AIBU to think giving up sugar is really hard? If you’ve done it, what do you eat?

[Hallomother]

I really want to do this as I get bad migraines and think sugar is a trigger. I never used to eat much aside from natural sugar but during lockdown went a bit mad and now feel so
Lethargic and sluggish.. but I seem to crave it!!

What kind of thing do you eat if you don’t eat sugar? I want to put a bit of a plan together

Best mayonnaise is Hellmanns
Bread has a load of added sugar, try sourdough, makes the best toast.
Cereals- oats, oatbix, shredded wheat, wheatbix

Ooh I didn’t think about sourdough

I never got completely sugar free (I got scuppered by Christmas) but I started by giving up chocolate, then obviously sugary things, and as my tastebuds readjusted I just started disliking savoury food with sugar in it, and eating more veg, nuts, cheese and cold meats.

I was still eating fruit, and sweet veg, so not as extreme as some, but I couldn’t get over how sweet berries were! Now that I’m stuck in a sugar rut again, they barely register.

I’d really like to try again but I find it so difficult at Christmas when people are being generous and hospitable and it feels anti social to refuse treats.

Life’s too short to give up chocolate quite frankly. 😂 Self control, moderation & exercise is key. I eat chocolate daily but it’s a small bar after tea. A penguin, a gold bar, a small wispa from a 4x pack. I don’t need anything more than that but it’s a nice treat. I also eat yoghurt, fruit, toast & jam & I love a Diet Coke.

I exercise 4x a week. & drink a shed loada water. I rarely drink & home cook 90% of my meals. That absolutely stops me feeling sluggish in anyway. Sugar can be a perfectly OK part of a diet so long as you don’t go mad everyday!

@Bobholll

Life’s too short to give up chocolate quite frankly. 😂 Self control, moderation & exercise is key. I eat chocolate daily but it’s a small bar after tea. A penguin, a gold bar, a small wispa from a 4x pack. I don’t need anything more than that but it’s a nice treat. I also eat yoghurt, fruit, toast & jam & I love a Diet Coke.

I exercise 4x a week. & drink a shed loada water. I rarely drink & home cook 90% of my meals. That absolutely stops me feeling sluggish in anyway. Sugar can be a perfectly OK part of a diet so long as you don’t go mad everyday!

That’s nice, but this thread is about triggers for migraines.

I’ve got past my sugar cravings by accepting that ultimately it makes me feel rubbish, so it no longer feels like a treat.
The question you’re asking yourself needs to change from ‘Do I deserve a sweet treat today?’ to ‘Do I deserve a migraine today?’.
No one deserves a migraine, so look for other ways to treat yourself (either food or non-food) that actually make you feel better.

I’ve kind of stopped having sugar by accident! I was cutting down, but now find it too sweet. I replaced sweet stuff with natural unsweetened yoghurt (soya for me) and fruit. When I have porridge it is sweetened with grated apple and cinnamon. Things like sweet potato are really sweet too.

I have the occasional bit of cake etc if it’s my kids birthday to be sociable, but that’s about it. And a bar of 70% to be gradually.

I change little things at a time. Example, I moved to 85% dark chocolate. I still felt like I was eating something naughty - but it's so bitter and low in sugar that I definitely don't want to eat more than a square. Also, if it's all I have, then I'm now happy to leave it.

I also cut down gradually. So tried going every other day without sugar, or from 2 sugars to 1.5 then 1 then none etc. If I wanted to sustain it, then I needed to be sensible about it.

You might find a sugar substitute you like - ethryritol (spelling?) and stevia are both really popular sugar-free sweeteners. Personally I find them all a bit unpleasant, but many people love them because they give a sweet taste so are perfect for baking or sweetening drinks without breaking your sugar-free plans.

If you can stop for a moment before reaching for the sugary treat and just sort of check in with yourself, sometimes it’s about responding to a need that you can meet in another way. You can indulge yourself with a lovely cup of tea, a snuggly throw and a good book. Feeding the other senses so to speak.

Used to be a complete sugar addict but cut out sugary food, refined carbs and all processed foods a while ago due to the triggering my IBS. I would get agonising stomach pains.
I am vegan also so base meals round whole grains, vegetables and proteins such as tofu. I eat very little fruit and for snacks I have plain soya yoghurt. It is amazing how much better you feel soon after quitting, I never got any cravings and now plain yoghurt is sweet to me whereas I wouldn’t even consider it a sweet treat before. I also feel less hungry and don’t really get cravings for anything any more

I'm seeing a nutritionalist about this - no sugar and low carbs (they turn into sugar) but eating full fat yoghurts with nuts / strawberries/ blueberries
Cheeses I can eat : mozerella, goats cheese, manchego, soft blue cheeses
Salads with olive oil dressings are fine
Full fat milk.
Proteins and meats - full fats is
Really good for satiety and filling.
Avoiding fruit like grapes and mango due to high fructose. Although strawberries are sweet they Aren't actually that high in fructose. This was my diet for 2 weeks advised and I have an appointment this week to know what is next.
Def 1 week in feel loads better and no brain fog . Good luck
I've found I don't crave that badly now

I am on day 2 of no sugar. Filling up on protein, some nice cheeses, and nuts in the cupboard if need be. Also like many people on here have said, 90% dark chocolate with organic natural peanut butter is a great save. Berries and plain greek yoghurt (try frozen raspberries and mix the into the yoghurt).
Once you get past the first few weeks the sugar craving disappears!

@Bobholll

Life’s too short to give up chocolate quite frankly. 😂 Self control, moderation & exercise is key. I eat chocolate daily but it’s a small bar after tea. A penguin, a gold bar, a small wispa from a 4x pack. I don’t need anything more than that but it’s a nice treat. I also eat yoghurt, fruit, toast & jam & I love a Diet Coke.

I exercise 4x a week. & drink a shed loada water. I rarely drink & home cook 90% of my meals. That absolutely stops me feeling sluggish in anyway. Sugar can be a perfectly OK part of a diet so long as you don’t go mad everyday!

Thing is to some people (like myself) sugar is massively addictive and so once I have one little bit it has a knock on effect that leads to more sugar and binges.
It is not about self-control as I have lots of self-control in other areas of life. Sugar hits my dopamine receptors hard and so I need to be abstinent.

If you're still eating fruit, a piece of frozen fruit might work. The big bags of frozen fruit you can buy for smoothies etc. By the time it's slowly melted on your tongue and you've eaten it, I find the desire for something sweet has been satiated with only one strawberry or pineapple chunk etc. The cold is another sensation that's not sweet but distracts you a bit IYKWIM

I also like the pukka mint and liquorice tea which has a sweet taste for me but I know some people hate liquorice!

@Hoppinggreen

DH gave up sugar He eats peanut butter or dark chocolate if he needs a sweet fix

Dark chocolate and peanut/almond butter balls are just the business.

Beware of the sugar headache.

Whenever I go off it, I get a blinder.

@Bobholll I could try that but I think I need to cut it out completely initially to stop the migraines - I think that will be a more sustainable way going forward and hopefully a bit here and then won’t trigger although it could have the opposite affect so who knows!

Thanks for all suggestions and advice just reading through now

For the last 3 months I’ve only eaten functional food. That means:

No fruit
No root veg
No wheat
No dairy
No sugar (including honey)
No caffeine
No additives/processed foods

and I’ve never felt better. Haven’t eaten meat for 30odd years so most meals are some sort of fish or eggs with vegetables. Nuts and seeds for snacks (and extremely rarely, a piece of 85-100% dark chocolate).

I’m not interested in sweet things any more, I sleep better (and for less time), have no inflammation or allergies, no back pain, have tons more energy and focus and have lost 2.5 stone in about 10 weeks. I’m more creative with food and feeling fantastic.

Lots of science around all of the above. Even managed 10 days away with no cooking - it’s really not as hard as it sounds.

@5littlespeckleddogs

If you're still eating fruit, a piece of frozen fruit might work. The big bags of frozen fruit you can buy for smoothies etc. By the time it's slowly melted on your tongue and you've eaten it, I find the desire for something sweet has been satiated with only one strawberry or pineapple chunk etc. The cold is another sensation that's not sweet but distracts you a bit IYKWIM

I also like the pukka mint and liquorice tea which has a sweet taste for me but I know some people hate liquorice!

That tea is the 💣

@DaisyDozyDee

I’ve got past my sugar cravings by accepting that ultimately it makes me feel rubbish, so it no longer feels like a treat. The question you’re asking yourself needs to change from ‘Do I deserve a sweet treat today?’ to ‘Do I deserve a migraine today?’. No one deserves a migraine, so look for other ways to treat yourself (either food or non-food) that actually make you feel better.

This.

Someone else mentioned moderation. Moderation in this context includes your health. I know I could choose a milky coffee, but I also know it’s going to make me feel like shit ultimately, and so I choose to have things that make me feel good instead.

Would you put the best or the cheapest fuel in a Ferrari?!

@NavigatingAdolescence I am impressed as that diet sounds really harsh and pretty boring . I know I could never stick to anything like that . I notice a lot of people rely on peanut butter for a treat but I hate the stuff and while I enjoy a nice fruit salad it’s no substitute when I really want a piece of cake .

Cut out all processed foods- no sweets,biscuits,crisps

Seriously reduce carbs- no rice,pasta or potatoes.

No alcohol.

Sourdough is awesome as it’s just water,flour and salt.

Snacks- nuts are good or sunflower seeds.

Fruit is fine but I tried to avoid sugary ones- pears,grapes or bananas

I am a total sugar addict, and need to quit for the same reason as you, migraines.

I have quit before, but only processed sugar, not wholewheat carbs.

I had 3 weeks of feeling like a total junkie. Sugar was literally all I could think about, and the cravings were horrific.
However, after those 3 weeks, it got significantly better.

Like I said, I’m planning to quit sugar again ASAP (this post has actually reminded and inspired me) so I know what’s to come.

[quote sandgrown]@NavigatingAdolescence I am impressed as that diet sounds really harsh and pretty boring . I know I could never stick to anything like that . I notice a lot of people rely on peanut butter for a treat but I hate the stuff and while I enjoy a nice fruit salad it’s no substitute when I really want a piece of cake .[/quote]
It’s what humans evolved to eat rather than what food manufacturing companies want to sell. Quite literally I now eat the human diet in the truest sense.

Peanut butter isn’t in my diet, nor is fruit salad. And I actually made a cake with none of my “no” ingredients in it last week. It was divine. (So much so I’m considering opening a healthy cafe.). My GP is amazed by my blood work, reduced body fat, increased muscle and bone density (because we’ve been lied to about dairy being good for bones).

🤷🏻‍♀️

My favourite sweet dish, not necessarily healthy or anything but without refined sugar is baked peaches with greek yoghurt. You just need to halve some peaches, add a tiny bit of vanilla and butter and sprinkle with ground almonds and bake for about 20 minutes. There's plenty of sugar already in the fruit to make it lovely and sweet and it genuinely feels like a proper dessert.

If you're looking to reduce refined sugar and carbs following the same sort of diet you're given if you have gestational diabetes could be a good start. I know others have mentioned this too. But you could switch out white rice/pasta/bread for brown and ensure it never makes up more than 1/4 of your plate. Then eat lots of green veg, protein and some fat. Limit some of the sweeter veg and fruit (so things like sweetcorn, mango...and probably peaches above!). At least that was the advice I was given a few years ago.

It takes a bit of adaptation, but your body does eventually start to crave things less. I am trying to follow a healthier diet at the moment (not as strict as when I had gestational diabetes) but with less processed stuff in general, less carbs and very little refined sugar. I and am finding I have fewer cravings than before (and less headaches). One thing I find quite helpful is doing yoga, which seems to make me a bit more conscious of what I'm eating and wanting healthier stuff more.