Are you longing for ice cream or checking the cupboard for a delicious dessert after your evening meal? You’re not alone.
It is undeniable that sugar is highly addictive and there are copious appealing sources of it all over the planet. No matter if it’s a speedy trip to a drive-thru or rummaging through the pantry for a few chocolate chips, we all acknowledge the inclination to abruptly need something sugary.
Many people struggle with sugar cravings. The way we live nowadays frequently involves consuming manufactured foods, having an inconsistent bedtime routine, exposure to artificial lighting, and a lack of physical exercise. All of these elements lead to an increase in longing for sugary foods, putting on weight, and problems with one’s mood.
Thankfully, there are numerous ways you can alleviate those cravings.
What Causes Sugar Cravings?
People are naturally inclined to desire sweet foods from infancy, and this is understandable. Mother’s milk is naturally sugary and has vital carbohydrates that provide sustenance for baby as well as the beneficial bacteria in their digestive system.
The carbohydrates contained in breast milk can activate the production of serotonin and endorphins, helping to bring about a tranquil state of mind. This facilitates the connection between mom and kid.
As we age, our craving for sweet foods persists. The body benefits biologically from consuming sugar, and in times of famine, these cravings were essential for survival. Nowadays, our desires usually cause more damage than benefit.
Excess consumption of sugar and carbohydrates create a relentless cycle of cravings, from which many people find it difficult to break free. The American Heart Association reports that everyday people in the United States consume 22 teaspoons of sugar that has been added to food, beverages, and desserts.
Occasionally treating yourself to a healthy and nutrient-rich snack, such as making your own chocolate or panna cotta with coconut milk, is alright unless there is a health condition involved. A lot of folks have a tough time dealing with their regular intake and desires for sugar.
How to Stop Sugar Cravings
Ready to go sugar-free? I suggest beginning with a sugar abstinence in order to kick the addiction and enable the body to recover. This may be a challenging undertaking, yet you might find that quitting completely is not as tough as you anticipate. Keep berries that are low in sugar in your refrigerator to help control those urges.
1. Eat more protein and good fats.
Sometimes, a likely explanation of why people have cravings for food could be eating an excess of processed carbohydrates repeatedly and not ingesting adequate amounts of protein and fat.
Carbohydrates such as sweet potatoes are a convenient and fast supply of energy for the body, and they can be very beneficial. When you make it a habit to consume a lot of carbohydrates, the effect can be varying blood sugar levels which can provoke desires for food.
Amino acids, which form the basis of proteins, are necessary for controlling hormones and lessening urges for sugary foods. Whole foods like avocado provide nourishment to the body while also curtailing feelings of hunger due to the high volume of healthy fats.
In the long run, consuming beneficial fats and proteins (as well as many veggies) will assist in reducing any longing for sweet food. They offer your body with the essential fatty acids, essential amino acids, and minor nutrients which it requires to stay in equilibrium and not desire food unduly.
2. Eat when you’re hungry (and plan ahead).
During times of extreme famine, there is often not enough time to weigh the pros and cons of what one should consume. Sometimes the best defense is a good offense. In this instance, it would involve setting up or prepping nourishing dishes before you need them so you can have them close by when you start to feel peckish. Having a well-thought-out dietary plan for the whole week will make it simpler for you to remain devoted to your goals.
As previously mentioned, eating a well-balanced diet including sources of protein, healthful fats, and fresh veggies will help to prevent intense food cravings and unfluctuating blood sugar levels. If you prevent yourself from getting overly hungry, it will be easier for you to pick out more nutritious items when your desire for sugar kicks in. Particularly when one is lacking food as well as being stressed out or deprived of sleep!
3. Get moving.
Working out regularly can be a great alternative to consuming sugary treats as it produces the same feel-good hormones that sugary snacks do.
You don’t have to do anything strenuous or physically draining to experience the advantages. Taking a short walk at a fast pace, engaging in a few intervals of jump rope, or executing a few bodyweight exercises can be effective in boosting endorphin levels, as well as avoiding sweet cravings.
Physical activity can be used as a way of getting rid of the craving to consume sugar in the long run. In time, you can condition your physiology to have the same appreciation for exercise-induced endorphins as it has for the endorphins from sugar.
4. Get some sleep.
It is no secret that sleep is important. Inadequate sleep has been shown to be intertwined with numerous recurring illnesses. Lack of sleep can be especially detrimental to one’s health, with increased chances of a heart attack, cancer, diabetes, and other metabolic disorders.
Getting enough rest is critical for controlling blood sugar and preserving proper levels of hormones that are responsible for regulating insulin. A single night of poor rest can lead to blood sugar levels that resemble those of someone who has pre-diabetes. That would not be advantageous for someone striving to overcome their desire for sugar.
Sleep should be a key concern because of a million different reasons. This is one of the relatively few effective solutions in healthcare, and it doesn’t cost you a thing! Here are my top strategies for improving sleep quality (even as a mom!).
5. Try supplementing with chromium.
Doctors sometimes suggest taking chromium to regulate insulin. This vital trace element is crucial for keeping blood sugar levels in check.
Chromium intake in limited quantities may help to prevent the fluctuations of blood sugar levels, thus avoiding the hunger cravings that often arise. A physician suggested that I ingest 200 mcg of chromium one time daily in the early morning so as to maintain a healthy balance of glucose levels. You should consult with a physician or nutritionist before beginning a dietary supplement.
6. Get your B-vitamins.
Vitamins from the B-group are essential for the performance of numerous bodily processes, such as how you break down carbohydrates.
When you’re feeling stressful or have consumed an excessive amount of carbohydrates, these essential nutrients will be depleted. I discovered that I felt much more invigorated when I consumed a fermented live-source b-vitamin combination.
7. Stay hydrated.
Hankering for a sweet afternoon snack? Pour yourself a glass of water instead.
Thirst might be the culprit behind your sugar cravings. When you don’t drink enough fluids, your body struggles to generate the glycogen necessary to maintain energy levels. Consume a considerable amount of H2O to ensure it isn’t increasing your sugar issue!
8. Incorporate sweet spices as sugar alternatives.
Substituting a healthier option can persuade your brain into believing that you are consuming real sugar.
Try using sweet spices rather than the sugary, syrupy beverages you might typically drink. Cardamom, coriander, cinnamon, ginger, and Ceylon cinnamon are all great options.
If you appreciate hot chocolate, you could substitute a little bit of cocoa powder or unsweetened cocoa mix instead of sugar (I opt for carob instead). When you’re baking, think about adding one teaspoon of cinnamon powder or half a teaspoon of powdered ginger for every cup of flour in your recipe.
Many of these spices have a flavor that is on the sweeter side, but do not include any sugar in their ingredients. When you incorporate them into your dishes, you can achieve a sweet flavor, fooling your brain into believing you’re indulging in something sweet when in reality you are not.
9. Swap carbonated drinks for carbonated water.
No other beverage can outdo carbonated water in terms of satisfying one’s thirst and warding off sugar cravings. Drinks that are fizzy, like soda, sweet tea and energy beverages, contain a large amount of sugar and are usually not beneficial for your health. Nonetheless, it can be challenging to relinquish, particularly if you are participating in festivities or during the summertime when you need something to cool you down.
If you are attempting to reduce the amount of sugar in your diet, you should think about changing those soda pops with sparkling water (read the container, and confirm there is no extra sugar). It may be wise to abstain from Seltzer water, as it can potentially result in uncomfortable gastrointestinal problems such as bloating and flatulence. Instead stick to water, herbal tea, and lemon water.
Put some freshly squeezed fruit juices or natural herbs in your water to give it a different taste. You can add a hint of any saccharine seasoning and throw in a bit of fresh juice like cranberry or cherry to make it more visually appealing.
10. Eat whole foods.
Still, wondering how to beat sugar cravings? Quit processed foods! Many processed foods have added table sugar in them, including such items such as sauces, salad dressings, and snacks that may not appear to be unhealthy. In order to prevent yourself from succumbing to a sugar craving, it is essential that you avoid anything that contains sugar or food items with added sugars. If you have an incessant longing for sweets, consider transitioning to an eating plan with an emphasis on whole foods. The nourishment from these nutritious choices will reduce your desires for sweets.
Substituting whole foods for sugary snacks is more beneficial than responding to cravings. When you consume fresh items, your body obtains a mixture of nutrients that it can process rather than merely empty calories. Additionally, whole foods are more filling, so you’ll consume less food unconsciously–which often is why people crave sweets in the first place. Studies have further indicated that individuals who predominantly consume fresh produce typically have little inclination for processed, sugary snacks. If you hope to reduce your sugar desires, begin by consuming genuine food!
When purchasing food products from a store, people may likely opt for low-fat processed products, believing they are healthier. Consuming whole, natural foods containing fat, dietary fiber, and other essential nutrients can help stave off hunger until you can eat again.
11. Avoid simple carbohydrates.
Are you still wondering how to beat sugar cravings? Quit processed foods!
Many prepared foods, from sauces and salad dressings to snacks that don’t seem to be bad for you, have sugar added to them. It is imperative that you avoid all kinds of foods with added sugars or any type of food high in sugar if you want to overcome a yearning for sugary things. If you continually have an appetite for sugar, opt for an eating plan that consists of mainly whole foods. The natural elements present in these healthful choices will put an end to your desire for sugary snacks.
Munching on natural foods surpasses the desire for sugar in numerous respects. When you choose to consume foods that are unrefined, your body gets enhanced nutrition versus merely ingesting an abundance of superfluous calories. Eating whole foods can be more filling, so you’ll likely eat less without telling yourself to, which is usually the root of sugar cravings. Studies have also uncovered that those who mainly consume fresh fruits and veggies have little taste for processed, sugary fast food. If you’re trying to cut down on your sugar intake, begin by having a diet full of nutritious foods!
Foods made of refined white flour, like noodles, bread, and potatoes, break down quickly and release a lot of sugar during digestion. This results in a rapid rise in blood sugar levels, providing you with a speedy burst of energy. However, your blood sugar levels will spike as these meals do not have enough fiber to balance out the sugar within them. Your desire for the particular food will increase due to the amount of energy you got from eating it rather than the food itself.
12. Go cold-turkey.
Getting rid of all added sugars, including synthetic sugars, from your eating habits can be the most effective way to deal with your cravings, even if the first few days are tough.
This technique is most beneficial when there is an individual to make sure you stick to it, particularly in the early stages. Find a partner, including either your partner or a friend, to work on an activity with you. Why not make it a challenge – like abstaining from sugar for ten days?
After 10 days, your taste buds will be used to the new food and you won’t want to switch back.
13. Cut off energy drinks and fruit juices except for green vegetable juice.
Juicing removes all the fiber that would help regulate the rate at which sugar is released, meaning you will not experience the spike in blood sugar. This implies that you will experience all the other advantages that come from the fruit.
Drinking fruit juice or energy drinks will result in a quick rise in blood sugar, followed by a sharp decrease. This is due to the lack of fiber in these drinks, meaning that the sugar will be rapidly absorbed into the bloodstream. This will cause the body to produce insulin, which will move the glucose in the bloodstream away quickly, resulting in a decrease that will lead to a need for more sugar.
14. Practice healthy habits in the morning.
One of my preferred methods of controlling my sugar desires is to begin the day with healthy behaviors. Starting your morning off with a nutritious meal, engaging in physical activity, and organizing your tasks will help you reach your goals and make it simpler to abstain from consuming excessive calories during the later hours.
Final Thoughts
In all likelihood, you have encountered a desire for sugar at some stage throughout your life, just like most people. It can be hard to control sugar cravings, particularly if you consume sweet things frequently. However, there are several tactics that can assist you to quell the temptation to indulge in sweets when feeling hungry.
Substituting sweet spices for sugar, avoiding processed foods, ensuring adequate protein and fat intake, abstaining from energy drinks, and beginning the day with regular healthy habits such as exercise are all potential solutions to consider.
Dealing with the primary sources of sugar cravings is an important step towards overcoming them.
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