Written by UConn Dietetics Masters Student Chloe Palmer
The role of sugar and its relation to disease, obesity, and other chronic conditions is a hot debate today. “Added sugar can be defined as caloric sweeteners that are added to
foods as an ingredient during preparation, processing, or at the table.”1 These sugars differ from the natural ones found in milk (lactose) and fruit (fructose). Lactose and fructose are simple sugars that can be broken down in the body and used in several metabolic processes.
Sugar has been shown to have similar chemical effects in the brain to that of addictive drugs.2 It is very easy to overconsume because added sugar is in many products, some you would guess like cakes, cookies and soda, but some you may not even realize like ketchup, salad dressings, spaghetti sauces, and processed foods. Consuming added sugar can quickly become a habit when added to your everyday cup of coffee or tea, drinking a daily afternoon soda, or having dessert after dinner each night.
What are some ways a person could manage sugar cravings?
You could try replacing the after-dinner dessert with fruit like apples or berries. A small fruit smoothie as a mid-morning or afternoon snack could be a perfect answer for an icy-cold sweet craving. Those natural sugars in fruits might satisfy that sugar craving
without consuming the added sugars found in processed sweets. If parting with your nightly dessert is non-negotiable then decreasing the portion size of those treats can be beneficial. Another strategy to decrease sugar intake is to read the food labels in the grocery store and opt for products or different brands with lower amounts of added sugars.
Sugar cravings are real, but once you are aware you have them, and understand where to find the added sugars in products you eat, you can help yourself lower your intake and over time sugar cravings can be managed.
References:
2 https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2012/the-question-of-sugar/
This material is funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
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