by Cynthia McCormick Hibbert, Northeastern University

Credit: Pixabay/CC0 Public Domain

You’ve put away the candy canes, swept up the cookie crumbs and have vowed not to finish the box of specialty chocolates you received.

But if you’re like many people who have indulged—or overindulged—in confectionary treats during the holidays, you may find winding down your sugar consumption to be a challenge.

Northeastern University nutrition expert Janice Maras, a registered dietitian and the director of the Dietary Assessment Center in the Bouve College of Health Sciences, says there’s a reason sugar cravings are hard to assuage.

In a question-and-answer interview with Northeastern Global News, Maras explains what sugar does to your brain and body, and suggests healthy sugar substitutes that will satisfy your taste buds.

The answers have been edited for clarity and brevity.

Why is sugar bad for you?

Sugar in itself isn’t inherently bad.

But consuming too much—particularly from processed foods, sugary drinks and sweets—can lead to health problems including weight gain, insulin resistance and fatty liver, as well as chronic diseases such as type 2 diabetes and heart disease.

In terms of mental effects, high sugar intake can cause brain fog, reduce cognitive function and contribute to mood fluctuations, making it harder to focus and maintain mental clarity.

Why do we crave sugar, especially around the holidays?

Sugar activates the brain’s reward system, making you crave more sugar.

During the cold, dark months and with the stress of the holidays, we often crave sugary comfort foods.

Reduced protein intake and less vitamin D can make us more prone to these cravings.

Additionally, holiday drinks like wine and cocktails can be high in sugar, further fueling the desire for sweet foods.

Is there a daily recommended limit to sugar?

Yes, the American Heart Association recommends limiting added sugars to six teaspoons a day for women and nine teaspoons a day for men.

Should people who have overindulged in sugar during the holidays go cold turkey or gradually wind down their sugar consumption?

It depends on the individual.

Some can cut sugar out completely, while others may need to gradually reduce consumption over a few weeks or months.

The goal is to reduce sugar to manageable levels that prevent spikes in blood sugar and reduce cravings.

What are some good sugar substitutes?

There are many options to satisfy your sweet tooth in a healthier way:

• Stevia is a plant-based, zero-calorie sweetener that is perfect for drinks like hot chocolate.
• Monk fruit is 150 to 200 times sweeter than sugar, with no calories—ideal for baking.
• Whole fruits such as berries and apples offer natural sweetness and fiber.
• Unsweetened applesauce or mashed bananas are great for baking or making protein bars.
• Dried fruits such as prunes, apricots and raisins offer sweetness and fiber—just be mindful of portions.
• Sugar alcohols such as erythritol and xylitol are low-calorie alternatives to sugar, but they can cause digestive issues for some.
• Kombucha or sparkling waters with fruit offer refreshing alternatives to sugary sodas.

Do we need to watch out for hidden sugars in food and drinks?

Even products that seem healthy can contain hidden sugars. Here are some common offenders:

• The premade version of smoothies can contain 30 to 60 grams of sugar, which is six to 12 teaspoons.
• Granola and energy bars can have 10 to 30 grams of sugar, or two to six teaspoons, per bar.
• Even “high-protein” varieties of flavored yogurt can contain 15 to 20 grams (three to four teaspoons) of sugar per serving.
• Low-fat or fat-free products often contain added sugars to enhance flavor.
• Flavored waters and some kombucha products can have 15 to 30 grams of sugar (three to six teaspoons) per serving.
• Do your homework and always check the “added sugars” section on labels, because even foods that seem healthy can have excessive amounts of sugar.

Provided by Northeastern University

This story is republished courtesy of Northeastern Global News news.northeastern.edu.

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