Research shows2 that eating sugar is a physiologically adaptive behavior that provides the energy needed to stay awake. The problem with this? Sugar’s initial energy boost is short-lived, making you seek out more. These well-balanced meals and snacks are much better for sustained energy. Humans under stress react the same way—by reaching for something sweet to feel relief (albeit short). The problem with this is that eating sugar too frequently can create a habit, which stress then ingrains as a behavior. Carbs come in many forms, and if you’re feeling stressed, the best way to balance yourself out may be by consuming complex carbs. That’s because they take longer to digest and will keep blood sugar levels stable. If you’ve got to have something sweet, stick to dark chocolate with 70% to 85% cocoa to prevent a blood sugar spike. But one thing that’s much better for your gut health, Gundry says, is prebiotic fiber—a nondigestible fiber that nourishes beneficial gut bacteria, halting cravings. Prebiotic-rich foods include nuts, bananas, oats, and apples. “MCT oil also feeds gut bacteria,” Gundry adds. “It’s a fat that’s absorbed directly from the gut into the blood and liver. From there it’s converted into ketones that provide fuel for the brain.” Artificial sweeteners do not follow the same natural process. First, insulin must pull sugar out of the bloodstream, which can increase the risk of hypoglycemia. “The brain never gets its sugar, and it tells the body to go out and get some more for it,” says Gundry. “This can cause someone to eat or drink more artificial sweeteners, creating a craving and habit5, such as becoming addicted to Diet Coke.” If you’re experiencing blurred vision, an increased need to urinate (especially at night), fatigue, and increased thirst with sugar cravings, these could be early warning signs of high blood sugar, and if left untreated could lead to diabetes.
