Beat Sugar Addiction | 5 Easy Steps That Don't Feel Like You’re Dieting

Cow’s milk is meant to feed and fatten little cows. It’s not really meant for human consumption. This is because it contains lactose, which is a form of sugar. In fact, did you know 1 cup of milk contains 7 grams of sugar? Yeah, that’s a lot!! But just because you opt for non-dairy almond, cashew or oat milk doesn’t mean you’re escaping sugar completely. Some brands of almond or oat milk contain upwards of 10 grams of added sugar per cup, which can really add up if you’re drinking it every day. Read the label, and look for non-dairy milks with “no added sugar” or “unsweetened” on the label.

You may have heard that wine (especially red wine) is healthy because it contains powerful antioxidants, like resveratrol, which fend off disease. Unfortunately, wine also contains high amounts of sugar that will likely undo any of the benefits of the antioxidants. If you’re going to have a drink, I recommend consuming alcohol in moderation and choosing the lowest-sugar options, like tequila or vodka, mixed with sparkling water, ice, and lemon or lime. You can also have a wine spritzer instead, by combining ¾ cup wine with ¼ cup club soda and ice.

This category of hidden sugars is especially dangerous, because they’re often masquerading as “healthy.” The truth is a single granola bar often contains more than 12 grams of sugar, and unless you’re really using them to replace a meal on-the-go, they just add to your daily intake of calories and sugar. My advice? Stick to real meals, or look for a snack bar with less than 5 grams of sugar. In its place, you can also eat a handful of nuts. Or better yet, make your own granola at home so you can control how much sugar is added.

Dark chocolate can be a healthy food when eaten in moderation, but you have to be careful with your purchases. Many products are labeled “dark chocolate,” but when you look at the ingredients list, they still contain dairy and sugar. Instead, look for a dark chocolate with at least 80 percent cacao, without any added dairy and no more than 1 gram of sugar per serving.

If you want to know what other foods may be problematic for you, there’s a great test called Day Two that tests your gut for how you metabolize different foods, and gives you dietary recommendations specifically tailored to your gut microbiome.

If you’re craving ice cream, have some dark chocolate, instead. If you’re craving a cookie, have an orange or some berries. It’s important to start retraining your taste buds to be satisfied with natural sources of sugar that are a lot better for your body. And the truth is when your brain is craving that cookie, it’s not really craving a cookie, it’s just craving the sensation of sweetness. And that sensation can be experienced through better sources. Eventually, you’ll find yourself craving the healthy swaps, instead of the sugar-packed ones!

If you want to beat sugar addiction, cutting out alcohol is usually one of the most important and necessary steps. For one, alcohol is sugar in and of itself. And for that reason, it puts your blood in the sugar rollercoaster. When your sugar levels come crashing down 30 – 60 min after a drink, you either crave more alcohol, or succumb to the late night munchies. Alcohol can also affect your judgement, so you may end up binging on sugar (or crackers or chips) after a few drinks. I recommend cutting alcohol out completely, at least in the beginning, until you get your sugar cravings under control.

Beating sugar addiction doesn’t mean NEVER having dessert again. You can still enjoy the occasional sweet treat! But, to keep yourself from falling back on the sugar bandwagon, I recommend making your sweets at home. Instead of refined sugar, try out on of my favorite sugar substitutes — allulose — in your recipes. A 2010 study showed that allulose led to lower blood sugar levels after a meal and had beneficial effects on insulin sensitivity. Plus, you can replace sugar with it at a 1:1 ratio in many recipes, which keeps things simple.

Many of us turn to sugar in stressful moments. Instead, have another go-to strategy at the tip of your fingers that doesn’t involve reaching into the snack drawer. What’s my favorite? I love meditation as a way to manage any difficult emotions, like stress or feeling overwhelmed, that might threaten to derail my healthy choices. Check out my v ideo on the effects of meditation on the microbiome .