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LINDT CHOCOLATES, artisan cheesecakes, and sticky cinnamon buns dance circles around my head while I sleep.

When I get up in the morning, eager to start a busy day, I can't help but order a syrup-sweetened latte from a local café on my daily stroll around the block. During breaks between classes, I'll sometimes have protein bars that might as well be candy, and the occasional cookie during study sessions has become a frequent habit. Slowly, over the course of several weeks, my sweet tooth has grown to levels of new height.

Unfortunately, along with a raging sweet tooth comes more frequent breakouts, mental and physical fatigue, as well as a constant stream of thoughts surrounding sugary treats. I've decided to make a change.

With summer right around the corner and daydreams of frolicking around on a beach in mind, I realize I must tackle my slight addiction to sugar if I want to feel my best, clear up my skin, and make a healthy change to my routine.

Read on to learn about the science behind our cravings for sugar and save some yummy sugar-free recipes for when you need your life unsweetened!

The '-Ose' at the End: Au Naturel or Added Sugar

Despite what you may have heard while wandering the corners of the internet, natural sugar is not bad for you. Your body needs sugars and carbohydrates to function; without them, we're left sluggish, irritable, and generally unwell.

Sources of natural sugar are fruits, real dairy products, and natural carbohydrates--think apples and bananas, milk and cheese, and whole grains/potatoes. Even though some have said that fruits contain a lot of natural sugar, it is better for your body to choose a bowl of blueberries over a Mars bar.

Honey or maple syrup are best when 100% natural, so read the label on your bottle carefully before buying. Processed syrups like high fructose corn syrup goes through a factory process in which copious amounts of sugars are added. Anything ending in '-ose' on your ingredient list means sugar is involved, so see if you can spot them. (e.g. fructose, lactose)

Added sugars in cookies, candies, and cakes are what you want to avoid. Sugar is often snuck into pasta sauces, condiments, and breads as well. This type of sugar has no nutritional benefit and leads to health problems if consumed too regularly.

Lastly, artificial sweeteners may not be as healthy as they are cracked up to be! While it is arguably better to consume stevia than regular processed sugar, research is still dubious about the effects of consuming artificial sweeteners overtime. I don't think you need to quit drinking Diet Coke cold-turkey anytime soon, but as a general note soda--diet or regular--should be drank consciously and not with every meal.

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The Human Body and Added Sugar: Let's Break it Down.

Similar to how our brains react to harmful substances such as drugs or alcohol, sugar causes temporary satisfaction that can be comforting during times of stress. Instead of going on a walk or watching your favorite film, some of us lean on packaged snacks with added sugars. After that first bite of chocolate cake our body's "feel-good" chemical, dopamine, is released into the brain.

Dopamine is one of the main reasons why people binge on sugary foods as it makes us feel as though we are being rewarded. However, like harmful substances, overtime our brain needs more sugar to provide the same amount of satisfaction, which leads to overconsumption.

Following dopamine, our body experiences a blood sugar spike due to the absorption of glucose in the blood. You'll feel a quick rush of energy, sure, but this is followed by a crash of energy that comes with mood swings, irritability, and possible weight-gain--leading to even more sugar cravings, emotional eating, and health problems down the line.

Consuming too much sugar can also cause more nutritional options during mealtime, such as protein or healthy fats, to take the backseat. Protein and healthy fats help us to absorb sugar more slowly, so skipping these two staples could leave your energy levels out of whack.

To summarize, added sugar should be avoided as it has no nutritional benefit and the cons outweigh the pros. In order to keep ourselves as healthy as we can during our lifetimes, we must prioritize real, natural foods. That being said, the occasional bite of dessert or sugary drink won't be the end of the world.

Balance is key and if sugar has taken over your mind, you may need to "unsweeten" your life.

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As an experiment, I devoted a week of my life to avoiding added sugar in my daily meals. As mentioned, natural sugar is good for you, so I kept that in my daily diet while enjoying healthy sweets.

I tried a few simple and sweet recipes to satisfy cravings, as well as found some alternatives for those of us who can't survive without some sweetness sprinkled into their life.

My Week (Unsweetened)

Photo by Kalisha Ocheni on Unsplash

Day 1

On Day 1 I'm standing in line for my usual morning coffee when I see how much sugar is hiding inside Tim Horton's French Vanilla latte, and I nearly scream. Stashing my phone, I make a sneaky getaway past caffeinated tourists and head back home to secure something that isn't packing 50g of sugar per medium-sized serving.

I'm obsessed right now with the sugar-free French Vanilla creamer from Coffee-Mate because it doesn't taste artificial or overpower the coffee. Another unsweetened morning coffee option is cold brew, a delicious, iced beverage that needs little to no added sweeteners.

If you're working with what you have at home, you can also try unsweetened green tea in the morning to start your day with a boost of energy that won't come with jitters.

Drinking water also helps to reduce your sugar levels, so try to keep the sweetened drinks balanced with regular H2O.

Day 1: K.G.'s Electrolyte Elixir

1 cup water

1 cup unsweetened coconut water

1 lime (juiced)

1 squeeze of honey or maple syrup

pinch of salt

Instructions:

- Combine ingredients in a pitcher or large water bottle and stir well.

- Store in fridge.

Optional Add-Ins: Sliced cucumber or mint leaves for a refreshing twist.

Why It Works: Vitamin C from citrus, potassium from coconut water, sodium from salt, natural carbs from honey.

Photo by Laårk Boshoff on Unsplash

Day 2

Nighttime is when my sugar cravings usually sneak up on me. I resist with great strength but abstaining from added sugar forces me to reflect on my occasional serving of the mint chocolate ice-cream hiding inside my freezer. While I might not be having a bowl every day, perhaps the added sugar on a regular basis isn't doing my skin, sleep, or mental health any favors.

As an alternative to ice-cream, try a Greek yogurt bowl with mixed berries or sliced banana with a drizzle of honey. Chocolate protein pudding can also satisfy a dessert craving, and the Copa de chocolate y nata from Mercadona is my personal favorite. For those that live stateside, check your local supermarket's dairy section for YoPRO or Chobani Flips which offer dessert-style yogurts for a low-cal, low-sugar treat!

Day 2: K.G.'s P.B. Dream Bowl

1/2 cup unsweetened Greek yogurt

1 spoon of peanut or almond butter

1/2 sliced banana

1 generous drizzle of honey

1 square of sugar-free dark chocolate 70%

Instructions:

- Mix Greek yogurt with a spoon of nut butter and honey until smooth.

- Top with sliced banana, chopped dark chocolate, and a drizzle of nut butter if desired.

Optional add-ins: 1/4 cup cottage cheese mixed with yogurt for added protein.

Chef's Note: For an ice-cream experience, leave mixed yogurt in the freezer for 20 minutes before adding toppings.

Day 3

As an experiment, I have my sweet treat on Day 3 in the morning after doing some gentle yoga. While eating something sweet early on may cause further cravings in the day, for some it helps to satisfy the urge when you have it.

The Barebells Cookies and Cream flavor is my all-time favorite with the bar packing 20g of protein and NO ADDED sugar! Truly, if you enjoy having a protein bar after a workout, you can't beat Barebells.

If Barebells is not sold at your local store, Quest bars are available in the states and contain similar amounts of protein in each low-sugar bar. Unsurprisingly, the Quest Cookies and Cream Protein Bar is my go-to with 21g of protein and only 1g of added sugar.

Aside from bars, the Legendary Foods Protein Pastry - Brown Sugar Cinnamon flavor is absolutely phenomenal. You'll be shocked when you take the first bite of this Pop-Tart Alt--it's mind-blowing!

Day 4

Four days without an added sugar enhanced treat has left me hungry for something mixed, rolled, and baked in an oven. Thankfully, over the last several months I have crafted some emergency recipes for when a craving hits.

Nothing beats Oatmeal Banana Protein Cookies before a morning or afternoon stroll, and these breakfast beauties will be hard not to eat straight out of the pan.

Day 4: K.G.'s Oatmeal Banana Protein Cookies

1 cup oatmeal

1 scoop vanilla protein powder (optional)

2 mashed bananas

1 squirt of honey or another sugar-free sweetener

1 sheet of parchment paper

Optional add-ons: sugar-free chocolate chips, berries, or nuts

Instructions:

- Preheat oven to 350°F /180°C. Place parchment paper on a sheet pan. (You can also use muffin tins or bake dough in a square shape to be cut into bars later.)

- Form your dough into flat, almost round shapes until they look like cookies. Size depends on you.

- Bake for 14-16 minutes until golden on the tops.

- Let rest for 10 minutes before eating.

Chef's Note: Cookies will bake in the shape they are formed in. Recipe keeps in the fridge for 3 days.

Photo by Caroline Green on Unsplash

Day 5

Day five starts with my skin looking clearer and brighter than it has in a while! Sugar consumption causes inflammation, so the lack of it has also helped my cheekbones emerge from hiding.

Science Segment: Sugar in the body can damage collogen and elastin in the skin, leading to wrinkles and aging. This process is called glycation and produces advanced glycation end products (AGEs), a harmful product that is the culprit for your skin's inability to repair itself.

Today's goal is to keep feeding my skin foods that will help it recover from any sun damage or aging effects I may have experienced. In order to do so, I like to choose options rich in Vitamin C and protein, or foods that stimulate skin reparations.

Feed Your Skin Grocery List

- salmon - eggs

- bone broth - oranges

- bell peppers - almonds

- avocado - broccoli

- green tea - turmeric powder

Shopper's Note: Dark chocolate is rich in antioxidants and may enhance your skin's ability to protect itself from Sun damage. Add to cart.

Day 6

Close to my final day approaches and my sweet tooth has calmed down. I find myself not thinking about candies and cakes throughout the day and instead I'm reaching for apple slices, glasses of iced green tea with honey, and bottles of bubbly, fruit flavored kombucha.

As dinnertime approaches, I decide to satisfy my sweet-of-the-day by eating a delicious, oven-roasted sweet potato. The natural sugars need no enhancement, and the potato is best served piping hot alongside your protein of choice.

Day 6: K.G.'s Perfectly Roasted Sweet Potato

1 whole sweet potato

1 sheet of foil

1 sheet of parchment paper

Instructions:

- Preheat oven to 400°F /200°C. For a faster roast, turn the temperature higher.

- Vigorously wash and pat dry your sweet potato.

- Poke holes all over the outside of the potato with a fork.

- Wrap sweet potato tightly in foil and do not add oil or seasonings.

- Place parchment in a square dish or on a sheet pan and cook foil-wrapped potato on top.

- Cook for 45 minutes to an hour for the softest and most perfectly roasted potato.

Chef's Note: Potatoes can be placed in the oven in just foil, but juices tend to leak out, hence the pan.

Photo by Juno Jo on Unsplash

Day 7

The end of my journey is here, and I won't be celebrating with an ice-cold regular Coke. I've finished my week without added sugar on a happy note! I feel more energetic, my cravings are almost gone, and my body feels better in general without the added sweetness.

In the future, I'm going to keep added sugar in my life at a minimum. Now that I feel the real difference without it, I have no urge to go back in time to my old habits. Instead, I'm going to continue to choose whole foods that make me feel my best.

Before you leave this article, I've got one last delicious gem hidden up my sleeve. As you go about your week, remember to keep eating balanced and being kind to your body.

Photo by Eiliv Aceron on Unsplash

Day 7: K.G.'s Banana Bites

1 banana

pinch cinnamon

Optional Add-Ons: nut butter, chocolate chips, shredded coconut, crushed pistachio

Instructions:

- Slice your banana into small circles.

- Top with cinnamon and freeze for 20 minutes before enjoying.

Chef's Note: You might eat it all in under a minute.

Sources

https://www.mdanderson.org/cancerwise/natural-versus-refined-sugar--what-s-the-difference.h00-159465579.html

https://www.fuelingteens.com/how-much-sugar-can-teenagers-eat/

https://www.webmd.com/diabetes/features/how-sugar-affects-your-body