Z. Johnson
Do you find yourself constantly craving for those delicious pastries you usually see on your way home? Or, during a stressful day, do you feel like the need to constantly grabbing a bite of your favorite sweet snacks? These behaviors are more common than you think, and it happens to everyone, no exception. The difference is, depending on the situation, some of us are able to control these cravings more than others. There is so much information regarding how harmful eating sugars in excess can be for our body. However, the question is, how do I do to cut down on sugar cravings? The answer to this question may surprise you.
Why do we crave sugar?
Sugar is one of the main simple carbohydrates that our body uses for energy. Apart from that, psychologically speaking, sugar creates a sense of pleasure and satisfaction. Sugar is responsible for our brain releasing hormones and brain chemicals like serotonin, which make us feel good and “sort of satisfied”. The thing is that sugar also promotes our body releasing more hormones like insulin, and there is where the issue begins. The higher your blood sugar levels, the more insulin your body produces, and if not controlled, then you may find yourself wanting more and more sugar… That’s how we continually keep craving sweet foods. Also, remember that too much sugar intake is associated with the risk of developing high blood sugar problems, type 2 diabetes and overweight.
Cravings usually occur because of several facts: our diet is usually lacking nutrients, we are too stressed, we have an imbalanced life (I will go more into depth later), or simply we just have anxiety problems. There are many ways to approach a better control of sugar cravings, by simply making lifestyle changes. How to cut down on sugar cravings mostly relies on how you are making the necessary dietary adjustments. Now, it’s normal to crave for sugar sometimes, but the ideal is that it doesn’t become part of your daily pattern.
Sugar cravings and weight gain:
It is nothing new to everyone that eating too much sugar can increase the risk of going overweight. This is especially true if we are not eating enough of the other nutrients. The dietary guidelines state that we should eat less than 10% sugars daily. According to scientific evidence, sugar, compared to other nutrients, is easily stored as fat in your body. When the fat accumulates in your cells, then there is less control over your hunger and satisfaction levels, thus, increasing more anxiety and cravings. This is the reason why most people who are overweight have a hard time trying to cut down on sugar cravings. However, as you may know, there are tons of success stories of people who have lost weight without gaining it back, have had better control of their appetite and found a balance.
If you are in your healthy journey, still struggling to find a solution to cut down on sugar cravings, it is possible! You can beat the anxiety by just following simple steps. The key to solve this situation is to start including more of a variety of whole foods while at the same time doing other strategies to reduce on sugar intake. Let me break down the top easy ways to deal with the sugar cravings once and for all!
Cut down on sugar cravings: Top ways to beat the anxiety!
Choose quality over quantity: Go for whole foods
Whole foods should be your primary choice over processed foods. The reason is simple: you are getting more nutrients and fueling your body with the right nutrition. By eating right, you ensure not only that your body works properly, but that you will cut down on sugar cravings as well. Include whole foods from all the food groups: healthy complex carbs like oats, whole grains like beans, chickpeas, etc. Also, make sure you are filling half of your plate with the veggies and greens. Also, include dairy products, enough fruits and foods from the other groups.
Reduce processed sugars: Cut down on sugar cravings
This one is pretty obvious. But it may be tricky in some cases to identify processed foods with high amounts of sugar. One example, as I mentioned earlier, are the breakfast cereals. Refined sugars are commonly used in pastry, fast foods, candies, beverages and artificial drinks. As well, moderation is key when it comes to making you own drinks at home. Limit the amount of sugar you add, or go without added sugar altogether.
Use natural choices
This take us to the next way of curbing sugar cravings. There are natural sources such as raw honey, and now the natural sweetener stevia. This last option is actually one of my top recommendations when trying to stay aways from refined sugar. Stevia is a substance that comes from a plant, in which is minimally processed.
Spicing up your meals will help cut down on sugar cravings
One of the reasons why people find it hard to eliminate excess sugars is for fear of “tasteless foods”. But, this doesn’t have to be the case. You can still enjoy of tasty delicious meals, by adding more natural spices. Include more cinnamon, vanilla and other spices that give a “sweet” taste to your foods.
Increase your protein and healthy fats intake
This is key when it comes to curbing sugar cravings. Eating more protein and healthy fats help you feel more full, reducing hunger and therefore controlling your blood sugar levels. Adding more protein and fat also increases your body metabolism, helping it to work more efficiently and burn more sugar and fat reserves. Choose quality protein foods, like mentioned earlier, and focus on healthy oils and fats from whole foods.
Fiber is your best friend!
Fiber is also the main component in foods that helps you cut down on sugar cravings. This component reduces the amount of sugar you absorb in your gut. It also keeps down blood sugar levels, not to mention that it always makes you feel full and satisfied. There are varieties of foods sources of fiber. You want to go for rich fiber fruits like berries, kiwis, guavas, etc. Also, go for greens like spinach and kale, veggies; as well as whole grains and nuts.
Get healthy snack alternatives
You can snack on dark chocolate, dates, prunes, or fiber fruits like berries. A cup of strawberries not only gives you that sweet taste, but they add tons of fiber for your healthy blood sugar levels. You can also combine with yogurt, or nuts, which will add more nutrients like protein, vitamins and minerals to your body. There are many other snack alternatives to not focus only on those high calorie bagels or donuts.
Plan your meals ahead of time
If you plan your meals ahead of time you stand better chances of eating healthier and with more variety. By doing this, you will avoid grabbing any snack you find last minute that may be full of refined sugars. Think of a very busy day in which you hardly have time to prepare any snacks. And, if you are stressed, most likely you will go for something sweet. I always have some fruit slices ready, some nuts, yogurt or granola bars for on-the-go.
Reduce artificial sweeteners to cut down on sugar cravings
Artificial sweeteners seem to be losing popularity. However, it’s sometimes very easy to fall into the trap of the “no sugar” or “sugar free” trend with the modern processed foods industry. Here, I will advise you to carefully read all food labels before choosing a food categorized as “no sugar”. For the most part, these types of foods are packed with artificial flavors and sweeteners, or with chemical sugar substitutes. Evidence shows that artificial sweeteners can spike sugar cravings due to the higher “sweet flavor” they produce. It is often difficult to eliminate all together artificial sweeteners from our diet, especially if we eat foods that are processed, for example the “sugar free” gums. However, limit them or reduce intake to the minimum whenever you can.
Make sure you are eating enough!
This seems pretty much self-explanatory, but a lot of times, people believe that in order to keep their weight under control is to limit the amount of calorie intake and foods. It depends! Remember, quality over quantity! You want to make sure that your plate is full of protein foods, veggies and quality whole grains rather than just starving and eating minimum. Starving yourself doesn’t do any good to your goals, in fact, it will spike your cravings.
Drink a lot of water
Drinking sufficient water, besides keeping your body hydrated, will help you cut down on sugar cravings. Staying hydrated will boost your metabolism, making your body work efficiently in maintaining your blood sugar levels normal. It is proven that if you do not drink enough water, then your mind will be on food, and not necessarily on salty food! Aim for at least 8-10 glasses a day, and when you exercise.
Cut down on sugar cravings by practicing exercise
Working out is one of the best strategies to curb anxiety and cravings. Practicing exercise not only is good for staying in shape and boosting your metabolism, but is also key to be healthy emotionally. An active lifestyle will help you control stress, anxiety and be in a better mood. It also helps to level the hormonal activity and regulate hunger. There are many types of exercises you can do. Find the best ones according to your lifestyle and health goals.
Practice mindful eating
Mindful eating is that capacity of you enjoying your foods to the fullest. Being conscious of what you eat and the foods you savor is at a deep emotional level. Something as simple as just sitting down to eat without having any distractions around like your cell phone will make you enjoy better the eating experience. Mindful eating is a practice that encourages us to stop eating in a rush or just swallowing the food. Doing this also improves your digestion and makes you feel full for longer.
Be careful of emotional eating!
Emotional eating happens to everyone. Especially with us ladies, emotional eating is part of our lives, during certain periods. The problem is when we let it take control of us. If you crave for ice cream or a chocolate bar, go for it. But don’t take this as a daily pattern, or worse yet, as a comfort to solve your problems. Find the proper guide to resolve your emotional issues. Do not rely on foods to do so.
Try different combinations of foods and recipes
Being creative always helps! Yes, sometimes you can get bored of eating the same exact thing over and over. The best way to excuse yourself from sugar cravings is to combine different foods and textures. That’s right, go for a nice yogurt parfait or have a good overnight oatmeal cereal with pieces of fruit for breakfast. Try your unique recipes and make fun variations you’ll love!
Finally,
The key to cut down on sugar cravings is to make some adjustments to the way how you eat and your relationship with food. Remember to focus on quality whole foods, make proper food choices, and limit the processed options. There are always healthy alternatives and swaps you can make, it all goes down to been able to identify what works for you and what not. Also, make healthy lifestyle changes like staying active, plan your meals and use other strategies to deal with emotional stress. You will notice a huge difference by doing this simple yet effective tips! Let me know what are your thoughts on dealing with sugar cravings. Share this article with a friend who is on the healthy journey and needs this!
