It seems like sugar is all the buzz these days. That’s because we are finally beginning to realize how bad it makes us feel as well as its connection to so many of the leading health concerns in our country. Our bodies were never really designed to have such quick and easy access to as much sugar as we do, which has led to symptoms such as blood sugar imbalance, mental difficulties, anxiety, irritability, depression, and addictive behavior, just to name a few.

Not only does sugar severely lack in nutrients, but it also deprives the body of vital nutrients, vitamins, minerals and enzymes. Since sugar is known to be as addictive as cocaine and has addictive properties that mirror those of heroin,  it tends to have harsh withdrawal symptoms just as drugs like cocaine and heroin do. This includes cravings, irritability, mood changes, and possibly even cold/flu like symptoms that can last weeks.  So how are you going to kick sugar to the curb and feel better than you thought you were ever capable of? It’s not going to be a walk in the park, but we have some tips and tricks to help you slowly get there.

• Start by avoiding all sugary beverages such as sodas, powdered drinks, sports drinks and fruit juices (basically anything in a can, bottle or drink box). Look at the ingredient list next time you go to grab a vitamin water, bottled juice or smoothie, iced tea, flavored coffee, sports drinks, or even pre-made soups. Some great alternatives would be naturally sweetened herbal teas or by adding citrus and fruit to your water such as lemon, lime, orange, grapefruit, watermelon, strawberries, cucumber, mint, or basil.
• Make protein your friend. Protein will help reduce hunger and sugar cravings by decreasing levels of ghrelin, the hunger hormone, and maintain blood sugar. It is recommended to get at least .8g/kg of protein into your diet/ day, so don’t shy when adding more protein to your meals and snacks. Some great protein food sources to help with your sugar withdrawal include:
  • Eggs (1 egg= 6g)
  • Nuts/ nut butters: almonds, cashews, pistachios (1 oz= 6g)
  • Pumpkin seeds (1 oz= 5g)
  • Steel cut oats (1/2 cup= 13g)
  • Greek yogurt (6oz = 17g)
  • Tuna (1 cup= 38g)
  • Quinoa (1 cup= 8g)
  • Lentils (1 cup= 18g)
• Increase your fiber intake. Fiber helps keep you feeling full longer because it moves through the body undigested, which significantly helps with cravings. It can also prevent blood sugar to dropping to low, which is a common symptom of sugar withdrawal. Some great sources of fiber include avocados, pears, berries, figs, artichokes, peas, squash, Brussels and all types of beans and legumes.
• Incorporate more heart healthy fats into your diet. Similar to fiber, fats are also digested very slowly, which therefore increase our satiety. Try adding even more fatty foods such as avocado, nut butters, coconut oil and fatty fish to your next meal or snack!
• Don’t confuse hunger with thirst. Staying hydrated during this time is crucial! Next time you have an urge to reach for a specific food, try drinking a large glass of water and waiting a few minutes. You might be surprised to find the hunger pangs have passed! 
• Quitting sugar doesn’t mean you’ll never taste a sweet sensation again.  Start by replacing refined sugars with natural alternatives such as honey, dates, maple syrup, stevia, or even fruit! Keep in mind that honey, maple syrup, and dates still contain fructose, so these should be used sparingly to start with your transition. Try and opt for fructose-free stevia for a hint of sweetness.
• Identify the real reasons your body is craving sugar. Oftentimes, sugar cravings stem from overgrowth of candida, bacteria and even parasites – the organisms that feed off of sugar. Nutrition Response Testing is a great way to pinpoint the specific organs and tissues of the body that are under stress, which will help identify the real reasons you might be craving sugar in the first place. Incorporating customized high-quality, clinically-proven whole food supplements into the diet also helps to heal the body right where it needs it in order to thrive and get breakthrough results.

 It’s important to emphasize that you do not have to quit cold turkey! Start slowly by making gradual changes and check out some of our delicious sugar-free recipes on our Pinterest Board.

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