When you think "sugar," what pops up in your head? Cake, ice cream, chocolate? Using it in your cooking? How much you're allowed to have? How it may impact your weight or your risk of diabetes? The guilt that arises after eating it?
Sugar comes with a lot of misconceptions and negativity. This blog article will give you some insight onto why you might be craving it, whether it's addictive or not, whether it causes weight gain/diabetes or not and what to do if you feel out of control around it.
Why Do People Crave Sugar?
A lot of my clients tend to think that sugar cravings are caused by a simple love for sugar. While that may play a role, I often find that those who crave sugar the most are the ones who don't eat enough carbohydrates throughout the day. If you're not getting enough energy from your body's primary source of fuel, carbs, then your body is going to demand a quick source of carbs throughout the day - sugar. Sugar is rapidly digested and thus, if you're not obtaining adequate energy through foods like bread, pasta, oats, quinoa, potatoes, and rice, then you'll end up craving sugar more often.
If you experience frequent sugar cravings, ask yourself if you are consuming carbs at each meal. If not, increasing your carbohydrate intake could help reduce those cravings.
If you do consume carbs regularly yet you're experiencing frequent cravings (more than once a day or for large quantities most days), it may be due to restrictive habits around food/sugar. If you limit sugar to certain times, such as only on weekends, it can make you crave it even more.
Is Sugar Addictive?
Many people say they are addicted to sugar because they constantly think about it and crave it. However, the addiction might be more about psychological restriction than the sugar itself. The symptoms of craving sugar all the time often come from self-imposed rules about not having it. Cognitive restriction increases cravings, leading to the phenomena often mistaken for addiction.
Though sugar can light up the same part of the brain that certain drugs do, so do many other pleasurable activities like hugging your baby, playing with dogs, exercising, or listening to your favourite music. This doesn’t mean we are addicted to these activities; hence, sugar lighting up the brain's pleasure centers doesn't make it addictive either.
Does Sugar Cause Weight Gain?
Sugar can lead to weight gain mainly when it is consumed in large quantities, leading to an excess of calories. However, it’s not just the sugar but the overall caloric intake that matters. If you have rules around sugar and then overeat it when you allow yourself to have it, this pattern of restriction and binging can contribute to weight gain more than the sugar itself.
Timing of Sugar Consumption: Does it Matter?
The timing of consumption, such as eating sugar at night, doesn't significantly impact weight gain simply because of when it’s eaten. For example, having a piece of cake before bed and then sleeping normally will still allow your body to burn off those calories. The problems arise if the sugar disrupts your sleep or digestion, which could indirectly impact weight in the long run.
Sugar and Metabolic Conditions
Many people believe that sugar directly causes diabetes. However, this is a simplification. Type 2 diabetes can be influenced by many factors, including genetics, stress, physical inactivity, poor sleep patterns, weight cycling, and diet quality. While excessive sugar intake can lead to weight gain and fluctuating blood sugar, which are risk factors, it isn’t the sole cause of diabetes.
How to Reintroduce Sugar Mindfully
If you’ve been restricting sugar for a long time, it can be daunting to reintroduce it into your diet. Start small with something less intimidating (some of my clients like to start with dark chocolate), and consume it mindfully. Pay attention to the flavours, textures, and scents. Over time, as you allow yourself to have sugar without restrictions, the intense cravings and urge to overeat will diminish. If you’d like support in navigating this or improving your overall relationship with food and sweets, working with a Registered Dietitian can be an invaluable resource. If you live in Quebec, you can get in contact with me by email, or book a free discovery call to discuss your needs and objectives.
Conclusion
To sum up, sugar is not inherently bad. Cravings may arise because you like it, aren’t getting enough carbohydrates, or due to restrictive eating habits. Sugar isn’t addictive unless you create rules around it. It doesn't directly cause weight gain or diabetes unless consumed excessively and in the context of an overall unhealthy diet and lifestyle.
For a healthier relationship with sugar, moderation and mindfulness are key.
To learn more, you can listen to a podcast episode I host with a colleague of mine, Kinesiologist Gabe Marcogliese, on sugar:
Apple Podcasts: https://t.ly/_G0AS
Spotify: https://t.ly/hjrfx
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