When we think of sugar the first image that comes to mind is the sweet, white granules we put in our tea or on top of our cereal.
Few people think of it as an addictive drug and perhaps even fewer think of it as the underlying cause of their weight gain.
The truth is that sugar addiction is rife and if you have a weight problem the chances are it is sugar in your diet - not fat - that is the real cause...
How is sugar addictive? Research carried out by Nicole Avena, a behavioral neuroscientist, has gone a long way to proving that sugar affects certain chemicals in the brain (opioids and dopamine) in the same way that other addictive substances do.
In short, her research suggests that a diet high in sugar results in cravings, withdrawal and bingeing - the classic symptoms of addiction.
Add to this the fact that high levels of sugar in the blood trigger the fat storing hormone insulin and you've got yourself a binge eating, weight gain nightmare.
The scary truth is that sugar is found in all carbohydrates, not just table sugar.
Whether it's an apple or a biscuit, a tomato or a slice of bread, once it has been chewed, swallowed and digested it is released into the bloodstream as sugar.
This means that all carbohydrates have the potential to be addictive, depending on how quickly they enter the bloodstream as sugar.
Whilst some carbohydrates break down into sugar and enter the blood very slowly (low glycaemic carbs), other carbohydrates break down into sugar and enter the blood very quickly (high glycaemic carbs).
You won't be surprised to find out that the carbohydrates that have the fastest and biggest impact on blood sugar levels are refined pasta, bread, potato, alcohol and 'empty foods' (sweets, biscuits and cakes) - all the foods we turn to when we're feeling low, stressed or in need of a pick me up.
Food companies have also been spending years researching ways to make these foods deliver the sugar even quicker, making them hyper-addictive and ultimately more profitable.
David Kessler, former head of the US Food and Drug Administration (FDA), claims that manufacturers seek to trigger a 'bliss point' when people eat certain products.
It is time to stop blaming individuals for being overweight or obese.
The real problem is we have created a world where food is always available and where that food is designed to make you want to eat more of it.
For millions of people, modern food is simply impossible to resist - Junk food triggers our 'bliss point', The Sunday Times, June 28th 2009.
Signs and symptoms you're a sugar addict...
oUp to 60% or more of your diet is made up of high glycaemic carbs.
oYou have strong cravings for sweet, sugary foods throughout the day.
oYou struggle to give up bread, chocolate, alcohol and sugary drinks.
oYou often finish whole packets of sweets or biscuits in one sitting.
oYou serve yourself extra portions of rice or pasta even when you're full.
oYou finish leftover bread, rice or pasta from other people's plates.
oYou buy chocolate or sweets for your family but eat them yourself.
oWhen you are denied access to sugary foods you become irritable and low.
oWhen you eat sugary foods after withdrawal just one piece triggers a binge.
oThe moment you eat sugary foods after withdrawal you feel an instant rush.
How to overcome sugar addiction...
There is only one way to overcome sugar addiction and that is the same way you overcome any addiction.
You go 'cold turkey' on the addictive substance until you are weaned off it.
It's not easy, but it's something you're going to have to commit to...
or you better start praying elasticated waistbands come back into fashion.
This doesn't mean you have to out all carbohydrate as some diets suggest.
It just means you have to go 'cold turkey' on high glycaemic carbs to prevent the sugar rush and re-balance your blood sugar levels.
Here are ten simple steps to achieve this, without dieting and without having to give up your social life...
1.
Remove all refined sugar from your diet - sweets / cakes / biscuits.
2.
Moderate your alcohol intake to just one or two nights a week.
3.
Eat a good breakfast, lunch and dinner every day.
4.
Increase your fibre intake from wholegrain cereals, fruit and veg.
5.
Fill yourself up with good quality, low glycaemic carbs.
6.
Choose wholegrain bread, brown rice and wholewheat pasta.
7.
Avoid eating carbs on their own, always combine them with proteins.
8.
Avoid large gaps between meals that cause blood sugar lows.
9.
Snack on fruit, full-fat yogurt and high protein snacks if you have cravings.
10.
Do at least 15 minutes of exercise a day to balance your blood sugar.
For the first week you will have cravings.
For the second week they won't be as bad.
By the end of the third week you won't even miss your high sugar diet.
Best of all you will be healthier, slimmer and free from your cravings!
Few people think of it as an addictive drug and perhaps even fewer think of it as the underlying cause of their weight gain.
The truth is that sugar addiction is rife and if you have a weight problem the chances are it is sugar in your diet - not fat - that is the real cause...
How is sugar addictive? Research carried out by Nicole Avena, a behavioral neuroscientist, has gone a long way to proving that sugar affects certain chemicals in the brain (opioids and dopamine) in the same way that other addictive substances do.
In short, her research suggests that a diet high in sugar results in cravings, withdrawal and bingeing - the classic symptoms of addiction.
Add to this the fact that high levels of sugar in the blood trigger the fat storing hormone insulin and you've got yourself a binge eating, weight gain nightmare.
The scary truth is that sugar is found in all carbohydrates, not just table sugar.
Whether it's an apple or a biscuit, a tomato or a slice of bread, once it has been chewed, swallowed and digested it is released into the bloodstream as sugar.
This means that all carbohydrates have the potential to be addictive, depending on how quickly they enter the bloodstream as sugar.
Whilst some carbohydrates break down into sugar and enter the blood very slowly (low glycaemic carbs), other carbohydrates break down into sugar and enter the blood very quickly (high glycaemic carbs).
You won't be surprised to find out that the carbohydrates that have the fastest and biggest impact on blood sugar levels are refined pasta, bread, potato, alcohol and 'empty foods' (sweets, biscuits and cakes) - all the foods we turn to when we're feeling low, stressed or in need of a pick me up.
Food companies have also been spending years researching ways to make these foods deliver the sugar even quicker, making them hyper-addictive and ultimately more profitable.
David Kessler, former head of the US Food and Drug Administration (FDA), claims that manufacturers seek to trigger a 'bliss point' when people eat certain products.
It is time to stop blaming individuals for being overweight or obese.
The real problem is we have created a world where food is always available and where that food is designed to make you want to eat more of it.
For millions of people, modern food is simply impossible to resist - Junk food triggers our 'bliss point', The Sunday Times, June 28th 2009.
Signs and symptoms you're a sugar addict...
oUp to 60% or more of your diet is made up of high glycaemic carbs.
oYou have strong cravings for sweet, sugary foods throughout the day.
oYou struggle to give up bread, chocolate, alcohol and sugary drinks.
oYou often finish whole packets of sweets or biscuits in one sitting.
oYou serve yourself extra portions of rice or pasta even when you're full.
oYou finish leftover bread, rice or pasta from other people's plates.
oYou buy chocolate or sweets for your family but eat them yourself.
oWhen you are denied access to sugary foods you become irritable and low.
oWhen you eat sugary foods after withdrawal just one piece triggers a binge.
oThe moment you eat sugary foods after withdrawal you feel an instant rush.
How to overcome sugar addiction...
There is only one way to overcome sugar addiction and that is the same way you overcome any addiction.
You go 'cold turkey' on the addictive substance until you are weaned off it.
It's not easy, but it's something you're going to have to commit to...
or you better start praying elasticated waistbands come back into fashion.
This doesn't mean you have to out all carbohydrate as some diets suggest.
It just means you have to go 'cold turkey' on high glycaemic carbs to prevent the sugar rush and re-balance your blood sugar levels.
Here are ten simple steps to achieve this, without dieting and without having to give up your social life...
1.
Remove all refined sugar from your diet - sweets / cakes / biscuits.
2.
Moderate your alcohol intake to just one or two nights a week.
3.
Eat a good breakfast, lunch and dinner every day.
4.
Increase your fibre intake from wholegrain cereals, fruit and veg.
5.
Fill yourself up with good quality, low glycaemic carbs.
6.
Choose wholegrain bread, brown rice and wholewheat pasta.
7.
Avoid eating carbs on their own, always combine them with proteins.
8.
Avoid large gaps between meals that cause blood sugar lows.
9.
Snack on fruit, full-fat yogurt and high protein snacks if you have cravings.
10.
Do at least 15 minutes of exercise a day to balance your blood sugar.
For the first week you will have cravings.
For the second week they won't be as bad.
By the end of the third week you won't even miss your high sugar diet.
Best of all you will be healthier, slimmer and free from your cravings!
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