How to Stop Stress Eating Sugar

Even as a trained nutritional therapist, this aspect for me is the hardest to change. The cycle of stress and eating sugar is a common pattern where stress triggers cravings for sugary foods. While consuming sugar can temporarily alleviate stress, it ultimately exacerbates the stress response over time. We’re going to go over the relationship of stress and sugar and their long standing intimate relationship. Let’s be honest, stress and sugar are soulmates.

Here’s how this stress and sugar cycle works: With the holidays approaching, we know we’re going to be faced with that drastic influx of sugar that has us feeling puffy, greedy, and unsatisfied. We may zone out in the kitchen constantly “re-edging” the squareness of the brownies left, then we consume more than we ever intended and the more sugar we eat- the more sugar we need.

We already know the addictive nature of sugar. We know we never quite feel satisfied with the amount we’ve eaten unless we blow past that point of no return and you find yourself regretful and ill. Does this sound familiar?

But why is that and how do we actually stop stress eating sugar?

The reality: Stress + Sugar BFF 4Ever

Why you crave sugar when you’re stressed:

Stress requires energy- your body is searching for quick energy
Chewing itself is a stress relief
Sugar produces a huge surge of dopamine (we don’t want to feel stress- we want to feel good!)
Blood sugar rises and falls creating a fresh stress response inside the body
Body craves more sugar to raise sugar back up and more dopamine

How does sugar relieve stress?

Think about what you actually get from binging your way through your child’s Christmas candy.

Relief
Rest
Happiness
Peace
The pleasure of zoning out away from responsibilities

When you consider the temporary relief the sugar brings, you’re able to see yourself from an outsider’s perspective.

When you can see yourself from the outside and understand the reasoning, you’re more likely able to have compassion on yourself. You’re doing your best with what you know and what you can do.

However, when you know better- you can do better. When you see the trend, you can make plans to correct it when it comes.

When you aren’t at ground zero- you can make decisions better.

If you are expecting to white knuckle it through your kids Christmas vacation with the new (louder) toys, excessive amount of sweets, clothes that are tighter than they were last month and the relatives that never change- You are going to fail.

You have to make a plan before the bombs start falling.

Period.

How to stop stress eating sugar: The master plan

1. Consider what the sugar is actually providing you

What is the sugar binge providing you? Happiness? Peace? Rest?

If your peace could also come from a locked bedroom door with the lights off and some deep belly breaths- choose this instead.

Maybe every Tuesday you need a magnesium rich bath.

Maybe you’ve been slacking on your exercise and you don’t have a current stress relief. Analyze the emotion from an outsiders perspective. Yes, even if you’ve already ate 18 cookies, you can still stop where you are, assess and shift.

2. Find a replacement

This is going to be unique to everyone. But you know your foods you really love. Choose something high quality, but lower in sugar.

If your vice is a Dr. Pepper after a long day- Try a switch to Olipop or Poppi instead. Maybe even a sparkling water with a wedge of lime and squirt of Stevia is just enough.

If you know you need something chewy, try the Smart Sweets candies, or maybe even something boujie like a dark chocolate truffle. And make sure you stop what you are doing to enjoy it.

3. Eat more protein

That increased anxiety could be resulting from low blood sugar stemming from improper meal balance -specifically lack of protein at meals. This is the most common nutrient deficiency I see in my practice. Each meal should be built around the protein source- yes, even on pizza night.

Related: How to build a balanced meal

How can you increase that protein? Download my Protein PDF guide

4. Lower the bar

If your emotions are a result of your own unrealistic expectations for how clean your house should be, how much of your to-do list you’ve crossed off or your perfect gym record- you have to take a step back.

Health is not a finite destination. The day will never come where you feel you have it all under control and you’re caught up. And that is great news. Because once you can admit defeat of your control of your life- you can actually begin to enjoy the living part of life.

Read one of my favorite books on this topic by Oliver Burkeman called Four Thousand Weeks

Related: How to find rest in the chaos

5. Add in more bitter foods and pay attention to added sugar in your packaged foods.

The more sweets you have in your diet, the less sweet- sweet will taste. Adding in bitter foods like spring mix, extra dark chocolate, broccoli, black coffee and dandelion tea will lower your tolerance for sugar and have you wanting less.

Also bear in mind, sugar is hidden in everything where it doesn’t need to be. Check your labels. You’re probably consuming more than you ever thought.

For more detailed steps on cleaning out your pantry with nutritious staples, read here for a step by step guide.

Enjoy the new year with a better plan. You’re on your way to stop stress eating sugar.

Want a more personalized plan to assess root cause of your hormone issues, mineral deficiencies and complicated symptoms? Start here

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