almost everything you buy, therefore it takes so much time grocery shopping reading all the labels, in an effort to leave those items on the shelf. Possibly a fit-bit would help some as well. They say if you can go 3 straight days without it in anything at all, you have it licked!

    • Randall Guinn profile image

      Randall Guinn 3 years ago from Pinellas Park, Florida

      A good article. A number of very bad bacteria feed off of sugar as well. I was just telling a friend of mine about this over the weekend. He has digestive problems like acid reflux, as well as symptoms of gastritis, and I was trying to tell him he needed to cut out some, or all of his sugar intake.

      Again, a fine article Eliza. A thumbs up and I will forward this to my friends.

    • PhoenixV profile image

      PhoenixV 3 years ago from USA

      I think to much sugar in everything has been very detrimental to my health. The more sugar I cut out, the better I feel. Great article.

    • ismeedee profile image

      ismeedee 5 years ago

      Fantastic lens- I started cutting back on sugar recently and now I'm getting myself in gear for cutting it out completely except a minute amount of maple syrup, or honey, and fresh fruit. It is definitely an addiction with me and I'm determined my health depends on getting it under control.

    • bames24 lm profile image

      bames24 lm 6 years ago

      thanks for sharing such valuable info... we have been lucky that no one in the family has an overly active sweet-tooth... we consume very little sugar (just the little we put in our tea that we take once a day)

    • profile image

      anonymous 6 years ago

      Cutting down on sugar from the diet and exercise is a great way to decrease the risk of obesity. Obesity increases the weight on load bearing joints that make daily tasks painful especially for those with defective hip replacements that may be affected by a potential DePuy Pinnacle Recall who need to improve their overall health. Thanks for the information!

    • profile image

      anonymous 6 years ago

      I find this an interesting lens about different methods in kicking out the sugar habit . Thanks for sharing.

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    • profile image

      anonymous 7 years ago

      Great lens. Full of information.

    • profile image

      anonymous 7 years ago

      sugar, fat and table salt are the biggest offenders

      The fast food and snack industry thrive on peoples ignorance

      Thanx for a great lense

    • profile image

      anonymous 7 years ago

      sugar, fat and table salt are the biggest offenders

      The fast food and snack industry thrive on peoples ignorance

      Thanx for a great lense

    • profile image

      anonymous 8 years ago

      This is a great compilation of information, presented in a very readable lens. Thanks for addressing an alarming problem that is both personal and national, and for offering usable advice on how to overcome sugar temptation!

    • Laddoo LM profile image

      Lloyd Pinto 8 years ago from Mumbai

      I think this is a very wonderful lens and on a topic that needs quite a bit of deliberation. Well done! Rated and Faved!