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Fighting Sugar Addiction After 50 Years

It's amazing how something so pleasurable can be so addictive and, consequently, harmful. But the Western world is running a multibillion-dollar business with sugar. Once you start becoming aware of where sugar is added, you'll realize it's in everything. It helped energize our ancestors, says Richard Johnson, author of "The Sugar Fix," but that's no longer an issue for modern-day Westerners. Instead, the amount of sugar consumed has been shown to lead to belly fat, high blood pressure, high insulin resistance, and high levels of energy stored in fat cells in your blood (triglycerides).

  1. Start by Documenting

    • But a lifetime of this indulgence isn't erased just by knowing the dangers and going cold turkey. You have to start slow. "Whole Living" magazine suggests keeping a sugar diary for three weeks. Don't change your eating habits; just start reading food labels and jotting down the grams of sugar found in your eats. You may begin to notice correlations between what you eat and your energy levels. Include everything, from your morning cereal to your late-night sugary dessert. Then add it up at the end of the day.

    Eat Breakfast

    • If you don't already, start getting into those healthy whole grains and proteins in the morning. Kathleen DesMaisons, Ph.D., author of "Potatoes Not Prozac," says that 90 percent of sugar addicts skip breakfast. Then, mid-morning, when their blood sugar has dropped, they tend to go for a huge sugar fix (donuts and frappuccinos, anyone?). Instead of skipping breakfast, grab some lowfat yogurt and granola on your way out the door, or oatmeal made with lowfat milk and topped with a tablespoon of natural peanut butter.

    Snack It Up

    • An important aspect of breaking the sugar habit is eating frequent meals. If you go long periods without eating a small, balanced combination of carbohydrates (preferably low-glucose carbs, such as whole grains), protein and healthy fats, your blood sugar drops, causing a sugar craving. Proteins and fats will help stabilize your blood sugar, says Dr. Jana Klauer, author of "How the Rich Get Thin." But aim for foods that are as unprocessed as possible--think fruits, veggies, rice, eggs and nuts. And give yourself time. If you need a small bite of dark chocolate after dinner, go for it, but follow it up with water or hot tea, and a slice of toast if you're still hungry.

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