Those of you that suffer from intense sugar cravings understand why I devoted an entire post to this very topic. The sudden onset of a hankering for something sweet can be completely paralyzing to those that have dependencies on sugar. Sugar is more than just an ingredient that makes candy and soda sweet. Sugar is actually a drug; one that your body can become extremely addicted to. While we all like a treat now and then, sugar has made it's way into more foods than just desserts. In fact, sugar is in almost everything we consume. Next time you go grocery shopping, check out some nutrition labels of foods that seem relatively 'healthy' and you'll see what I mean. For example: certain honey-flavored Greek yogurts on the market have more sugar in their small little cups than a 2- pack of Reese's cups! The average american consumes upwards of 150 pounds of sugar yearly! That is disturbing and definitely something that we shouldn't ignore. Let's take a look at how we can kick those sugar cravings to the curb and put a dent in that gigantic number.
1.) Address the craving
When you start to dwell on the thought of having something sweet, don't just ignore the craving with the hope that it will go away. Sometimes this works; most times it doesn't. Your body is much smarter and much more persistent than that. Realize what your body is telling you, try to determine why and then address the situation appropriately.
2.) Cut down the carbohydrates
One of the main reasons our bodies crave sugar is because we dump so many carbohydrates into them daily. When we teach our bodies that carbohydrates are a primary energy source, it makes perfect sense that we would continue to crave them all day long. Instead, load up on protein, healthy fats and fiber to maintain blood sugar control and keep these cravings at bay.
3.) Don't eliminate ALL sugar
There is a reason that they say 'moderation is key'. While going completely sugar-free may have positive effect on the body, it can also skyrocket your cravings out of control. The key, in my opinion, is to allow your body some sugar of the appropriate variety. Focus on naturally sweet foods such as fruit, sweet potatoes, butternut squash, carrots and colored bell peppers.
4.) Brush your teeth
After finishing a meal, particularly dinner, brush your teeth right away. The minty sweet sensation will signal your brain that it has received something sweet and that eating has ceased for the night. This is a great way to trick yourself out of cravings.
5.) Find the root cause
As stated above, many times sugar cravings are the result of the over-consumption of them. However, cravings can also flare up for other reasons. When we are excessively tired or stressed, the body may crave sugar as a way to maintain blood sugar and increase energy. Don't be fooled by this; you probably just need a hearty meal and a nap!
6.) Ax the artificial sugars
This one is quite controversial, but here's my take on these sugar impostors. While sweetener in colorful packets boast contributing 'zero calories' to your daily intake, they forget to mention that they do have a negative effect on your body.. When the brain senses that a sweet food has been ingested, the body prepares for a blood sugar spike (how can you blame it?). Insulin is called to duty and released into the blood steam. Due to the lack of a real sugar spike, insulin pushes the blood sugar downward and thus, you crave more sugar. Choose more natural sweeteners like agave nectar, honey or Stevia; but always pair them with other foods to avoid said blood sugar spike.
7.) Maintain a balanced diet
If you are giving your body all the nutrient it needs, cravings are less likely to occur. A nutritionally balanced body is a happy body! Remember that when you crave something, sugar or not, there's most like a reason. Lucky for you, these reasons are usually preventable! So aim to consume an array of proteins, healthy fats and fiber from fruits and vegetables daily. Now, wave goodbye to your cravings :).
Melissa Stoner, R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef
1.) Address the craving
When you start to dwell on the thought of having something sweet, don't just ignore the craving with the hope that it will go away. Sometimes this works; most times it doesn't. Your body is much smarter and much more persistent than that. Realize what your body is telling you, try to determine why and then address the situation appropriately.
2.) Cut down the carbohydrates
One of the main reasons our bodies crave sugar is because we dump so many carbohydrates into them daily. When we teach our bodies that carbohydrates are a primary energy source, it makes perfect sense that we would continue to crave them all day long. Instead, load up on protein, healthy fats and fiber to maintain blood sugar control and keep these cravings at bay.
3.) Don't eliminate ALL sugar
There is a reason that they say 'moderation is key'. While going completely sugar-free may have positive effect on the body, it can also skyrocket your cravings out of control. The key, in my opinion, is to allow your body some sugar of the appropriate variety. Focus on naturally sweet foods such as fruit, sweet potatoes, butternut squash, carrots and colored bell peppers.
4.) Brush your teeth
After finishing a meal, particularly dinner, brush your teeth right away. The minty sweet sensation will signal your brain that it has received something sweet and that eating has ceased for the night. This is a great way to trick yourself out of cravings.
5.) Find the root cause
As stated above, many times sugar cravings are the result of the over-consumption of them. However, cravings can also flare up for other reasons. When we are excessively tired or stressed, the body may crave sugar as a way to maintain blood sugar and increase energy. Don't be fooled by this; you probably just need a hearty meal and a nap!
6.) Ax the artificial sugars
This one is quite controversial, but here's my take on these sugar impostors. While sweetener in colorful packets boast contributing 'zero calories' to your daily intake, they forget to mention that they do have a negative effect on your body.. When the brain senses that a sweet food has been ingested, the body prepares for a blood sugar spike (how can you blame it?). Insulin is called to duty and released into the blood steam. Due to the lack of a real sugar spike, insulin pushes the blood sugar downward and thus, you crave more sugar. Choose more natural sweeteners like agave nectar, honey or Stevia; but always pair them with other foods to avoid said blood sugar spike.
7.) Maintain a balanced diet
If you are giving your body all the nutrient it needs, cravings are less likely to occur. A nutritionally balanced body is a happy body! Remember that when you crave something, sugar or not, there's most like a reason. Lucky for you, these reasons are usually preventable! So aim to consume an array of proteins, healthy fats and fiber from fruits and vegetables daily. Now, wave goodbye to your cravings :).
Melissa Stoner, R.D., C.P.T.
Registered Dietitian
Certified Personal Trainer
Professional Chef