Obsessed with sweet treats? Health experts share tips to beat sugar cravings

For Amogh Golatkar, the allure of sweets was insurmountable. Even today, he finds his mouth watering at the sight of meticulously arranged Indian confections in sweet shops. "Sugar used to be my steadfast companion through thick and thin," recalls Golatkar, a 24-year-old photographer and videographer from Mumbai. Over the past two years, he's managed to wrest control over his sugar cravings, a journey he describes as transformative. "I was hooked on sugar, guzzling down cola like there was no tomorrow. The euphoria it induced was beyond compare," he reminisces. Golatkar's journey towards curbing these sugar cravings has been challenging but rewarding. "I reached a point where my body rebelled against the sugar rush, causing me to blackout. That was my wake-up call."

Indulging in sugary treats is a shared indulgence, but it's one that rings alarm bells for health implications. From diabetes to obesity, the perils of sugar consumption are well-documented. Mid-day Online sat down with health experts to unravel the necessity of reducing sugar intake and tactics to overcome the grip of sugar cravings.

"Cravings for sugar entail a powerful urge to consume high-sugar foods or beverages," explains Dr. Rajiv Kovil, diabetologist and chairperson of Zandra Healthcare, as well as co-founder of the Rang De Neela Initiative.

Priyanka Lulla, clinical dietician at Sir H.N. Reliance Foundation Hospital, Mumbai, adds, "Sugar cravings can be a sign of underlying deficiencies and fluctuating blood sugar levels. These cravings may indicate a faulty lifestyle that can damage one's good health. It is important to evaluate one's diet to identify if there are any nutritional deficiencies that cause such cravings".

Common causes of sugar cravings
Besides his love for sweets, Golatkar also sought comfort in sugar. He says, "It was the only way I could cope with stress or any other issues in life. Arguments with my loved ones often led me to sip on glasses of either falooda, lassi or milkshakes loaded with ice creams. That was the only thing that helped me feel better". True to this, sugar cravings can stem from various factors that must be considered.

Kovil shares some major factors that cause one to crave sugar
1. Psychological factors
Stress and emotional triggers can lead individuals to seek comfort in sugary foods as a form of emotional coping.
2. Behavioural factors
Regular consumption of sugary foods can create a habit, making the body expect and crave sugar at certain times of the day or after meals.
3. Biological factors
The brain's reward system responds to sugar consumption by releasing dopamine, a neurotransmitter associated with pleasure. Over time, this can lead to a desire for more sugar to maintain the pleasurable feeling.
4. Physiological factors
If a person is living with diabetes and is on anti-diabetic medications or insulin, they may experience sugar cravings when there is a drastic drop in blood sugar levels in the body; this phenomenon is called hypoglycemia. In non-diabetics, if there are rapid spikes and subsequent crashes in blood sugar levels in the body, it can trigger cravings for quick sources of energy, such as sugary foods; we call this phenomenon reactive hypoglycemia.
5. Lifestyle and nutritional factors
Disrupted sleep patterns can skew hormone regulation, fueling desires for sugary foods. Unhealthy diets and junk food can incite cravings due to their disruptive impact on blood sugar. Dehydration often drives individuals to opt for sugary beverages. Additionally, caloric restriction, as seen in some diets, can increase ghrelin levels, a hormone responsible for hunger signals.

Kovil explains why post-meal sugar cravings are commonplace: "It is because after a meal, especially when eaten very quickly, blood sugar levels can rise rapidly due to the digestion of carbohydrates. As blood sugar levels peak, the subsequent drop can trigger cravings for sugary foods to counteract the drop and regain energy." However, the reasons for a post-meal sugar craving can vary from person to person.

Additionally, Lulla says, "Consuming a low-calorie, low-fat, high-calorie or high-carbohydrate meal can also lead to an increased urge to have something sweet post-meal."

Health risks of consuming sugar
Lulla sheds light on sugar's impact on mood: "Sugar releases opioids and dopamine, creating euphoria. Yet, chronic high consumption disrupts dopamine equilibrium, potentially leading to addiction." In terms of physical health risks, Lulla underscores the association between excessive sugar intake and elevated blood sugar levels, fostering insulin resistance and type-2 diabetes.

Other health risks include:
1. Weight gain
2. Acne
3. Increase the chances of heart diseases
4. Fatty liver
5. Increase in cellular ageing
6. Imbalance in the gut microbiome promoting the growth of harmful bacteria
7. Dental problems

Tips to combat sugar cravings
Golatkar's triumph over sugar cravings after two years is a testament to perseverance. He has been successful in combatting his sugar cravings to a great extent. "It has been two years since I last consumed sugar. Initially, it was challenging to go from eating sweets every day to not consuming sugar at all. To combat my cravings, I took the help of natural sugars. I began consuming fruits, coconut water, carrots and jaggery if at all I felt like eating something sweet. Whenever I felt sad or stressed, I spoke to my friends and engaged myself in activities that calmed my mind. Now, clicking pictures is my new way of coping with stress."
This 24-year-old admits that life has been better since the day he gave up sugar. He says he feels lighter and clean internally more than ever.

Combatting sugar carvings can take a while but with consistency, you will easily be able to overcome sugar cravings. Lulla shares below some helpful tips to manage your sugar cravings
1. Include natural forms of sugar from foods like dates, figs, raisins and fresh fruits
2. Consume nutritionally balanced meals
3. Include nuts and dried fruits for minor meals to avoid any sudden cravings
4. Try to refrain from the influence of food exposure from social media
5. Stay hydrated. Sometimes thirst can be confused with hunger/craving
6. Some studies suggest that consumption of cinnamon can help control sugar cravings due to the presence of essential oil
7. Include high-fibre foods
8. Limit the use of added sugars and consumption of processed snacks, sugary desserts and sugary beverages

Consult a doctor
Kovil emphasises, "If sugar cravings impede daily life, trigger unhealthy eating patterns, or accompany other concerning symptoms, consult a doctor." Individuals with conditions like diabetes or metabolic syndrome should seek professional advice for managing cravings effectively.

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