TUESDAY, Jan. 15, 2013 — Can't curb your sugar cravings? New research might give you the push you need to stifle that sweet tooth.
Reducing sugar intake to less than 10 percent of your total calories can have a small but significant effect on your body weight -- enough that this guideline could help stop the international obesity epidemic, conclude the authors of a meta-analysis of 71 studies published in the British Medical Journal.
Too much sugar has been linked to obesity, clinical depression, and chronic disease, such as heart disease and type 2 diabetes. Previously, the World Health Organization suggested reducing "free sugar" intake to less than 10 percent of total calories, but researchers wanted to confirm that guideline — and ascertain how the benchmark affects total-body health.
Free sugars are sugars added to foods, and include the naturally occurring sugar in honey, syrups, and fruit juices, but not sugar contained in whole fruit.
In studies that required participants to cut sugar intake, participants lost about two pounds, regardless if weight loss was the purpose of the study. The amount of weight loss is small because of the many other causes of obesity, researchers say. But this reduction in sugar intake is enough to reduce your risk of chronic diseases and weight gain associated with a sugary diet.
In an accompanying editorial, U.S. researchers said that reducing intake of sugar-sweetened drinks should be a high public-health priority. They also spoke out in favor of taxes on sugared drinks, limited serving sizes, and junk food advertising restrictions for children.
Cutting Your Sugar Intake
Rachel Neifeld, RD, of the NewYork-Presbyterian Weill Cornell Medical Center in New York City, says eating a balanced diet and replacing regular sweet treats with a healthier substitute, such as a piece of whole fruit, can satisfy your sweet tooth.
Besides filling up on fruit, you can also eat plenty of protein and fiber, drink water, and sleep more to help reduce your sugar cravings. Studies show that we overeat sugar when we're tired, as our bodies are looking for a quick energy boost.
Here, Neifeld offers more healthy tips to try when a sugar craving hits:
- Stay busy. Try to hold off on satisfying your sweet tooth for 10 minutes by doing something else, such as talking a walk or calling a friend to catch up. If you can find a way to distract yourself, you can reduce your chances of wanting the sugar.
- Take a walk. Lace up your walking shoes to clear your head of any sugar cravings. Want proof? One study published online in the journal Appetite found that people who were offered chocolate after taking a brisk 15-minute walk ate half the amount of chocolate as those who did not walk.
- Brush your teeth. You will be less likely to want a treat with a minty taste in your mouth, Neifeld says.
- Plan your meals.When you're "starving" is when you're most likely to go on a sugar binge because of low blood sugar. Stop this cycle by scheduling regular healthy meals and snacks for yourself throughout the day.
- Keep sugar out of the house. Would a recovering alcoholic keep a bottle of gin in the cabinet? Of course not. So why would a recovering sugar addict keep ice cream in the freezer? If the other members of your household are not so keen on going sugar-free, buy or make healthier treats you can all agree on, such as those sweetened with all-natural stevia or the sugar alcohol malitol.
TELL US: How have you cut down on your sugar cravings? Share your experiences in the comments. (Note: Mobile users won't be able to comment.)
Last Updated: 1/15/2013