4 Sugar Detox Recipes to Help You Recover From Your Cookie Coma
First, it's good to know we're not lacking in self-control or willpower when it comes to sugar cravings. "Our biological addiction to sugar comes from primitive neurochemical reward centers in our brains that light up when we consume sugar," Jackson explains. "These reward centers used to help keep us alive by signaling to our bodies that we need to eat more sugar to put on fat and stay alive when food was scarce. Now, food is everywhere yet our bodies are still programmed to consume sugar when we see it." To counteract this natural response, Jackson says "it's important for us to set our bodies up to control these cravings through a healthy diet and lifestyle."
But that doesn't mean quitting sugar all at once. Lauren O'Connor, MS, RD, and owner of Nutri-Savvy, says "Start by recognizing how much sugar is in the food you are currently eating. Read the labels, look for 'hidden sugars' and stick to more whole foods. Then wean yourself off by consuming less of the breads, crackers, chips, and even energy bars, some of which are practically candy bars in disguise." Consuming less sweet and processed foods is the goal, but she cautions against depriving yourself entirely. "Although it can be tricky, you’ve got to stick to your plan. Cold turkey may be easier in the short term because your body isn’t responding sugars’ incessant and nagging effect on the brain and the body, but in most cases, deprivation can lead to an unhealthy relationship with food, and in some cases binging."
Breakfast
Lunch
Dinner
Hidden Sugars to Avoid
As far as snacks go, whether you eat them before or after dinner, be sure to avoid hidden sugars says O'Connor. "There are hidden sugars in many of our packaged convenience foods. And often many of these don’t necessarily take particularly sweet. Take some wheat breads for instance, they may contain barley malt and other 'sugars' such as honey to balance the flavor, but we don’t consider this dessert."
Also be aware of drinking too much alcohol. It's less satisfying than food but still adds a lot of calories to our day with its hidden sugars. "Not only that," O'Connor says, but "alcohol impairs our judgment so we tend to eat 'more freely' as opposed to sticking to moderation."
Aside from packaged and processed foods and alcohol, also avoid eating too much fruit. Jackson says it can have negative effects on the body and encourage more sugar cravings. "There is a place for a little fruit in everyone's diet and isn't something that should be completely cut out, but too much fruit can be very detrimental to your body," she says. "It's packed with sugar, especially in juice form, and is just setting your body up for an insulin crash. Be mindful when you pick up a 'green juice' and check to see how much sugar is in the bottle. If you are going to eat fruit, aim for lower sugar fruits like berries, which are also packed with other nutrients."
As for what you should eat for a snack, Jackson recommends Après Plant Protein Blend ($36). "Après is great because it has four different types of plant protein, healthy fats from coconut oil, and is low in sugar." Other options include vegetables with hummus, a small handful of raw nuts or seeds, or something similarly free of added sugars and preservatives.