How to Overcome a Sugar Addiction

When you think of common substances to which people are addicted, sugar probably isn't at the top of your list. Nonetheless, millions of men, women and children are in fact addicted to this sweet substance – and it's taking a toll on their health in more ways than one. Excessive consumption of sugar has been linked to increased rates of obesity, heart disease, Type 2 diabetes, tooth decay and even cancer.

So, how much sugar is a “safe” amount to consume in a typical day? In 2015, the World Health Organization (WHO) updates its nutritional guidelines for sugar, lowering the recommended daily intake of sugar from 10% of a person's daily calories to just 5%. This means an otherwise healthy adult should consume just 25 grams (6 teaspoons) a day.

Unfortunately, most people consume far more than 25 grams of sugar a day. According to the University of California San Francisco (UCSF), the average American consumes 82 grams of sugar every day, which is about 66 pounds over the course of a year. And consuming too much sugar can lead to an addiction, as it triggers the release of the neurotransmitter dopamine by the brain.

There are ways to overcome a sugar addiction, however, beginning with knowing and understanding how much sugar you consume. Some people assume that sugar is only found in candies and sweets, but this isn't necessarily true. It's found in ketchup, salad dressings, bread, juice, cereal, dehydrated fruit, crackers, sauces, smoothies, sports drinks and more.

Remember, you should aim for a daily limit of 25 grams of sugar. Assuming you read the nutritional labels on your foods and beverages, you'll soon discover how difficult this can be. A single soda, for instance, can pack up to 40 grams of sugar. Ultimately, you need to choose foods and beverages that contain little-to-no added sugar, all while keeping track of your daily sugar consumption.

One of the reasons why overcoming a sugar addiction is so difficult is because the substance triggers the release of dopamine. When dopamine is released by the brain, it causes cravings for the substance that initially released it. Therefore, you end up craving more sugar after consuming sugar. To help ease these cravings, you should try eating naturally sweetened foods like fresh fruit. Known as fructose, fruit sugar isn't as bad as regular, artificial sugar. It's absorbed more slowly into the body, which prevents sudden spikes in blood sugar.

Like many addictions, the first few days of beating a sugar addiction are the hardest. Your body may respond with headaches, fatigue and irritability. However, if you're able to get past these first few days, you'll quickly notice an improvement in your mental and physical health.