Sugar is prevalent in the modern diet, hidden in everything from salad dressings to breakfast cereals. While a little sweetness in life can be enjoyable, too much added sugar can have serious consequences for your physical and mental health. And, interestingly, the more we consume, the more we tend to crave it—creating a cycle that can be difficult to break, especially if you’re already trying to manage recovery. Fortunately, there are practical steps you can take to reduce your dependency on sugar and regain control of your diet and wellbeing.
Why Is Too Much Sugar Harmful?
The American Heart Association (AMA) reports that “adults and young adults in the U.S. consume on average about 17 teaspoons of added sugar every day, more than 2 to 3 times the recommended daily allowance for men and women, respectively. This adds up to around 60 pounds of added sugar consumed annually.”
Excessive sugar consumption is linked to a range of health problems. It causes your blood glucose levels to spike, triggering a release of insulin—a hormone that helps move sugar into cells to be used for energy. However, frequent spikes can lead to insulin resistance over time, making it harder for your body to manage blood sugar levels.
When consumed in large quantities, sugar also increases the risk of:
- Type 2 diabetes
- Heart disease
- Fatty liver disease
- Tooth decay
Additionally, too much sugar contributes to weight gain and obesity by adding empty calories with little to no nutritional value.
Even brain health can be affected: research has linked high sugar diets to memory problems and mood disorders such as anxiety and depression.
Reasons We Crave Sugar
Similar to dependency on other substances, our sugar cravings don’t just happen because of a lack of willpower—they’re deeply rooted in both biology and habit. Eating sugar stimulates the brain’s reward system by releasing dopamine, the “feel-good” neurotransmitter. This is the same brain system activated by addictive substances like nicotine, drugs, and alcohol. Over time, repeated sugar intake desensitizes the reward system, requiring more sugar to achieve the same pleasurable effect.
Additionally, you might have learned about foods to avoid during recovery, particularly highly processed foods. Processed foods are engineered to be hyper-palatable—combining sugar, fat, and salt in a way that makes them almost irresistible. These combinations bypass our natural satiety signals, causing us to eat more than we need. Emotional eating also plays a role. We often turn to sugary foods for comfort or stress relief, reinforcing the sugar-reward connection.
Tips to Break the Sugar Habit
The AMA recommends that “men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day, and women should consume no more than 6 teaspoons (25 grams or 100 calories) per day.” To put that into perspective, a 12-ounce can of soda has 10 teaspoons of added sugar!
While busting the sugar cycle can be tough at first, it’s entirely possible with intention, consistency, and a few practical strategies.
1. Gradually Cut Back
Quitting sugar cold turkey might cause intense cravings and mood swings. Instead, reduce your intake gradually. Start by eliminating sugary drinks and cutting back on desserts. Choose one or two products you consume regularly, such as flavored yogurt or breakfast cereal, and replace them with lower-sugar alternatives.
2. Choose Whole Foods
Good nutrition supports your sobriety and your overall health. Focus on whole, unprocessed foods such as vegetables, fruits, whole grains, nuts, and lean proteins. Natural sugars in whole fruits are less of a concern because they come with fiber, water, and nutrients that slow the absorption of sugar into the bloodstream. So, a whole apple is better than a glass of canned apple juice, and certainly healthier than store-bought apple pie.
3. Eat Regularly to Stabilize Blood Sugar
Skipping meals causes blood sugar crashes, which trigger sugar cravings. Eat balanced meals every 3–4 hours that include a source of protein, healthy fats, and fiber. These nutrients help keep blood sugar stable and reduce the urge to reach for sweets.
4. Find Sweet Alternatives
When cravings strike, opt for naturally sweet foods like fresh fruit, or try herbal teas with a hint of cinnamon or vanilla. When baking, try using mashed bananas, applesauce, or dates as sweeteners.
5. Read Labels Carefully
Sugar hides under many names—corn syrup, cane juice, fructose, maltose, and dextrose, to name a few. Check ingredient lists and nutrition labels, especially on packaged foods such as sauces, breads, yogurts, and beverages. Aim to keep added sugars as low as possible.
6. Get Enough Sleep and Manage Stress
Lack of sleep and chronic stress both increase cravings for sugary, high-energy foods. Prioritize 7–9 hours of quality sleep per night and rely on stress-reduction techniques such as walking, meditation, journaling, or yoga in your daily routine.
7. Practice Mindful Eating
Slow down during meals and pay attention to what you’re eating. This helps you tune into hunger and fullness cues and reduces the tendency to eat out of habit or boredom. Ask yourself whether you’re actually hungry—or just in need of comfort or distraction.
Willingway: Committed to Your Life-Long Health
At Willingway’s Georgia and Florida addiction rehabilitation locations, we stress the importance of holistic health management methods so our patients not only experience a better recovery, but also a more fulfilling life. Trust our board-certified team to provide you or a loved one with multiple aftercare recommendations to make the most of your wellness—our admissions staff can explain more.