In the last installment of New Year resolutions to be healthy, I wanted to briefly address the concept of “sugar detox “.
Refined sugars are, for most people, almost as addictive as a drug. And while the idea of having a small, controlled amount of it sounds good in theory, many folks know full well that when you start, you really cannot stop. If it all or none.
Refined sugar consumption seems to escalate during the year end holiday splurging of endless treats and cookies, so many will start the new year feeling bloated, heavy, and on a blood sugar rollercoaster. And as such, wanting to get off the sugar wagon totally and cold turkey.
The unpleasant truth about “sugar detox “ (I prefer the term “ refined sugar fasting “), is that getting off the sugar train can be really hard and truly lead to initial sugar withdrawal symptoms.
A few years back I read Stephen Guyenet’s fantastic book “ The Hungry Brain”. As a prime researcher on brain based obesity pattern, he describes an interesting and unique feature of the brain’s response to fast acting refined sugar the sweet taste in general: unlike with other tastes, the brain has a very poor, practically non-existent negative feedback loop to the sweet taste the keeps you eating it ravenously long after your other brains feedback loops (such as those regulating energy balance and satiety), would have signaled you to stop. As such, the majority of humans are truly at a disadvantage when it comes to controlling sugar eating behaviors.
There is not miracle cure for the bad sweet tooth. Breaking the sugar addiction cycle requires some acceptance of that fact, and the reality that there will be unpleasant initial withdrawals and cravings, not much different than cutting out cigarettes, alcohol, drugs etc..
However, there are a few smart things you should do to make this a feasible endevour.
Don’t keep it at home. If you have it at home, you brain knows where it is and will send you hunting for it sooner or later. Splurge on it outside of the home , but let it stay there
The first 7 days will be the worst.
You need to be sure you are adequately nourished with protein, good fats, and fiber. People who cut out too much fat will find it more difficult to limit sugar cravings
There are a few supplements that can help mitigate the sugar cravings (they do NOT replace having a solid plan in place). These would include inositol, berberine, and gymnema. The latter can be used as lozenges you suck on , which arguably have a mild unpleasant herbal sweet taste and desensitize your taste bud for several hours to the pleasant sensation of sweets.
