Addicted to sugar? Here’s how to crush your cravings
TODAY, in the fourth part of our groundbreaking series, NHS GP Dr David Unwin reveals what to do if you are addicted to sugar and carbs, while chef Giancarlo Caldesi and his food writer wife Katie offer more of their delicious low-carb recipes.
Are you finding it harder than you imagined to give up carbs and change your diet? do you find you can’t just eat one biscuit or square of chocolate, but instead you’re reaching for the packet again and again?
If you really find yourself craving sweet or starchy things, and struggle to cut down, despite knowing how harmful it can be, you might be a sugar or carb addict.
This is not as fanciful as it may sound — in my opinion, sugar is a highly addictive substance, because when it is digested it produces ‘feel good’ chemicals in the brain.
As a doctor, I wondered for years why my advice around ‘moderation’ and ‘cutting back’ to help with weight loss seemed so ineffective, even after pointing out the serious risks to the patient’s health that obesity and type 2 diabetes bring.
Then, one day, I realised some of my very obese patients were exhibiting similar behaviour to other people who struggle with moderation; such as those addicted to drugs or alcohol. What if they really could not easily just ‘cut back’ any more than a person with an alcohol problem can stop drinking? It would make far more sense if obesity was not just the result of a dietary choice or greed, but instead part of a psychological and physical compulsion to eat certain foods.
Around seven years ago, I was starting to notice a ‘middle-aged spread’ in myself and realised it was partly because of a nasty snacking habit I had developed. I kept biscuits in my desk, and I’d munch a few throughout the day, particularly in anticipation of a stressful patient.
When I could easily get through three, even though I wasn’t hungry, I decided to stop.
I was astonished to find giving up biscuits completely took me a year. Asking around, I found patients were having similar problems, but not always with sweet foods. These days, I find a new ‘bread addict’ about every two weeks.
People for whom even the thought of giving it up causes distress. Of course, if you are a lucky person who is addiction-free, you may well struggle to understand this, but perhaps you can see it would help explain how for many people obesity is not simply a lifestyle choice but something more complex.
A number of reputable scientific studies have identified that for some people, eating high- GI
foods (those with a high glycaemic index, a measurement of how rapidly they cause sugar to be released into the bloodstream) can trigger changes in the chemistry of the brain and behaviour similar to other addictions.
HOW CAN I TELL IF I AM ADDICTED?
The following, adapted from the Yale Food Addiction Scale, is a tool developed by Yale University’s Rudd Centre for Food Policy And Obesity in 2009 to identify those who exhibit addictive symptoms with the consumption of foods. Consider the following seven statements to see how many correctly describe your relationship with sugary or high-starch carbohydrate foods.
1. I HAVE cravings or a strong desire for the food.
2. I SUFFER more cravings and other physical symptoms of withdrawal if the food is not available. These symptoms are relieved by consuming that food.
3. I EAT the food in larger quantities, or for longer than I intended.
4. I WANT to cut down on my consumption or quit entirely but I find I am not able to.
5. I SPEND a lot of time obtaining or planning how to get the food.
6. I EAT the food consistently despite acknowledging that it brings me persistent physical or psychological problems or other harm arising from it.
7. I need to eat increased amounts of the food to get the same desired satisfaction from it.
If two or more of these statements apply to you, then you may have a food or carbohydrate addiction.
WHAT DO I DO NEXT?
In MY own case, the ‘biscuit problem’ was solved by a two-pronged attack — progressive reduction of the snacking, along with transferring to less addictive foods; first, plain oat biscuits, then non-salted almonds or walnuts.
If you are struggling with a sugar or carbohydrate addiction, the chances are that gradually reducing your intake just won’t work for you. If so, you may want to try a ‘cold turkey’ approach.
Plan in advance and pick a day to give up whatever is your problem food, and be prepared for a couple of difficult days where you may feel tired and have headaches. Be sure to drink plenty of water and have a little extra salt with your meals during these early days — you’ll see the medical reasons why this tip is so helpful in the Q&A on the last page of this supplement.
HOW CAN I DEAL WITH CRAVINGS?
IF CRAVINGS strike, try snacking on full-fat yoghurt with some raspberries instead, or a handful of almonds or a few squares of 90 per cent dark chocolate, which contains very little sugar.
Food cravings are caused by the regions of the brain responsible for memory, pleasure and reward, and can be complex in origin, in the same way that other addictions are.
An imbalance of hormones such as leptin and serotonin can also cause food cravings. It is also possible that cravings could be triggered by the endorphins released after someone has eaten — leading them to want to repeat the pleasurable feeling.
however, cravings may also be triggered by emotional issues, particularly if the person eats for comfort or when distressed.
Physical cravings are often timelimited so if you can distract yourself for, say, 20 to 30 minutes, by going for a walk, then the urge to eat something will naturally ease after time. Be aware of this — and also that the craving will pass in time.
Find other rewards to focus on: a long, hot bath, your favourite Tv series or a chat with a friend.
After a few weeks it will all be worth it and you will start to feel clear-headed and more energetic — and perhaps lighter on the scales, too!