Stop Your Sugar Cravings

By Penny Caldicott

Hundreds of thousands of years ago, we were hunter-gatherers, eating the equivalent of 20 tsp of sugar a year. These days, each of us eats as much as 79 kg of sugar annually—but our genes haven’t kept pace with this dramatic change. The upshot? Many of us now suffer from metabolic syndrome, the precursor to diabetes.

In response to large amounts of sugar (and other carbohydrates), the body begins to produce too much insulin, the hormone that regulates the amount of glucose in our blood. In normal quantities, insulin is our friend. It helps sugar enter our cells so our bodies can use it for energy, but too much of it creates a cascade of problems, such as insulin resistance.

This occurs when our cells become so swamped with the sweet stuff that they become resistant to the insulin. As a result, it takes more insulin to get the same amount of sugar into the cell. Ironically, this makes us feel as though we’re starving, making us crave even more of the sugary foods that are causing the problem in the first place.

When this cycle establishes itself, the condition is known as metabolic syndrome. I first see this in my patients as weight gain. Over time, their LDL (bad) cholesterol increases; after that, their blood pressure often starts to rise. If patients don’t address the source of this problem, diabetes can result.

The good news: this is reversible, if you get onto it early enough. Here’s how:

1. STAY ON THE LEVEL

To avoid spikes and crashes in your blood-sugar and energy levels, eat protein at breakfast and enjoy small snacks (such as a handful of nuts and seeds or a small tub of yoghurt) at morning and afternoon tea. This also helps curb your appetite at lunch and dinner. Stay away from sugar, refined flour, fruit juices and other high-sugar products, such as soft drinks and processed foods.

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2. GO FOR THE BURN

Exercise helps burn up your sugar reserves, which in turn helps prevent a flood of insulin from invading your cells. Aside from lowering your weight and cholesterol levels, physical activity also improves your mood, mental focus and fitness. Walk for 30 minutes, four to five times a week, play a sport, go to the gym or do yoga or tai chi. Just find some activities you enjoy.

3. CARVE OUT CALM

Physical, mental and emotional stress all increase your levels of cortisol. In large quantities, this hormone can work to increase your insulin resistance, as it causes your liver to produce more glucose. Whenever you feel stressed, seek a little serenity: practising yoga or meditation—even reading a good book—can all put a cap on your cortisol levels.

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