If pressed to define their relationship with sugar, many people would say, “it’s complicated.” A 2018 study found that 70% of U.S. adults are concerned about how much sugar they consume, suggesting that plenty of us struggle with a toxic inner monologue when presented with cake, cookies, and other desserts. Why do so many of us have a confusing connection with sugar—and how do we heal our relationship with it?
Why So Many of Us Have a Complicated Relationship with Sugar
If dieting had its own Disney princess movie, sugar would most certainly be the villain. Claire Chewning, RD, a certified intuitive eating counselor, explains, “It’s hard to have a positive or neutral relationship with something that’s constantly labeled as bad or addictive.” Many of us have been on restrictive diets that demonize sugar and limit carbohydrate intake, leading to feelings of being out of control around sweets.
Emily Van Eck, RD, of Emily Van Eck Nutrition and Wellness, notes, “It’s true that eating ‘too much’ sugar is not great for your health. But in truth, eating some sugar every day is actually perfectly fine.” Labeling sugar as forbidden can result in bingeing behaviors, like eating a whole sleeve of cookies to eliminate them from the house before starting a diet. Van Eck advises reflecting on your current thoughts about sugar and shifting to a more neutral perspective.
Steps to Heal Your Relationship with Sugar
1. Resist the Urge to Label Foods as “Good” or “Bad”
Van Eck emphasizes that labeling foods as “good” and “bad” exacerbates anxiety about your diet. Reflect on how you currently think about sugar and try to adopt a neutral mindset. Telling yourself, “Sugar is just one of the many types of food in my diet,” can help lessen sweet-related stress over time.
2. Understand the Vital Role Glucose Plays in Your Body
“[Sugar] is the preferred source of energy for your body,” says Chewning. Carbohydrates are broken down into glucose, serving as essential fuel for your cells. Depriving your body of glucose disrupts its proper function. For those who enjoy physical activities, consuming carbohydrates before a workout can enhance performance and respect the role sugar plays in your body.
3. Eat Well-Rounded Meals
Ensuring your meals include protein, carbs, and veggies helps you feel satiated and can prevent cravings. Van Eck advises that regular, balanced meals can help you regain trust with your body and respond to hunger cues appropriately. Eating enough throughout the day is crucial to avoiding fixation on sugar.
4. Practice Mindful Eating
Mindful eating involves paying attention to how your body feels during and after eating. Observing your body without judgment helps you make beneficial changes. Start small by focusing on mindful eating for the first few bites of your meal.
5. Combine Sweets with Other Foods
Rather than avoiding sugar entirely, try pairing sweets with other foods. Van Eck suggests combining a cookie or chocolate with fiber and protein, like fruit and nuts, to feel more satisfied and reduce sugar’s isolating impact in your diet.
6. Make Small Changes
Improving your mindset about sugar takes time. Van Eck recommends focusing on one tip at a time and being patient with your progress. Remember why reshaping your relationship with sugar matters to you.
Healing your relationship with sugar is a journey, not an overnight transformation. By adopting these strategies, you can enjoy sweets without guilt and maintain a balanced, healthy approach to your diet.