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 Dr.
Caroline Apovian
Beating a Sugar Addiction
Eating a lot of sugar creates a
self-defeating cycle: Sugar levels rise, driving up insulin levels,
which in turn drive blood sugar levels down, which then stimulates
cravings. And most people give in to the cravings. The best way
to beat a sugar addiction is to keep yourself from getting too
hungry. If you are trying to diet by skipping meals you end up
exacerbating the problem. If this is the case, I would advise that
you put yourself on a 1,500 calorie per day meal plan that includes
three meals plus two snacks.
Keeping yourself satisfied with low-calorie, high-volume foods like
fruits, vegetables, and
whole grains is the way to stop these sugar cravings. Healthy
meals should contain plenty of fresh vegetables, and snacks should
consist of fresh fruit. An example of a day's worth of meals might
be: oatmeal with fresh fruit for breakfast; a large salad with a can
of water-packed tuna and some whole grain, low-calorie crackers for
lunch; and chicken breast with green beans and a small cup of cooked
brown rice for dinner. You can snack on fruit salad or a piece of
whole fruit in between meals. Eating in this manner will help
stabilize your blood sugar and alleviate your cravings. If, however,
you still are craving chocolate, try having a cup of sugar-free
cocoa or a Weight Watchers fudgsicle, which has approximately 40 to
50 calories. You can actually have one small piece of chocolate per
day as long as it does not contain more than 50 to 100 calories.
Another tip is to keep your house safe from sweets — do not bring
them into your home. Sometimes that is the only way to avoid
temptation. Always have fruit on hand so that when you get hungry,
you can snack on something naturally sweet.
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