Eat Protein And Fiber At Each Meal
We all know how important protein is to our diet, but making sure we have enough at each meal is also helpful for staving off sugar cravings. “Eat protein and fiber at every meal! This is the most important tool you could have on your plate,” says Brooke Alpert, RD, and author of The Diet Detox. “Both protein and fiber help to slow down the absorption of sugar to prevent any blood sugar spikes which would make you crave more sugar. Plus, they help keep you fuller longer, leaving you more in control over your food choices and less likely to dive into that cupcake!”6254a4d1642c605c54bf1cab17d50f1e
How To Stop Sugar Cravings: Eat More Regularly
Whilst were conditioned to think 3 meals a day is the best way to eat, this isnt strictly true. So if you find yourself experiencing serious sugar cravings a mere couple of hours after eating a meal, it could be time to re-think your eating routine.
Eating little and often can help avoid the temptation to indulge in sugar if you feel those pesky hunger pangs creeping in. Its also a great way to keep your blood sugar levels stable, too.
So how does it work?
Instead of 3 big meals a day, try switching to a small meal every 3-5 hours. These mini meals should be filling and rich in fibre, to help keep sugar cravings at bay. A light protein bowl, or cottage cheese with celery or carrots would work.
Tip #2 Use Simple Food Swaps To Reduce Cravings And Get Control Over Food
If you crave sugar and carbs swap in fruits and vegetables instead. Fruits and vegetables have fiber. Fiber helps tell the brain Im full. High fiber foods have carbs and help to stop cravings. Quitting cold turkey can make you feel nuts and can set you up for binge eating.
Yes, fruit has fructose. Fructose is fruit sugar. Fruit also has fiber and other phytochemicals and nutrients that help the body process the fructose.
TIP: Do not drink juice. Juice has sugar and no fiber. Juice causes sugar cravings and is not ideal for health or weight loss! Vegetable juice is ok! Fruit juice is not!
For other carb cravings swap in anything else thats organic and contains fiber and zero added sugars.
Protein is also important for stopping cravings. Protein helps stabilize blood sugar levels and stop hunger and cravings for carbs.
Also Check: Why Is Sugar Level Low
Percentage Of Adults Who Regularly Use
STEP 3: SLOWLY REINTRODUCE SUGAR.
After detoxing, treat yourself to “social sweets” onlymeaning sweets you eat with others in fun situations. This way, you keep added sugar out of your home without denying yourself the occasional sweet. “You can tell yourself, I don’t need to eat sugary treats in the house because I’m going to have a better dessert when I go out with my friends tomorrow,” Blatner says. At home, aim to flavor all your foods with only naturally occurring sugars.
STEP 4: DON’T EXPECT PERFECTION.
Now that you know how powerful a sweet tooth can be, you won’t be surprised to experience at least a few challenging moments as you detox from added sugar. But don’t let that discourage you: “Tell yourself, This is just 1 week, and I’m going to feel amazing,” Bazilian suggests. “Remind yourself that you’ve done much harder things in life.”
If you do give in to a craving, don’t blame yourself or give up. “Recognize how omnipresent sugar is and how easy it is to give in to temptation,” Bazilian says. “Then get back on track and don’t sweat it. You really can change your lifelong eating patterns.”
Add More Protein To Your Diet
Protein not only curbs your appetite, it helps reign in sugar cravings. Theres also evidence that a diet higher in protein is better for weight loss and weight control. What do you eat for breakfast? Hopefully, it wasnt a high-carb muffin or croissant. Your body breaks down foods rich in carbohydrates and low in fiber quickly into sugar, and it has the same effects on your metabolic health as the sugar you put in your coffee.
What can you do to mitigate the harmful effects of sugar? Replace that muffin or croissant for a hard-boiled egg or other higher protein, lower carbohydrate food. Consciously switch some of the high-carbohydrate foods youre eating with protein. The exception would be healthy, fiber-rich carbohydrates you get from whole foods.
Swap Carbonated Drinks For Carbonated Water
Nothing can beat carbonated water when it comes to quenching your thirst and curbing sugar cravings. Carbonated drinks like soda, sweet tea, and Energy Drinks have a lot of sugar and are generally not good for you. However, it can be difficult to let go, especially if you are attending parties or in the summer when you want something to calm the heat.
If youre trying to curb your sugar cravings, you may want to consider replacing these carbonated beverages with seltzer water . Note that drinking Seltzer water can possibly cases gastrointestinal disturbances, like bloating and gas so you might want to avoid it. Instead stick to water, herbal tea, and lemon water.
Try infusing your water with freshly squeezed fruit juices like lemon or natural herbs for a different flavor experience. You can also include any sweet spice and add a splash of natural juice such as cranberry or cherry juice to give it color. See Is Soda Bad For You?
Distance Yourself From The Craving
When you feel a craving, try to distance yourself from it.
For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving.
Some studies have also shown that chewing gum can help reduce appetite and cravings .
Try to distance yourself from the craving by chewing gum, going on a walk or taking a shower.
Also Check: Is Stevia Better Than Sugar For Diabetics
How To Beat Sugar Cravings Once And For All
The question of how to beat sugar cravings is a common one because its a real problem that most people are struggling with. In fact, sugar cravings are one of the most common food cravings in the United States today, and many people are searching for ways to beat it once and for all.
The average American consumes about 152 pounds of sugar a year. Thats roughly 22 teaspoons every single day. And for kids, they consume even more, at 34 teaspoons every day, which makes nearly 1 in 4 teenagers prediabetic or type 2 diabetic. This is why 70% of Americans and 40% of kids are overweight.
According to research, 98% of women and 68% of men have experienced sugar cravings. And the more sugar you eat, the more youre likely to crave it because sugar is eight times as addictive as cocaine.
Its easy to crave sugar when youre stressed, tired, or otherwise not feeling your bestnot to mention that it can make you feel better in the moment. In the long term, however, excessive sugar consumption can lead to weight gain and health issues such as diabetes and heart disease. So, if youre craving sugar, the best course of action is to curb those cravings before they get the better of you.
While theres no magic bullet to stop sugar cravings, these 10 ways can help you learn how to beat sugar cravings and stay on track with your diet.
How Do You Stop Sugar Cravings
‘The key to reducing sugar cravings is understanding what’s triggering them and to focus on balancing blood sugar to manage physical cravings,’ says Adrienne. ‘Eat fruit with fat or protein to reduce the impact on blood sugar, plus whole nutrient-dense foods to replace processed and sugar-laden food.’ Nutrient-dense foods include fruit, veg, wholegrains, eggs and oily fish such as salmon and sardines.
Another effective way to stop sugar cravings is ‘to eat plenty of protein at each meal,’ advises Suzie. ‘Eat eggs, meat, dairy, nuts, seeds, fish, beans or high-protein grains such as quinoa. When we eat protein, it stimulates the opposing hormone to insulin thereby balancing blood sugar response and reducing cravings,’ she explains. ‘Whenever you feel sugar cravings coming on, reach for a protein snack such as some nuts or seeds. Or an oatcake with hummus, cottage cheese or nut butter, or some natural yoghurt,’ recommends Suzie. ‘Its amazing how quickly urges dissipate and tastebuds adapt.’
If chocolate is your weakness a little bit of what you fancy can actually ease your sugar cravings. But it must be the right sort. ‘Eating small portions of “healthier” dark chocolate can help if you’re craving chocolate, as this contains both magnesium and antioxidants,’ says Adrienne.
Don’t Miss: How To Check Blood Sugar With Iphone
How To Detox From Sugar
Overcoming sugar addiction is part physical and part psychological. Id say the psychological element is the most difficult, and in order to move beyond it you must change your subconscious feelings about food. Lets take a look at how you can take care of your body and mind during your sugar detox.
Sugar Craving Cause: You Ate Too Much Starch And Not Enough Fat And/or Protein
When you eat a heavy, starchy meal, like a giant bowl of grandmas spaghetti, youre pretty much setting yourself up for a guaranteed gelato craving. All that pasta with no fiber or protein is like a big bowl of sugar that will lead to a blood sugar spike and crash, leaving you yearning for more sugar! Those calories in that bowl of spaghetti are absorbed fast and dont keep you feeling full or satisfied.
Read Also: Are There Sugar Free Marshmallows
How To Stop Sugar Cravings: Combine Foods
Looking for ways to enjoy sugar without the serious calorie hit?
Then our final diet hack may be for you.
All you need to do is think a little more strategically about how and where you get your sweet tastes. Rather than eating a whole chocolate bar, why not melt down a few squares to drizzle on strawberries?
This way, youre still getting your sugar fix while consuming a bunch of healthy nutrients at the same time! And, as strawberries are high in fibre and pretty low in sugar themselves, they make the perfect healthy addition to any super sugary snack.
When To See A Doctor
If you find yourself feeling dizzy without sugar, or having regular cravings, it’s time to call a professional, as it could indicate a deeper problem. If you are craving sweets chronically, Goodman says this may indicate that you have hypoglycemia, for instance.
Even if it’s a sign of a nutritional deficiency, a professional can help determine what you’re lacking, how much you need, and ensure the lack of the vitamin or nutrient doesn’t lead to further problems. Magnesium deficiency, for example, has been linked to everything from osteoporosis to type 2 diabetes to heart disease. . When our body doesnt have enough magnesium, it will have trouble bringing energy into the cells and thus, feel deprived and crave sugar, Fahad explains.
Read Also: How To Reduce Blood Sugar Level Immediately
How To Stop Sugar Cravings: Stay Busy
Think back to the last time you felt serious sugar cravings. Were you at home on your own, with a bit of free time to kill? Or out and about with friends having a great time?
Truth is, boredom is a massive contributor to sugar cravings. In fact, research has shown that, for some reason, were just hardwired to fancy carbs, fats, and sugars when weve got nothing to do.
The simple answer? Try to stay busy!
We dont mean all the time, of course, because then youd reach burn out. But even when you are at home resting, just try to be aware of how the mind may start playing tricks on you. Do you really want another cookie? Or is one enough? Get up, walk around, read a book, watch a film just do something busy for a moment, and then see if you still want another cookie after all.
Before you know it, your daily sugar cravings could become a thing of the past.
Sugar & Insulin Resistance
Your brain and body need glucose to survive. When your body perceives that blood sugar is getting too low, it sends you a signal that it needs fuel. You get hungry, or maybe you crave sugar because your body knows its a calorie dense and efficient way to give you a fast boost. When you eat sugar, white flour , alcohol, sodas, candy, cookies, pastries, etc, your body uses a hormone called insulin to transport the glucose to your cells for usage. When you eat too much sugar, your pancreas releases a whole lotta insulin to usher all that glucose into your cells, and blood glucose levels drop again , and your blood sugar levels drop too low, so you crave sugar again to bring the levels back up.
The problem with this cycle is that eventually, your cells stop responding properly to insulin. They already have enough glucose, so they lock the door and dont allow insulin to escort glucose into the cell. Your pancreas is overworked as it continues to churn out insulin in response to all that sugar youre eating, but now you have become insulin resistant because your cells dont want all that excess sugar. This causes your blood sugar levels to rise, setting you up for type 2 diabetes and heart disease.
You May Like: How To Chart Blood Sugar
Herbs And Natural Ways To Stop Sugar Cravings
Ginger provides many benefits when it comes to health. For sugar cravings, ginger is known to cleanse the palate so that you wont have to crave something sweet anymore. It further helps alleviate digestive issues and detoxify the organs.
How to use: Adding ginger to your teas, stir-fries, and other recipes is the best way to naturally introduce ginger to your diet.
The first thing that comes to mind when thinking about knowing how to stop sugar cravings naturally is probably cinnamon. The spice has a naturally sweet taste that can substitute for sugary foods. However, what makes cinnamon the best weapon against sugar cravings are the polyphenols it contains. This substance helps in controlling the blood glucose level, which in turn reduces sugar cravings.
How to use: Just like ginger, you can simply add cinnamon to your diet when you sprinkle it on foods, teas, and even fruits.
A natural detoxifier, turmeric has become one of the worlds renowned spices with its many health benefits. Adding turmeric to your diet helps remove environmental and dietary toxins that may affect your blood sugar levels. It also helps lower bad cholesterol levels and inflammation. You can make turmeric tea using turmeric powder and other helpful ingredients such as ginger.
How to use: You can add some cloves to your tea and other drinks. You may also sprinkle it on fruits, veggies, stews, and sauces.
Apple Cider Vinegar
You may also like:
How To Stop Sugar Cravings Naturally
I must admit that I have a sweet tooth, and I couldnt say no to sweets and desserts. But who can blame me? Sugary foods are just too good. They satisfy my taste buds and console me whenever I need some comfort food. However, it came to a point when I realized that I have to limit my sugar intake. It affected my weight and general health. Though I didnt want to admit it then, sugar is downright unhealthy, especially when taken in huge amounts.
Putting a stop to sugar craving is a challenge. Sugar craving is like an addiction once youre in, youll find it hard to go out. Sugar cravers can agree with me that consuming sweets provides us with an initial high feeling, it keeps us energized. But then, once the sugar effect fades away, we feel a bit down. This will lead to another sugar craving, and the cycle goes on.
Also Check: Is Diabetes Low Or High Sugar
Donuts And Other Sweets Are Common Sources Of Added Sugar
If you usually have a hankering for something sweet after meals, find it hard to pass up dessert, or rely on sugar-filled coffee drinks for an afternoon pick-me-up, youre not alone. A study published in June 2017 in Appetite found that 86 percent of people who had food cravings thought about high-calorie foods specifically, those containing chocolate.
The good news: Reaching for healthy foods high in nutrients like protein and fiber can help stave off unhealthy hankerings.
Here are some of the foods that can help keep cravings for sugar at bay:
- Seeds, such as sesame and chia
- Pulses, such as beans, lentils, and chickpeas
Below, find a full list with the scientific reasons why they may be effective. Plus, learn more about what may be behind your sugar cravings in the first place.
Ways To Beat Sugar Cravings
Find yourself eating sugary snacks, sweet drinks and baked goods almost every day of the week? Itâs likely that youâre getting too much sugar in your diet.
Having a little bit of sweetness is perfectly normal, however too much sugar can start to effect numerous things around your body, including your blood sugar levels, your teeth and even your heart.
Struggling to reduce your sugar intake? There are ways you can beat those powerful sugar cravings. First, though, letâs take a look at why exactly we crave sugar.
Also Check: What Is The Reading For Normal Blood Sugar
How To Help Curb Sugar Cravings
Sweet treats can be part of a balanced diet when enjoyed in moderation. But what happens when moderation turns into frequent sugar cravings? The truth is almost everyone gets sugar cravings, so the question becomes how to manage them.
The good news is that researchers have studied sugar cravings and their findings may help you get some relief. Learn why you have these cravings so you can learn how to curb them.