If you thought quitting smoking was tough, try giving up sugar.

The doughnuts, chocolate bars and white breads that make us drool might as well be drugs, says registered holistic nutritionist Laura Stokoe.

“Sugar is more than a craving, it’s more like an addiction,” she says, noting the body’s desire for sugar is one of the biggest challenges dieters face when trying to lose weight and eat healthy.

Sugar, whether it’s from candy, potatoes or pastries, spikes a person’s blood sugar level, providing a short-term energy rush. As soon as that level drops, the body starts craving more sugar. It’s the extreme highs and lows that keep people hooked on sugar and heading to the vending machine every afternoon, explains Stokoe, who owns Go To Health, a nutrition consulting business in Hamilton.

To combat the addiction, Stokoe says the key is maintaining a constant blood sugar level throughout the day so your body doesn’t crave a quick hit. At every meal or snack she recommends eating something that offers protein, fibre and good fat.

It’s a lesson she’s been trying to teach her sister Lindsay Stokoe, 27, who has struggled with her weight since becoming less active after her teen years. A busy work schedule often has Lindsay depending on fast food.

“It’s a vicious cycle,” Lindsay says, explaining she often goes too long without food and starts craving junk because she’s starving. And when she caves, the meal is always followed by a dessert of guilt and regret.

Now following her sister’s program and working with a trainer, Lindsay says she’s trying to address her sugar addiction by giving her body regular and better fuel.

“I’m not in a race anymore,” she says, explaining her goal is a lifestyle change.

Stokoe, who also teaches Zumba, is the first to acknowledge that eliminating sugar from your diet is a major challenge. She calls herself a recovering sugarholic and admits she still feels the pull to chocolate, especially considering her boyfriend’s mother works at the Cadbury factory.

But she’s seen the results of eliminating refined sugar from her diet, losing some 10 pounds off her already healthy frame over two months. She prefers to not have any sugar because she knows she can’t have just a little bit. Most people can’t, she says.

“Usually people are susceptible to always wanting more,” she says, adding she’s leery about the increasingly popular 100-calorie snack packs. While portion-controlled, these snacks don’t usually have a healthy ingredient list, she said.

“Don’t go by the calories, go by the ingredients.”

If you need a sweet fix, Laura recommends natural sweeteners like real maple syrup, honey or raisins. If you must have chocolate, dark chocolate is best because it includes antioxidants.

Fruit can also hit the spot, but beware of overindulging, notes Stokoe. Fruit is good for you and should be eaten daily, but it shouldn’t overtake your vegetable consumption, she said. Stokoe recommends seven servings of veggies a day and just two fruit, remembering that a serving is half a cup.

If cutting out sugar isn’t an option for you, Stokoe advises her clients to follow an 80/20 rule that keeps their indulging to a minimum. And she warns about emotional eating, noting that’s often when people turns toward sweets.

“Ask yourself what you’re really craving,” she says, suggesting it’s likely comfort or stress relief, something food can’t fulfill. Instead of an unhealthy snack, Stokoe suggests exercise, a bath, or a chat with a friend.

“We need to look for other things that cheer us up.”

nmacintyre@thespec.com

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