I need help overcoming what I believe is a pretty intense sugar addiction. During my recent pregnancy I had quite a scare when I was diagnosed with gestational diabetes, despite exercising every day and a normal body mass index and weight gain for pregnancy. My mother and her family all have a strong history of Type II diabetes so I am predisposed. In an attempt to avoid/delay the onset of diabetes for myself, especially after the diagnosis of gestational diabetes, I have been trying to give up sugar. I can go a few days eating “clean” (e.g. avoid refined sugars in favor of complex carbs). Then I allow myself a “treat” once a week. As soon as I have a “treat” I wind up going on a sugar binge. This cycle then repeats itself where I try to eat clean again and go on a sugar binge after a few days. I feel like I’m stuck in a downward spiral. Can someone provide any recommendation for what I can do to overcome this? I know my obsession/love of sugar is very unhealthy but I don’t know what I can do to break this vicious cycle. I’ll appreciate ANY advice.

It is not just sugar that causes the problem, its all carbohydrates. A backed potatoe or a piece of bread has the same metabolic effect as a big lump of sugar. Getting free of that carbo addiction is a bit like giving up smoking. You have to cut right back on the carbs and stay that way. After a few months, the desire for them wanes and and you end up not even liking the taste.

The carb addiction is caused in two ways. Eating carbo stimulates your appetite. And it sends a shot of seratonin to your brain. The combined effect is compulsive eating of carbohydrate, which plays havoc with blood glucose levels. The quickest way to get over that carb craving is to go on a low-carb diet, and by that I mean reducing carbohydrate consumption to less than 50 grams a day.

Thanks for your response. So to follow up, should I stay away from brown/ complex carbs also? I thought I was supposed to have a bit of complex carb with each meal. Should I avoid doing that? Should I avoid fruit? Also, what do I do to replace that “feel good” feeling that the shot of serotonin gives me when I have sugar. I do feel great and very productive after I’ve had something sugary, but then usually a few hours later or the next day I feel miserable – groggy and depressed. Is there a way to maintain the “feel good” feelings while staying away from sugar so that I can maintain my daily productivity and not get depressed and muddled?

Yes, cold turkey for the worst carbs is really the best, fastest, achievable way. Trying to cut bad carbs down is just torture in my opinion.

"low carb" may be a viable option (it is quite extreme, research it fully and discuss with your doctor if you go that way). But it may be too difficult coming from a mountain of carbs (and I have never felt up to it myself, yet). So you might want a more achievable target - to get rid of the excessive, bad carbs that stimulate the response in you.

First you need to stop the worst of them, and expect all those negatives - the irritability, grogginess, depression etc, in full force for some time, say 1 to 3 days. This as mark1e said is like initially quitting smoking - you will feel terrible, have huge urges, your brain will try to trick you carbs are necessary to feel good. Through this be sure not to pig out on substitute carbs - maybe rice, brown bread etc. This is just as bad. One tip though, if really tempted to give in to say chocolate addiction, a last resort can be a little fruit salad instead and it will help curb the cravings.

After a few days your energy levels should start to even out again. You ask "what can give me a seratonin fix?" well, once you have gotten rid of most of the carbs, you will reach a new level of feeling healthy and you won't feel as much need for the natural high. More on that at the end.

From that point you need to monitor everything you eat for the "high" response. Research low GI carbs. Experiment. Eg for me all but the very lowest GI bread (Burgen soy and linseed is fine, while all wholemeal breads are highly addictive). Skip potatoes for the moment and monitor them if eating them again. Sticky jasmine rice can be bad. Many processed foods are bad. And so on. The point is to be aware what certain carbs do to you and write your own list of carbs to avoid. If you have removed the worst, you will be able to detect the response after a meal, and add that food to your "no" list. But if you really miss certain foods, remember that there are better substitutes or versions, again, the GI index is your friend.

And never fall for "I NEED some quick carbs, I have flailing energy". If you do go that path, use a small amount of more healthy carbs (like a piece of fruit) instead of justifying chocolate or chips. It will do the trick with less addictive side effects.

The natural high: the answer to your question is, daily light to moderate excercise. It is a huge tool for you to "get the high" without the negative, as well as inprove your health and insulin response which in turn will lead to better blucose control. Better blood glucose will decrease carb cravings regardless of if you are eating much carbs or not.

Uma,

I believe some of the below veteran’s advice. Carbs can beget carbs. A high carb diet is not recommended, but based on what you have written here, I don’t see why you can’t support 100-150 carbs a day though. And yes, should your blood sugar numbers creep up, you can lower that amount.

You did not mention your current blood numbers so I would suggest blood work be taken and specifically request an A1C test from your doctor. Then ask a lot of questions.

As for you kicking the sugar habit, here I disagree with below. It does NOT take months. For most who cut it out cold turkey, it takes less than 2 weeks, even quicker for some. But you have to be strict about it – if you cheat, you set yourself back and for many right to the beginning of your addiction. And here it is very similar to alcohol or tobacco.

So, to the crux of your question it is important to really understand two aspects of blood sugar problems and an eating lifestyle which most don’t address.

Addictions and triggers.

Addictions are those that most easily provide you direct information.
Alcoholics like to drink.
Nicotine addicts like to smoke.
Gamblers like to gamble.
Physically abusive people tend to hit and throw.
Sugar addicts love sweets.

Triggers are harder to detect and understand. Which is why I always suggest that you document what you eat strictly and understand your moods, desires, blood sugar levels, blood pressure, and a whole variety of other aspects of your life. With a little bit of info, clarity arises.

Trigger examples for me:
Sugars make me want sweets
Low protein, high carbs in the morning make me want high carbs, high sugars in the afternoon.
Carbonated anything makes me want high carbs / high sugars later.
Artificial sweeteners makes me want high carbs / high sugars later.
And lastly, I am not good with caffeine. It makes me desire sugar later.

Understanding your triggers is key.

One last thing: Kicking sugars is really not that difficult. I am a sugar addict as well. Once you actually make the decision, eat good – the sugar desires TOTALLY drops off. I can tell you that with all honesty. Now, if I have a choice of a doughnut or a portion of steak, steak all the way baby! :)

And Uma, if I can do it, I assure you that you can too!

~ Mark

Wow! You guys provided some awesome info here – thanks SOOO much!! The advice on being aware of triggers is great.

So I’m a little confused though – can you help me understand whether I should cut out COMPLEX carbs also? I have been eating things like brown rice, whole wheat bread, etc. Should I avoid those also? Should I just “experiment” to see if they are triggers (I don’t think they are)? I read that it’s a good idea to eat a potato or some complex carb before bedtime for people who are sugar addicts. Has anyone tried this?

It’s very encouraging to hear that I can kick this, although I do find it to be extremely hard b/c I love sugar so much and I always look forward to at least having a treat. But I think the “treats” are causing my binges. I believe my mom is a sugar addict also. Despite her diabetes, she is always sneaking sugary sweets. I really want to avoid becoming diabetic like her for as long as I can.

Also, BTW, when I had gestational diabetes, my highest number was 175 I think. My fasting numbers were pretty good. I’ve been checking fasting numbers recently andmy highest was 107. I do plan on seeing an endocrinologist, just have to get around to making an appt.

.... So I’m a little confused though – can you help me understand whether I should cut out COMPLEX carbs also? I have been eating things like brown rice, whole wheat bread, etc. Should I avoid those also? ....
Any carb carbohydrate you eat, whether it be simple or complex, helps sustain that carb addiction. So, to get over those cravings, you really need tp minimise your exposure to all carbs. Replace calories from carbohydrate with calories from fat. Your body will get used to this new source of energy and the carb cravings will subside. But if you don't do it properly, you will continue to hanker after carbo hydrate, and will feel guilty every time you eat it .... :(.

Uma,

I really wish I knew what your A1C is. Tell us when you get the results.

To directly answer your question, cutting out “complex carbs” entirely is not considered healthy. Just keep some moderation. And remember if you go low or mid level carbs (around 100) – you need to watch your calories as well. I have a variety of suggestions to help you kick the sugars. And again, once you do, within days you won’t even crave them – promise!

Suggestions for getting rid of all sugars from your diet
I highly recommend quitting cold turkey, it’s by far easier.

Document what you eat, all of it.
Keep a log of your emotions and be honest
Make certain you are getting enough sleep
Increase your vegetable levels
But totally eliminate fruits for the first week
(you can add fruit back in a couple weeks down the road, minimally)
Watch your sodium level during the beginning.

No matter what your carb daily level is, do NOT carb load in the morning or your first meal after sleeping. Mild carbs, and lots of protein is believed to lower afternoon cravings for many (sweets and all food actually)

Eat 5-7 times a day, every day. Yes, you will keep your portions low. And initially your body may fight this. But very soon it will adjust and you’ll feel better very soon!

I don’t know your age or weight, but drink NO less than 60 ounces of plain water a day.
Avoid pop (even diet) for a while. You might wish to rid yourself of caffeine too.

Don’t fall to emotional triggers
Don’t get too frustrated, that never helps
Try not to argue too much
Hard day at work, stress
Bad traffic
This is endless here; just don’t be driven to eat by emotions

Next, situational eating is very hard for many.
Pack your own lunch
Say no thank you for the doughnut or cheesecake offer at work
If your friend likes to eat chocolate chip cookies, find another time to talk to her
Husband wants the pop tart; ask him to eat it in another room.
Carry healthy snacks with you everywhere, including the car
Watch your sodium level during the beginning at least.

You can do this!

Good luck to you and keep us posted.
See now, we want you well, and then you can help others!
:)
~ Mark

Part of it also depends on you. I can get stuck on the sweets, but carbs heavy in fibre and good stuff don't spike my glucose and don't typically have me craving more. A bowl of oatmeal with a bit of frozen berries on top works great for me in the morning (along with some protein) and I don't feel the need to snack or the cravings afterwards. See what works for you.

Cora

The other answers seem all valuable, but here's my direct answers to your questions above.

Complex carbs can be just as much of a problem as the simple ones for addiction. Yes, they need to be dealt with. The trigger carbs may differ from person to person. For example I have to be very careful with wholemeal bread, it is highly addictive to me. I know this because I crave it after eating it and it gives me all those addictive side effects. Just finding out your trigger foods by observing, is all you need to know.

In general, high fibre, less processed carbs will be less likely to be trigger foods. But this is not a rule! You need to be thorough in cutting back on, and monitoring all carbs.

Again, the Glycemic Index is very much your friend. It tells you what carbs do not spike you blood sugar. These are often not logical or "intuitive", it's a complex molecular mix that can define how quickly a carb breaks down. In other words, you will learn something userful and unique from checking out GI ratings. It can vary from crop to crop or brand to brand. Use the Glycemic Index for help with finding good carbs and learning about bad ones.

It's just my opinion, but eating potato or a "complex carb" before bed for the reason you are a sugar addict just sounds like a rationalisation to stay addicted! If for some good reason you need energy through the night (low blood sugar for example) then choose a low GI, healthy, non trigger carb (porridge, or basmati rice, may be examples) and eat a moderate amount.

Breads and grains are part of a healthy balanced diets as fruits are. Eliminating these things from your diet can't be a good idea. I agree with the posters who said to look for low GI carbs, but you still need carbs (healthy one's) in your diet. Breads with whole grains, cereals with low sugar, high fibre and fresh fruit should be included in your daily meal plan.

If you crave sugar - try an apple, diet pop, tea with an artificial sweetner (these are the things that really worked for me). Or instead of having something to eat, go for a walk and you'll forget all about having that chocolate bar.

I too was a carb-a-holic, but I decided I liked living a whole lot more than eating chips and cookies.

Any addiction can be overcome if are mentally prepared to do it. I'm not going to tell you that is easy, but it something you have to do!

Breads and grains are part of a healthy balanced diets as fruits are. Eliminating these things from your diet can't be a good idea. I agree with the posters who said to look for low GI carbs, but you still need carbs (healthy one's) in your diet. Breads with whole grains, cereals with low sugar, high fibre and fresh fruit should be included in your daily meal plan. .....
It depends how serious you are about reducing carbohydrate consumption. Health benefits from these foods come from the vitamins, minerals, fibre and phyto-chemicals in them. The carbohydrate has zero nutritional value and, with a diabetic, it is aggravates blood sugar control. You can get all these same nutrients from salads, low-carb fruit, and non-starchy vegetables. There is no good reason too consume fruits and vegetables that have been bred to maximise their fructose and/or starch content. Eating these foods makes getting over carb-addiction a lot more difficult. The nutrients we need are available from far more diabetes-friendly sources. ;)

My endo calls me a "bread head". I would rather eat another roll than walk away from the table knowing I'm full. I think it's a ridiculous side effect of being told for the past 24 years that I shouldn't eat white food. I love bread, potatoes, pasta, etc.

What I try to do to fight my inner beast is this. I eat my protein first....hoping it will fill me up. I also have adopted a Low Glycemic diet. Meaning, sweet potatoes not white, brown rice, wheat bread, blah, blah, blah. Also, I cook with Splenda ALL the time. It really is amazing how close it comes to the taste of sugar.

I've never been a fan of the trendy low carb diet. I'm old school when it comes to eating. Balance is everything. High protein, low fat, moderate carbs. Our body needs all three of these categories to function. If we deprive our body of carbs, for example, when they're introduced again, we'll over do it.

Thanks so much for all of your responses. I've been abstaining from refined carbs for about 4 days now and feel so much better mentally and physically. We went grocery shopping last night and passing all the chocolately Valentines candy was incredibly hard. I almost caved and bought a box of chocolates thinking "just this one time and then I'll stop", but of course that's what I always tell myself and the cycle starts all over again.

My mother and husband are trying to undermine my efforts, thinking what I'm doing is silly and unhealthy. My husband especially insists that there "is no such thing as sugar addiction". I'm not really sure of what to say to that.

I appreciate the suggestions to use Splenda but I have used it in the past and it makes me pretty sick. I always get an upset stomach afterward. So I can't use it.

BTW for those who've asked I'm 31, 5'2 and 119 pounds.

Well done.

Sugar addiction is blindingly obvious to anyone who has had a chocolate bar one day and felt intense cravings for chocolate the next day. IE, probably most people who have brought a chocolate bar in their life. I suspect your husband is probably justifying his own sugar addiction and he is being very unfair. Stick to your guns and don't let these people undermine you. If push comes to shove hold it to them that if they love you they should be reasonable and supportive of you in your very sensible actions to get healthier.

Thanks! Actually, I don't think my husband is a sugar addict. The difference between him and I is that he can have one bowl of ice cream or one chocolate chip cookie after dinner and stop there. If I have a bowl of ice cream I wind up finishing the pint. Or if I have one cookie I need to have 10 more after that. I feel like I'm out of control. I'm definitely sticking to my guns but the tough part is that my family thinks what I'm doing is unhealthy. They say "your body needs carbs/sugar". So it's tough but I feel a lot better so I'm going to do my best to stick to it. I just have a hard time describing sugar addiction to others who think I'm nuts.

You suggest you may be as risk of type II or pre-diabetic. This means your blood sugars may be a little elevated. The may also rollercoaster a little. Well, both high and low blood sugars can cause pretty strong sugar cravings. (even just the pre-diabetic levels). I know this intimately as a type I diabetic for many years. This may be something worth pointing out to your husband, that you have a susceptibility to cravings based on your blood sugar trends.

Someone who has rock steady blood sugars and no cravings will simply not understand if they just compare it to their own experience. Unfortunately because we all eat, people think they are experts and can judge accordingly.

Another example of this kind of thinking is tiredness. I've had chronic fatigue for some time in my life. Try describing how tiredness affects you in a debilitating way, if you have chronic fatigue, to some people. They can be intelligent and otherwise savvy, but some will simply think and say "I get tired too, I UNDERSTAND tiredness. I just deal with it". If you say "hang on, this is a different level of tiredness" they will see your statements as untrue, or even as "excuses", because after all they "know" and "fight" tiredness and feel they simply deal with it better. If you ever had chronic fatigue you know this is total bollocks.

Anyway I hope your family pipes down if they see you are making progress on a "low refined carb" diet. If not, try and explain that your body is not the same as theirs, they should stop judging from their experience. Then perhaps point them the way of a really good dietary resourse, most of which will promote low starch low refined carbs such as wholegrains and vegetables and the importance of very little refined carbs, as the cornerstone of a healthy diet.

You hit the nail right on the head! Growing up, I ALWAYS felt tired and I always noticed it after I ate, esp. after breakfast. Just as you noted, my dad used to sternly tell me that I needed to snap out of it and develop more stamina. My mom would tell him to lay off. I thought I had a thyroid problem and had it checked but it was normal. But I was always tired and thought I had some sort of problem. In college and grad school I was a huge caffeine addict (mind you I always put tons of sugar and cream in my coffee) - something to help combat the fatigue though I'd crash dreadfully hours later. It wasn’t until recently that I learned about the impact of sugar highs and lows on energy levels, and that sugar addiction is actually a legitimate thing. I kicked caffeine in favor of tea. But kicking sugar has always been so hard. I figured now is the best time to try since I’m on maternity leave from work and can suffer withdrawal in the comfort of my home! The past week was tough but I feel so much better mentally and physically. As much as I miss sugar, having it can’t compare to the improved quality of life.

It’s so nice to know someone can relate to this.