Did you know that there is a detox diet to cut out sugar cravings? It also promises to help you lose weight as a result of a lower sugar intake. As with most fad diets the results may seem too quick and easy. It's better to understand the truth about sugar cravings and practical ways of taming a ‘sweet tooth'.

What is a sugar craving?

People tend to use sugar or sugary foods in ways that are unhealthy. The craving may be so strong that they eat too much of sugar at a single time. Sugar fuels brain cells and the brain may associate sugary snacks as a reward. When you reinforce that reward, it makes the sugar habit a tough one to break.

Highs and Lows

Sugar is a simple carbohydrate that is quickly turned into glucose in the blood stream; this causes a spike in blood sugar levels. Sugary products do not contain any fiber to slow the absorption into the bloodstream. Once the body breaks down sugar into glucose, it releases it into the cells to be used for energy. This requires the pancreas to make insulin and the blood sugar levels suddenly drop. The rapid drop leaves you feeling shaky and fatigued, so you reach out for more sugary treats to boost your intake and the cycle continues.

Starch = Sugar

Some people boast that they do not have a ‘sweet tooth'. But they are found snacking on deep fried maida based snacks, chips and other refined starchy foods. Starches are complex carbohydrates that the body breaks down into simple sugars. These again are quickly absorbed into the blood stream if eaten without fiber or protein. Starches cause the same blood sugar surges and crashes like refined sugar. You may not binge on sweets but you need to steer clear of maida based products, white rice and white breads.

Taste Buds

High amounts of sugar dull the sense of taste. Artificial sweeteners also have the same effect. If you are used to high amounts of sugar in your diet, you may find foods with natural sugars insipid (e.g.- fruits) You don't need sugar as much as you think you do. If you want to reduce sugar intake, train your taste buds to enjoy things that aren't as sweet. Cut down on sweet foods gradually and replace with healthier options. Replace sugary cereals with plain cereal and add fresh fruit like apples or bananas or dry fruits like dates or raisins for natural sweetness. Gradually you will get accustomed and start to enjoy foods that are naturally sweet.

Small and simple

Small, simple changes are easier to sustain. Drink more water so that you do not feel dehydrated. Dehydration can cause the mind to confuse thirst for hunger and make you reach for something calorie dense when all you need is good ol' water. Load up on fresh fruits and raw vegetables!

Protein power

Eating protein causes a gradual release of sugar into the blood stream and is an easy way to curb sugar cravings. Since it takes longer time to digest proteins, you feel fuller for longer. Choose healthy protein like legumes, pulses, dals, soy, lean chicken and fish cooked in a healthy way. Low fat dairy is another healthy option to go for.

Fill Up on Fiber

Still itching for your sugar fix? Fill up on fiber! Fiber is filling and keeps you feeling full without consuming unnecessary calories. Choose fruits and vegetables, whole grain cereals and green leafy vegetables and make them a regular part of your diet.

Get Moving

Exercise gets your mind off unhealthy eating, once you start exercising you may not want to add on extra calories. You now know how hard you need to work to burn them off. Exercise can help squash those sugar cravings and change the way you eat in general. You start to feel better and want healthier foods. Exercise does not have to be limited to a gym. You can exercise anywhere, be creative and find ways of including exercise in your routine. Climb stairs or walk at office, play a sport or practise yoga at home.

Don't replace sugar with artificial sweetener

So, you have stopped those spoonful's of sugar in your tea. What do you take now? Some people proudly state that they are off sugar and use an artificial sweetener instead.

Artificial sweeteners are well..... Artificial! They may leave you craving for more sugar making it harder to control your weight.

‘Healthy' sugars

Or have you replaced white sugar with ‘healthy' honey, jaggery or brown sugar? Remember that sugar is sugar whether it comes from those hard working bees or sugar cane; it can cause your blood sugar to rise. Honey, jaggery and unrefined sugars are slightly higher in nutrients, but their calories still count.

Those sneaky names

Have you looked out for sugar on a product label only to be greeted with a list of strange names? Some products proudly claim that there is no added sugar. You don't always see the word "sugar" on a food label. It sometimes goes by another name, like these:
• Agave nectar
• Brown rice syrup
• High-fructose corn syrup (HFCS)
• Dextrose
• Evaporated cane juice
• Glucose
• Lactose
• Malt syrup
• Molasses
• Sucrose

Watch out for items that list any of these in the first few ingredients, or have more than 4 total grams of sugar in any form

Hidden Sugar

Food manufacturers manage to hide sugar in foods in which we least expect, like ketchup, and sauces. Go through the food label to have an idea how much of sugar is actually in a food. Make wise and informed decisions.