
I’ve mentioned before that I’ve given up sugar, but I never explained how I did it, or why I did it. For starters I’ll share with you that I am extremely addicted to refined sugar. I was joking with my husband the other day that I could have joined Sugars Anonymous. Then I realized that the organization actually exists.
Refined sugar does not naturally occur in nature and is a highly processed chemical substance.
Refined sugar is just as addictive as any recreational or pharmaceutical drug because it immensely triggers dopamine levels in the brain. ~Source Everyone loves to feel good in life and we all define pleasure in different ways. For many pleasure is found in food, and this same pleasure is often sought out in sugary treats, decadent desserts, or fatty comfort foods often also high in refined sugar.
I was dealing with a lot of stress after graduating college. At this time I remember eating a box of Lorna Doone shortbread cookies daily to make myself feel better. I told myself that these cookies were no different than eating a box of crackers. Denial and addiction has a funny way of expressing itself doesn’t it?
I was definitely using refined sugar to make me feel better when I was stressed or feeling down. I could never just eat an allotted amount of any sugary sweet. I’d graze over small portions of the treat until it was completely gone. I ate chocolate whenever I desired especially when I read in a magazine that dark chocolate was “healthy” which makes me laugh just writing. I used refined sugar as a reward for a long day because I deserved it, I was tired, and I worked hard.
The isolated toxic substances added to processed foods are filled with chemicals designed especially to trigger sensations in the brain to trick it into thinking it is the best food we have ever eaten, and this is explained in detail in Hungry For Change. These toxic chemicals are all foreign to the body, and are pretty much impossible to stop eating once these pleasure sensors have been tapped. Some of these isolated chemicals are components of real food, but still derived through unnatural processing methods and added to processed food in high amounts impossible to obtain at one time in whole foods.
Refined sugar, the greatest addictive offender, is one of these isolated toxic chemical substances that is added to just about every processed food imaginable.
Refined sugar has many different names. The food industry knows that health conscious consumers read food labels, but they are also smart enough to disguise refined sugar for “healthier” name alternatives. For goodness sake “fruit juice sweetened” and “brown rice syrup” does sound a lot better than refined white sugar doesn’t it? These isolated chemical substances, such as refined sugar, do not contain any fiber, protein, vitamins, or minerals which make all of these forms of refined sugar behave the exact same way biochemically inside the body. Our bodies know no difference between any form of processed sugar because their source it is not from its natural form in a whole food such as fruit or vegetables.
Fruits and vegetables contain fiber, protein, vitamins, and minerals which slows down the breakdown of natural glucose in the body.
Have you ever noticed how the media will say “fat is bad” and we stop eating every form of fat, or that “sugar is bad” and we stop eating every form of sugar. Later on we discover that there are truly healthy forms of fat such as avocados, and there are also healthy forms of natural sugar such as bananas which are fiber, protein, vitamin, and mineral rich. Our body actually needs a specific amount of healthy fat and natural fruit and vegetable sugar in their whole foods form. What’s missing in many of these cases is that we take information at face value. We believe everything we read or have been told.
I completely encourage you to do your own research, and you can always start with watching the documentary Hungry For Change which I wrote about here, or The University Of California presentation of Sugar-The Bitter Truth by Dr. Robert H. Lustig. In Sugar-The Bitter Truth, Dr. Lustig explains how sugar metabolizes directly into fat inside the body. You can also read medical journals such as this or this one. In essence you will learn that refined sugar in sugary drinks and processed foods in general are the culprit for most degenerative diseases in society today as well as obesity in all ages around the world. Regardless do as much research as possible from as many sources as possible. Yet please also be aware of who is funding the sources were your information is coming from.
I stopped eating sugar, gluten, and processed foods when I gained more knowledge and had the desire to live healthier.
I had to completely quit sugar because I’m addicted, and the idea of moderation really doesn’t exist if you are addicted. This decision began a month or two before the holiday season in 2012. This wasn’t the easiest time to ease processed sugar out of my life as the temptations of holiday treats are in full force this time of year.
The longer I abstained from processed sugar, the less I craved it, yet I also had to greatly increase the nutrient levels in the rest of my diet with whole foods and nutrient rich organic fruits and vegetables so that my body would be completely satiated.
We crave refined sugar because glucose is the easiest form of fuel for our bodies to run off of and the Standard American Diet is so poor in nutrients. The problem with refined sugar is that it doesn’t create satiation, and it blocks the bodies ability to know that it has had enough. Also when our bodies do not get enough nutrients it will continue to tell us that we are hungry.
Fruit contains fiber, protein, vitamins, and minerals as well as easily digestible simple carbohydrates which is pure energy food.
Now I begin my day with a large fruit smoothie blended with hemp seeds which is a simple carbohydrate high in protein, fiber, vitamins, and minerals. This satisfies what used to be enhanced sugar cravings from not receiving enough nutrients when I ate other complex carbohydrates for breakfast such as cereal, bread, or pancakes. Because my body benefits from eating fruit, I no longer crave or am tempted by refined sugar in candy or desserts even when I am around it no matter how beautiful it looks.
Eating nutrient rich whole foods while eliminating refined sugar and processed foods has been life changing for me.
Because refined sugar is literally in everything, I do my best of avoid it by reading labels. I make 90% of my own food and don’t eat out often so it is much easier to avoid sugar. When I do eat out I am lucky to live in a city which has an abundance of healthy restaurant choices, yet I still have to choose wisely. And yes I avoid eating honey, agave nectar, and coconut sugar as I consider these processed refined sugars as well.
I am now learning to make fruit based desserts for holidays and special occasions such as the raw pumpkin pie recipe I shared on Minimalist Beauty. It was so easy to make and so delicious! Am I always perfect at avoiding sugar? Of course not because sugar literally is in everything. I learn from my mistakes then get back on my refined sugar-free no processed foods lifestyle when I fall off.
Have you struggled with sugar addiction?
(Image from abc.net.au)
Andrea says
I loved reading this post. I cut most sugars out of my diet almost two years ago after being diagnosed with an auto-immune disease. It’s a big trend here in Australia. Some resources I’ve used are Sweet Poison by David Gillespie (it’s also been released as a U.S. edition) and Sarah Wilson’s I Quit Sugar program (www.iquitsugar.com). Sarah uses stevia, a brand called Natvia and rice malt syrup as approved alternatives, so I tend to swap sugar, honey, etc. in a recipe out for one of these.
On a side note, my skin improved drastically once I reduced the sugar in my diet. And despite having an auto-immune disease, I basically never got sick otherwise, no colds, flus, etc.
Dawn Michelle says
Thanks Andrea!
I also appreciate you sharing some more resources for cutting sugar out of your diet. It can be initially challenging yet is not impossible. Good to hear that your skin has improved since you cut out most sugars from your diet too. <3
Rege says
Thank you, thank you, thank you for this post. I’m currently going through the process of giving up processed sugar and it’s so hard. I’ll go a month being really good and then will binge. I really want to give it up for good this time.
Dawn Michelle says
Hi Rege,
You are so welcome! I had another reader ask me on Facebook how I stopped eating sugar so I figured it was a perfect article topic. Take it one day at a time and make sure you are getting enough whole food nutrients daily. I’ve been using Cron-O-Meter which is free and has taught me so much about nutrition. I also wrote about it here. Wishing you the very best on your refined sugar-free journey! <3
Kayla says
Ugh. I can so identify with what you say in this article! I have a sugar addiction as well and need to kick it to the curb. I do really well … until my husband buys/brings home candy, fruit snacks (which are basically candy) and ice cream. Has your husband joined you in your efforts to kick sugar? Or if not, how do you avoid temptation if he brings sweets home? Out of sight, out of mind doesn’t really work for me. If I know sugar is in the apartment, I will sniff it out like a truffle pig. Side note: my husband basically only eats processed stuff — except the food I cook for him — and his skin is perfection. He must have the gut of a god. I just look at a candy bar and three zits pop up. I was on long-term antibiotics for acne (if I only knew how bad they were for me and how they were just masking the symptoms of a terrible diet), so my system is ultra-sensitive to things like processed sugar and dairy. While I hate how ravaged/sensitive my gut is, my skin definitely lets me know when I’ve been eating poorly. My lunch throughout high school was a white bagel with Swiss cheese and slices of beef (processed food jackpot), a Milk Chug (milk with a ton of sugar in it) and a Jell-o cup (more sugar). Not ONE dermatologist asked what I was eating when I made appointment after appointment with them to try to “cure” my horrendous acne. So as much as the pharmaceutical industry will say “diet has nothing to do with skin health,” my experience had proved that that statement is a crock of B.S. so they can keep selling drugs to mask the root of acne. Sorry for the rant, but I wished someone had presented me with the information in your post back before docs put a 14-year-old on long-term antibiotics.
Dawn Michelle says
Hi Kayla,
I’m so happy you shared this with us whether it is a rant or not. More people need to hear what others have experienced to share and learn from.
My husband is not sugar-free. So yes he does enjoy some gorgeously decadent desserts at times and brings home super soft cookies, tortilla chips, etc. I would sometimes cave in the past, yet now that it’s been two years I am honestly not as interested especially since I would feel like crap after eating it.
I eat more fruit than I used to which has replaced my need for sweets daily. I will treat myself on a blue moon and even had a small vegan cupcake on my birthday. It was good but not all that. I have found that the more that sugar is out of your system, it becomes too sweet when you do have it. It is also becomes a bit overrated since there are so many delicious sweet fruits to try especially in the warmer months.
If you haven’t seen Hungry For Change definitely check it out. Knowledge is power. Have a great holiday season!
sandy says
Yes… My name is Sandy and I’m addicted to sugar.
I’ve been using Stevia and turbinado sugar periodically as a replacement for white sugar.
However, after reading this informative post, I need to rethink my strategy. Also I’m inspired to do some research on the pros and cons of Stevia.
Thanks Dawn.
Dawn Michelle says
Hi Sandy,
Yes do more research. I never got into using stevia. Two fruits that sweeten like no other are medjool dates and dried white mulberries. Dried white mulberries are a superfood too. I mentioned them in this article. Have an amazing holiday season!
Alena says
Fellow reader Kayla: Your comment about looking at candy bars seriously cracked me up! You’re not alone, I have the same problem!
Dawn: This article is perfect timing! I am dubious about artificial sugars…what is your take on them, since you’ve researched this subject so much?
Also, I don’t know if you need a pick-me-up in the morning, but do you have any ideas on a caffeine replacement for coffee and creamer? Do you just depend on smoothies in the morning? I have a long commute to work every day and sip on my coffee the whole way to keep me awake. I’d love to find some alternative to avoid the creamer and sugar!
Thanks!
Dawn Michelle says
Hi Alena,
I’m not a fan of artificial anything! Fake food is poison in my opinion. I know that may sound harsh but that is what I believe. I’ve just never heard of anyone truly thriving on artificial foods before. I detoxed from caffeine years ago and I don’t drink coffee or any caffeinated beverages. Today I’m posting what my latest usual smoothie consists of with the nutritional facts included. I’ll link it here as well if I can remember. <3. Update... Here’s the link!
Alena says
You’re the best!
I (should be) getting a blender for Christmas and can’t wait to start smoothie…ing! =)
Dawn Michelle says
Thanks Alena!
I completely understand your excitement over a great blender. I have no clue what I would do without mine. Have a Merry Christmas!
E says
Great Post Dawn Michelle! I also struggle with sugar addiction. Whenever I get a hold of chocolate or any kind of dessert I will literally eat all of it throughout the day, even if it makes me feel sick. I completely avoid buying sugar or adding it into my food. I also find when I fall off the wagon, my waste quickly pays the price and I feel miserable. I wish I could say I kicked the habit for good, but I think I will always struggle with refined sugars.
Dawn Michelle says
Hi E,
Thanks for sharing this. I think most people struggle with refined sugar but don’t even know it. Since you are in tune with how you feel after eating certain foods, it does make it easier to treat yourself with even more care. I had to cut sugar out of my diet which is how I dealt with my sugar addiction. Wishing you the best!
looking for balance says
Im always all over the place when it comes to the sugar divide. maybe its because ive struggled with food deprivation and being overly strict…there is definetly a real correlation between depression and stress and sugar consumption…but still i wonder if it is SO bad for it to be cut for good. a lot of our ancestors for good or bad lived off cane, cane juice or jus eating cane.
I also wonder in particular about molasses, much more particular tasting but still a “sugar” i see it refrenced often and healing concotions and find it valid.
other forms im on the fence about, fruit juice fructose, and coconut sugar, and evaporated organic cane juice
Dawn Michelle says
Hi looking for balance,
The amount of natural sugar in pure sugar cane is not the same as processed and concentrated evaporated cane juice. Eating pure sugar cane from the plant is fine as it still contains the fiber and other nutrients just like fruit does. Pretty much every other form of sugar is processed. In my opinion based on what I have researched, all processed sugar despite all of the different names that they use for them is questionable. If you take a moment and watch the video linked in the article and continue to do more research, you’ll have more information to make whatever decision you feel is best for you. <3
Vee says
Hi Dawn,
I admire the effort you put into living a healthy and natural lifestyle. I really want to eat healthy and adopt more natural life style but i find my self being overwhelmed with a lot of information and i don’t know what steps to take per say or where to begin.
Dawn Michelle says
Hi Vee,
I actually decided to use your question for an article post which you can read here. I hope it helps you. Best wishes!
Kristi says
Great article. The funny thing was reading that you avoid honey and coconut sugar as well and then spotting an “Organic Coconut Sugar” add on your side bar! :o)
Dawn Michelle says
Hi Kristi,
Thanks so much! Google Adsense is funny like that. I hope you are having a beautiful day!
Jackie Galloway says
Thank you for all that you post but especially for posting this. I found your blog recently and you have changed so many things in my thinking which has been a major benefit for my whole family. I did not realize I was addicted to sugar. Im skinny, look like I work out daily even though Im a mom of 4 kids under 6 and haven’t worked out in 7 plus years. I thought I was pretty healthy but I needed sugar to keep going, always have. I love you (I know thats weird to say), seriously. I research a lot but never addressed the things you talk about yet these things could change things for the better for all 6 of us. Im a doctors wife and always shopping online but its never enough. I consume and consume just because I can but it doesn’t make me happy, actually the opposite. I feel like I can breath again since I have started cleaning unloved clothes, things, changing my beauty to something simple and cheap :] I could go on and on but thank you soooo much! I will be the change in my family so we can find peace and not just do the status quo anymore.
Dawn Michelle says
Hi Jackie Galloway,
I truly appreciate you sharing this and for your heart felt message! It’s kind of crazy that sugar isn’t put in the same category as other addictive substances. Some are always more sensitive than others, yet eliminating refined and processed sugar from my diet has still proven to be a good choice for my life. It also sounds like you are simplifying a lot of different areas of your life. Living with only what you love is a beautiful thing. Wishing you and your family so much love, peace, and joy!
Jo says
Have I struggled with sugar addiction??? It is 11.12pm and I’m eating my son’s jelly beans….ummm yeah.
I have been struggling with hyper-pigmentation of various types and was looking around for natural treatments. I love the turmeric mask, but I wanted to know how much turmeric you add to your moisturiser everyday? I digress!!
I have such a sugar addiction that, I am sure it is making my life, not just my face, worse. I fear I can only go cold turkey like yourself. I am changing my online search to SA. My name is Jo and I’m addicted…..
Dawn Michelle says
Hi Jo,
The addiction to sugar is REAL! I feel you. I had no idea that sugar was only one molecule different than alcohol either until more recently. No wonder! Also I just started adding turmeric into my moisturizing oil again this past week. I use such a tiny amount that I can hardly say exactly how much. A few grains/smallest sprinkle if that makes any sense. Have a great weekend!