Lemon Water Or Apple Cider Vinegar
Both are somewhat sour tasting, which help to curb the sugar cravings. They also increase protein digestion by increasing the acid in your stomach.
Add some wholesome ingredients and make this detoxifying Two Ingredient Anti-Inflammatory Turmeric Tea Adding turmeric and ginger adds even more nutrition with antioxidants and can help keep away the sugar cravings. Plus the turmeric and adaptogenic herbs help to boost your immunity and beat inflammation.
Lets Look At The Ways Sugar Wrongs Us
- suppresses your immune system
- Excess sugar consumption is linked to cancer and tumor growth
- promotes weight gain and obesity
- disrupts the mineral balance
- contributes to depression, anxiety and mood swings
- promotes gut dysbiosis and fungal overgrowth in the gut
- contributes to insulin resistance and diabetes
- can cause hormonal imbalances
- increases risk for Crohns disease and ulcerative colitis
- disrupt the bodys pH balance
- can cause hypoglycemia
- will reduce good HDL cholesterol and increase bad LDL cholesterol
- prohibits weight loss
Some people are more sugar sensitive than others, and part of that depends on your genetics. Regardless, you can bio-hack your diet by manipulating certain macronutrients, like protein and fat, to balance your blood glucose levels and ward off cravings.
Heres an example: Lets say you start your morning with coffee and a pastry. You probably feel pretty good because that sugar is plugging up feel-good receptors in your brain, and maybe you get a little high as your blood glucose levels spike. But a few hours later, you crash when your blood glucose plummets again, and then youre hungry, jittery, anxious, moody, irritable. You eat lunch, probably too much because youre starving and you miscalculated your hunger needs, and then you may feel tired as all your energy is diverted into digestion. You may crave sugar in the afternoon, because your body knows it gives you a quick energy boost. Does that rollercoaster sound familiar?
Keep Your Meals Diverse
Make sure you incorporate all food groups when you prepare a meal. According to Nutrition Stripped founder, McKel Hill, MS, RDN, LDN, people don’t realize they’re what they’re missing in their meals and it could be detrimental. “I’ve found in my practice that often people crave sugar because of generally imbalanced diet as a whole,” she says. “At mealtimes, they might be missing out on enough fiber to keep them physically full or can be lacking enough protein to keep them satiated, or enough healthy fats. All the macronutrients work together to keep our blood sugars stabilized and keep us satiated so we need them all.”
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Eat A Substantial Amount Of Protein Every Day
Women need around 46 grams of protein every day, while men need 56 grams of protein depending on their weight and age. This means you should eat a meal with at least 20 grams of protein, 3 times a day. Proteins are essential for satisfying hunger for longer periods of time and help your body repair muscles for proper functioning.
Face Your Sugar Cravings Head
The first step in being able to say no to sugar is to face that you have a problem. In the same way, an addict must own up to the fact that control has been lost.
We know its not easy to fix a sugar addiction since we are surrounded by sugar everywhere. Plus our society tends to enable this form of addiction.
Lets face it, we celebrate with sugar, we use it to comfort ourselves and others. Just think of how a crying child is often given a lollipop to attempt to quiet them down.
Is it possible to say no to sugar if we surround ourselves with high-carb foods? Dont you agree that it would be easier to pass a temptation if it were not always nearby?
Would we ask an alcoholic to just be strong around a liquor cabinet? Of course not. Yet we somehow feel that its easy to be surrounded by trigger foods and to just learn to say no. Unfortunately, for someone with food addiction, it can be very challenging.
After all, we still need to eat and we still will have to be around family or friends who consume high carb foods. Unlike other addictions where you break off toxic relationships, thats not really an option when it comes to an addiction to food.
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How To Stop Sugar Cravings
The sweet taste of sugar from ice cream, candy, cola, and even breakfast cereals seems to dance on the tongue, oftentimes leaving one craving more.
Studies have found that sugar is addictive, and people who are addicted to sugar even experience withdrawal symptoms such as depression and mood swings when they try to cut it out of their diets completely.
This can be problematic for people with diabetes, who by definition cannot properly metabolize sugar and must manage their cravings for optimum blood sugar control.
This article will outline the ways to stop your sugar cravings and kick the habit for good!
Identify Your Daily Habits That Create Constant Sugar Cravings
Habits can be hard to break, but they’re built over time. Certain habits can predispose you to craving sugar. Here are just a few:
- Consuming soft drinks.
- Social pressure, like being around people who overconsume sugar and hyperpalatable foods.
- Using sweets like chocolate to cope with stress.
- Not having access to fresh, whole foods.
Once you identify the habits that you’re having the most trouble with, you can develop a plan to get back on track to optimize your health.
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Get Enough Magnesium In Your Diet
Did you know that magnesium deficiency frequently leads to sugar cravings?
Thats because magnesium regulates glucose, insulin and dopamine .
So, without enough magnesium its easy to see why sugar cravings go skyrocket!
Dark leafy greens, avocados, raw nuts, cacao and brown rice are all good sources of magnesium.
You can also take a good quality multi-vitamin that has magnesium to give your body the nutrients it needs.
How To Fix A Sugar Addiction
- Eat regularly. Eat three meals and two snacks or five small meals a day. For many people, if they dont eat regularly, their blood sugar levels drop, they feel hungry, and are more likely to crave sweet sugary snacks.
- Choose whole foods. The closer a food is to its original form, the less processed sugar it will contain. Food in its natural form, including fruits and vegetables, usually presents no metabolic problems for a normal body, especially when consumed in variety.
- Have a breakfast of protein, fat and phytonutrients to start your day off right.Breakfast smoothies are ideal for this. The typical breakfast full of carbs and sugary or starchy foods is the worst option since youll have cravings all day. Eating a good breakfast is essential to prevent sugar cravings.
- Try to incorporate protein and/or fat with each meal. This helps control blood sugar levels. Make sure they are healthy sources of each.
- Add spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.
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Embrace Sweet Fruits And Veggies
Nature created sweet flavors and theres no reason to demonize nature!
Mangoes, bananas, pineapples, papayas, sweet potatoes and other sweet, whole foods are packed with antioxidants and enzymes that are great for fighting wrinkles, eczema, bloating, inflammation and much more.
High sugar fruits naturally satisfy the sweet tooth and contain the vitamins and minerals we need to stay feeling and looking young.
The best way to get the benefits of the fruits?
Eat them when theyre quite ripe because ripe fruits alkalize the body .
What Dietetic Experts Say
Firstly, try consulting with a dietitian. Or since you’re here, listen to what our dietitian said about limiting sugar intake. Utilize these three steps:
You can also learn more about what nutritionists do to curb their sugar cravings here.
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Is Junk Food Addictive
There is a debate about whether junk food and overly processed foods are addictive. By addiction, I mean in the same way, a drug addict must get their next fix.
A study in the American Journal of Clinical Nutrition suggests that high sugar foods that are higher in the glycemic index can indeed be addictive.
How does this happen exactly? The study showed that high carb foods raise blood sugar even more than common table sugar.
Grains, starchy vegetables, and all things sweet actually trigger a part of our brain called the nucleus accumbens. This is the area of the brain that gives us a reward response.
Its where dopamine and serotonin are formed. Serotonin is what gives us the sensation of fullness and keeps our inhibitions in check. It is also responsible for keeping our moods stabilized and is a natural sleep promoter.
Reach For Fermented Foods
Fermented foods, and other sour foods, are really great for turning down the volume on sugar cravings.
If youve ever had something like sauerkraut, youve probably noticed that it leaves a neutral aftertaste in your mouth.
This aftertaste naturally suppresses your longing for sweets and helps to curb sugar cravings.
Another benefit of fermented foods? They provide the gut with healthy doses of good bacteria and as a result, combat candida.
This is particularly beneficial because candida feeds on sugar and when we have excess candida, the candida actually drives us to eat more sugar.
So, by upping your intake of fermented foods, you tip the scales in the favor of the good bacteria and this naturally neutralizes your sugar cravings.
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Why Is Sugar Addictive
Many people simply wonder why sugar is addictive. Certainly, not many people report an addiction to broccoli, so there has to be a reason! That reason is found in the chemical release of hormones in our brain when we eat sugar.
With every sweet bite, dopamine is released from our brain into our bodies. This is the link between added sugar and addictive behavior that is also found in substances such as alcohol, cigarettes, and illegal drugs.
The neurotransmitter dopamine is part of the reward circuit in the brain thats associated with addictive behavior. The high one feels from eating sugar makes one addicted to said behavior , creating a vicious cycle.
As you repeat the behavior more often your body adjusts to release less dopamine over time. The only way to feel the same high as before is to increase the release of dopamine, which in this case means to eat more and more sugar.
These same behaviors are found in people with drug and alcohol dependencies, but for sugar, the ingredient is much more accessible, available, and socially acceptable than illegal drugs, making it also much harder to avoid in everyday life.
On average, an average adult in the U.S. consumes around 77 grams of sugar a day, or about 60 pounds of sugar per year!
Are You A Sugar Addict
Wondering if you have an unhealthy relationship with sugar? You can start by answering the following question, to see if it gives you some clues.
- Do you find yourself eating sugary foods even when you are not hungry?
- Are you craving sugar and then eat more than you intended? Did you lose control?
- Do you often crave carbs, especially simple ones?
- Does the idea of removing simple carbs cause you an unusual amount of fear or anxiety?
- Do you find yourself justifying your attachment to certain high-carb foods?
- Do you defend your need to eat sugary treats?
- Do you feel sluggish, moody after you consume high-carb foods?
- Are you riddled with guilt after youve overindulged?
Those are not easy questions to ask ourselves. Because lets face it, who among us has not felt an overwhelming desire to eat something and have a craving met?
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How Much Sugar Is Okay
If sugar is so bad for you, then is any amount of it okay? Sugar is not a required nutrient in the diet .
The Institute of Medicine, which sets the Recommended Dietary Allowances, has not issued a formal number for recommended or allowable grams of sugar per day one should consume.
The American Heart Association, however, suggests that the average man consumes no more than about 9 teaspoons of added sugar per day, and the average woman consumes no more than 6 teaspoons per day. That is about the amount in a 12-ounce can of soda.
Natural sugars, like those found in fruits and dairy milk, do not count. The focus is on added sugar, found primarily in things like ice cream, candy, cakes, cookies, regular sodas, and other ultra-processed foods.
What Are You Craving
Lastly, dont ignore why you are craving something. Its a sign that our brain is starving and our biochemistry is out of balance. Overconsumption of carbs can lead to a brain that is not properly nourished.
We have a and a Private Free FB Group you can join for added support. Randy and I want you to know that you are not alone in this battle, that there are people who want to stand beside you and encourage you on your decision.
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Add Healthy Fats To Your Diet
Like protein, healthy fats help satiate your appetite and curb your sugar cravings. Healthy fats are found in lean protein, eggs, nuts, avocados, and fatty fish like salmon. Theyre great for simple snacks, like hard-boiled eggs or almonds, as well as main meals. Start your day with a protein-rich Oatmeal Power Bowl with Peanut Butter Drizzle, starring a trio of healthy fats from Earth Balance® Creamy Peanut & Flaxseed Spread, chia seeds, and flax seeds, to and curb those sugar cravings and keep you feeling charged all day. For a tasty lunch or dinner option, try this recipe for Pan-Seared Salmon with Guacamole made with spicy chipotle-seasoned salmon filets and chunky guacamoleyou can whip it up in less than an hour.
Use More Sweet Spices To Satisfy Your Sweet Tooth
Vanilla, cinnamon, nutmeg, fennel seed and cardamom all have unique sweet tastes that can be used in baked goods, coffee, smoothies, oatmeal and more.
And as an added bonus, these spices all come with health benefits that cant be beat. For example:
- Vanilla is an antioxidant that lowers cholesterol and helps with anxiety and depression.
- Cinnamon is an anti-inflammatory that regulates blood sugar and improves diabetes.
- Nutmeg relieves pain, improves digestion and is great for oral health.
- Fennel seed is great for bloating, irritable bowel and constipation.
- Cardamom is antimicrobial, improves depression and helps relieve respiratory issues like asthma.
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Can Poor Sleep Or Stress Cause Sugar Cravings Too
Yes, they definitely can. When you dont get enough sleep, you have more trouble decision-making because your brain is looking for energy from food containing glucose. When it comes to stress , were more likely going to choose foods that soothe our mood. Considering sugar increases dopamine, the feel food hormone, youll just want to have more and more.
Tips To Smash Sugar Cravings
Note that you dont have to and may not need to completely avoid sweet foods. Sweet is one of the 5 basic tastes, and some people find that completely avoiding sweet foods intensifies the cravings.Others, however, find sweet foods triggering.
Treat yourself to sugar free treats made with monk fruit or stevia, like this cashew cake batter pudding. Or even a piece of fruit with nut butter. Some people avoid binge behavior by just satisfying cravings for sweets with some dark chocolate or something sweet. This is not true for everyone, however: Some people may experience serious binge reactions if they eat sweet foods.
Here are some tips to keep blood sugar stable and cravings in check:
If you overdid it: The day after a sugar binge, start off with 8 ounces hot water and the juice of 1/2 a lemon to detoxify, and drink green vegetable juices if you have access to alkalize the body sugar is very acidic. Then stick to protein & veggies & plenty of good fats, like avocado, throughout the day to reset yourself.
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How Sugar Affects The Body And Brain
Experts have long known that high sugar intake can lead to obesity, a risk factor for many health conditions, but newer research suggests that added sugar may also increase your disease risk in other ways when consumed in excess.
“Your blood sugar rises rapidly, which creates inflammation over time,” says David Ludwig, a professor at the Harvard T.H. Chan School of Public Health and physician at Boston Children’s Hospital. If the inflammation becomes chronic, it can trigger a cascade of changes in the body that may eventually lead to chronic disease.
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Naturally occurring sugarsthose found in small amounts in fruits, vegetables, and milkare not the culprits in this process. These foods contain important nutrients and are often high in fiber, which slows the absorption of sugar into the bloodstream. The kind that causes health problems is added sugarany type, from agave to sucrose, that’s added to food during preparation or processing.
Exactly how sugar harms the brain is unclear, though inflammation likely plays a role. “It may also be that a diet high in sugar crowds out nutrients that are essential for brain health,” Katz says. “This may disrupt neurotransmitter levels, which impairs the brain’s ability to communicate with itself and could also contribute to mood disorders such as depression.”
Added sugar tends to hang out in these unsuspecting foods: