In animal studies, sugar has been found to produce symptoms that is required to be considered an addictive substance. Animal data has shown significant overlap between the consumption of added sugars and drug-like effects, including bingeing and craving. In both animals and humans, the evidence shows substantial parallels and overlap between drugs of abuse and sugar, from the standpoint of brain neurochemistry as well as behaviour.
We have trillions of gut bacteria living inside our digestive tract. Most bacteria are beneficial by giving us health benefits, some are neutral, and some are considered harmful and may cause disease or unwanted symptoms. Our gut bacteria may even cause sugar cravings.
You feed your gut bacteria every time you eat. A high sugar, high fat, low-fiber diet can feed the wrong bacteria – leading to overgrowth of the bad gut bacteria. A poor diet also leads to less diversity of gut bacteria. When these sugar-loving bacterias settle in your gut, you may experience even more sugar cravings. It’s a vicious cycle.
These sugar-loving bacteria want to continue to thrive, so they may increase sugar cravings in a few ways:
Changing your taste receptors – making you prefer sweet flavors.
Releasing hormones, like serotonin, that make you feel good after eating certain foods.
Affecting appetite hormones, making you feel hungry when you shouldn’t be.
Stimulating a big nerve that may lead to overeating.
When we eliminate sugar from our diet, we often crave it less. But, this is usually only if we replace that sugar for more nutritious items – like high-fiber vegetables, fruits, nuts, and seeds. This happens because we are depriving the bad bacteria, and feeding the good bacteria.
Whenever we eat any type of carbohydrate, whether it’s pure table sugar or a cup of fresh vegetables, the molecules in the food are broken down as they’re absorbed, which impacts blood glucose levels and insulin release. All carbohydrates cause release of the hormone insulin from the pancreas, which has the job of picking up and sending glucose that’s present in the blood throughout the body to be used or stored away.
How drastically and quickly a carbohydrate causes this process to happen depends on how quickly its glucose is broken down; some carbs cause a smaller and more gradual rise in blood glucose, while ohter carbs cause rapid glucose absorption and high insulin release. If blood glucose level rises too fast, it also goes down too fast and causes sugar cravings. Carbohydrates of all kinds are the main dietary source of glucose, but not all carbs are created equal.
How to kick sugar addiction?
1)Consume more sour or probiotic-rich foods.
Consuming probiotic-rich foods, like kefir and yogurt, fermented vegetables like sauerkraut and also sour foods like apple cider vinegar is fantastic. Using apple cider vinegar on a salad or apple cider vinegar and lemon juice in your water throughout the day can decrease your sugar cravings.
2)Get more fiber.
Fiber helps you stay fuller longer and slows down blood sugar rise. Fiber is also food for good bacteria in your gut. Start consuming more high-fiber foods, especially vegetables and nuts and seeds, like Be More chia seeds and flaxseeds.
3)Consume more healthy fats.
Heathy fats slow down carbohydrate digestion, so that blood sugar levels stay stable for longer. Healthy fats come from coconut, chia seeds, hemp seeds, nuts, avocados, flax seeds and many more.
4) Get more protein in your diet.
Protein slows down carbohydrate digestion, so that blood sugar levels stay stable for longer. You can get plant based protein from chia seeds, hemp seeds, quinoa, nuts, beans, lentils and plant based protein powders.
Be More has some great products to help kick sugar addiction.
Be More Chia seeds are known thanks to their high fatty acids and minerals content. These seeds are high in omega-3 and -6. High in fiber that helps to contribute to digestion and great source of proteiin.
Be More Coconut chips contain a lot of fibers and are low glycaemic index.
Be More Quinoa contains all eight amino acids, including plenty of lysine, methionine and cysteine, which is very rare in the world of plants. In comparison with most grains, quinoa is significantly richer in protein.
Be More Hemp seeds contain a lot of omega-3 and omega-6 fatty acids. Hemp seeds are an ideal source of protein. They contain eight essential amino acids. Hemp seeds contain group A and B vitamins, vitamins C, D and E, magnesium, potassium, iron, zinc, calcium, phosphorus, and other minerals.
Be More Hemp proteiin powder is rich in fiber. It contains 8 essential amino acids and is a source of omega-3 and omega-6 fatty acids.
Be More rice protein is an ideal source for amino acids for people who prefer vegetal proteiin and is a great source of iron and phosphor.
Be More Raw Cacao powder has high fiber content. It is a great source of iron, magnesium and manganese.
These are just few great superfoods what you can buy from Be More.
Written by nutritionist Riin Reimer.