What Is The Root Cause Of Sugar Cravings
The root cause of sugar cravings is a micronutrient deficiency. The human body is intelligent and gets us to crave foods that contain the nutrient we may be missing. For example, you may be strongly craving chocolate because you have a magnesium deficiency chocolate is a rich source of magnesium! Moving forward, make sure youre checking your vitamin levels and aiming to eat foods rich in the nutrients you need, without the high levels or sugar.
Vitamins For Sugar Cravings
We all know vitamins and minerals are foundational to health. But we dont necessarily realize how these deficiencies can cause unpleasant symptoms Like sugar cravings.
I should note that when taking vitamins for sugar cravings, it may take a bit of time to notice the difference. Most of us are deficient and it takes time for these nutrients to build up in our tissues. There are faster options I will discuss below, however, we also want to address the root cause.
So what vitamins are helpful to curb sugar cravings?
Thiamine and vitamin D are particularly helpful.
Why?
They help regulate blood sugar.
Thiamine in particular is required to metabolize glucose, aka sugar. If we dont have enough B1 to process the carbs were consuming, our blood sugar is a crazy roller coaster. We want blood sugar levels to be more like a lazy river.
Thiamine will improve carbohydrate metabolism, assist blood sugar regulation, which improves sugar cravings. In fact, thiamine is proven to reduce blood sugar levels in diabetics.
Next on the list is vitamin D.
While not as strong as thiamine, there is some evidence that vitamin D can help you manage your sugar cravings.
How?
Like B1, vitamin D helps manage your sugar cravings in an indirect manner. Studies have shown that vitamin D helps improve insulin sensitivity.
Improved insulin sensitivity means your cells are using glucose more efficiently. This leads to more well-regulated blood sugar. And yes, you guessed it, improved sugar cravings!
Supplements To Curb Carb Cravings
There are number of supplements available by manufacturers that help to suppress carb cravings.
However you have to consult your physician before starting these supplements.
- There are supplements in the form of mouth sprays which can be sprayed into the mouth to suppress carb cravings.
- Gymnema Sylvester herb: it is a natural herb that suppresses the craving for sweets and sweet products. The herb comes in the form of pills and it also promotes pancreatic function.
- The amino acid L- glutamine is another supplement available that curbs the carb craving. It comes in powder form and it is odorless and tasteless. It can be taken in the morning dissolving it in water.
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Sugar Contributes To Liver Damage
The liver is one of the unsung heroes of the human body. Its responsible for so many functions… Yet doesnt get the credit it deserves.
Sugar is one of the many kryptonites that wrecks liver function.
Our lovely liver is responsible for processing sugar. It decides whether to store the sugar or use it immediately for energy.
Normally, this is a seamless process. The problem is Most of us consume way more sugar than the body is equipped to handle.
The liver is able to store 100g of glycogen and muscle tissue is able to store 400g glycogen at maximum. The rest is stored in adipose tissue, aka fat.
The massive quantities of sugar many of us eat taxes and overburdens the humble liver. Much like too much alcohol.
The result?
Chronic overconsumption of sugar leads to non-alcoholic fatty liver disease.
Obviously, we dont want that! So keep on reading to discover how we can break up with sugar.
Warning: You May Feel Worsenot Better
Some people find they feel more bloated, gassy or constipated when they increase probiotics, prebiotics and other fibers in their dietboth in the forms of foods and supplements. This is often a sign that you have dysbiosis that may need to be addressed with a functional medicine practitioner who can customize a nutrition, supplement and lifestyle protocol for your body.
Personally, I prefer a two-pronged approach: the first one by bringing in probiotics , along with various botanical herbs designed for bacterial overgrowth , in addition to introducing a high-potency, broad-spectrum enzyme to take with each meal and again 60 to 90 minutes after the meal. After a 3 to 4 week regimen of getting the basics of the gut in order, bringing in more high-fiber foods within a mixed meal gradually to enhance tolerance and gauge response. Sometimes, people respond poorly to fibers due to lack of an adequate gut mucin layer, so the husks of fibers become irritating for the gut lining. In those cases, focusing on aloe, glutamine, and zinc, to name a few can be helpful. Others simply have such a low growth of healthy bacteria that it takes a little longer of regular probiotic intake plus low dose soluble fiber supplements to help them improve tolerance of more fiber rich and probiotic rich foods.
Gut healing is a journey, but with consistency, a healthier biome can be won.
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How Can I Break Sugar Addiction
Sugar Cravings And Chromium
Most Americans have a diet that is low in chromium, though not deficient. Chromium is an important part of blood sugar regulation.
The GTF is a necessary aspect of allowing insulin to deliver glucose to your cells, so they can get the energy they need. Consequently, not having enough chromium in your diet can lead to intense sugar cravings.
You can get chromium naturally from broccoli, grape juice, English muffins, garlic, basil, orange juice, turkey breast, whole wheat bread, red wine, apples, bananas and green beans. When it comes to recommended daily intakes, men should take between 30 and 35 micrograms, whereas women should take between 20 and 25 micrograms, according to the National Institutes of Health.
Pregnant or lactating women, however, should have at least 30 or 45 micrograms of chromium, respectively, from their diet on a daily basis.
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Why We Want To Eat Sweets
Why do so many people find cookies and cakes irresistible? Instead of reaching for fruits and veggies, many people choose sugary desserts and candies to get them through the day. Dont feel ashamed of your frequent sugar cravings. Theres plenty of science behind why we do this.
Sugar releases a hit of dopamine a neurotransmitter involved in reward-seeking and pleasure in your brain. When you eat something sugary, your brain registers it as pleasure overload. You start to seek out more sugary foods to get the same release of feel-good brain chemicals.
During human evolution, we sought out high-calorie foods to fuel our bodies in times of starvation. We had to keep up enough energy for hunting, fighting predators, and reproducing. Sugary foods tend to be higher in calories, so we developed a biological preference for the sweet stuff.
If we are so hardwired to eat sugar, why shouldnt we? What are the downsides to consuming excessive amounts of sugar? Heres what we know about sugars impact on your overall health.
How Magnesium Supplements Can Help Cut Sugar Cravings
First, it may be helpful to understand what magnesium is in general and what it can be used for. This essential mineral, which is not produced by the human body and can only be found in certain foods and supplements, is needed for a multitude of functions across the entire body.
Magnesium is helpful for regulating blood pressure, bone development, and maintaining regular muscle contractions and heart rhythm. If you are deficient in magnesium, you may experience things like nausea, weakness, or vomiting.
One lesser-known benefit of magnesium is its ability to help crush sugar cravings. According to a report from the Journal of Nutrition, people with magnesium deficiencies may find themselves craving chocolate more than usual because of chocolate’s high magnesium content.
Considering that a Hershey’s Mik Chocolate Bar can have as much as 24 grams of sugar in it, reducing your chocolate cravings can significantly lower your added sugar intake.
Magnesium is also known to help regulate your blood sugar levels, which can help with sugar cravings and a feeling of more satiety after meals.
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A Note On Sugar Substitutes
Many readers ask me if they should swap out their refined sugar for artificial sweeteners or other substitutes. Unfortunately, just switching out sugar for another kind wont address the underlying problem. In some cases, it may even lead to more serious problems. I personally use xylitol and stevia as natural sweeteners on occasion. You can read my full take on sugar substitutes here.
Supplements That Cut Carb And Sugar Cravings Like Crazy
When most people try to lose weight, the first two things that go out the window are carbs and/or sugar. Unfortunately, those are the two monsters that most people seem to crave the most. Did anyone ever turn to you and say I have the worst craving for some steamed broccoli? Probably not. But how about, OMG, I would cut off my right arm for a pizza? Well, we have some good news for you. Cutting those cravings is as simple as taking a vitamin supplement. If you want to lower your carb and sugar intake, shift your body into a fat burning mode , ensure that the carbs you are consuming do less damage to your hips and thighs, and reduce that urge to snack at night, then its simply a matter of finding the right supplement that works with your body. Keep reading for the 10 vitamin supplements that are known to cut cravings so you can stick to that diet and be beach ready by summer time!
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Role Of Minerals In Regulating Blood Sugar Level
Lack of minerals can cause dehydration. But our body craves sugar instead of water. So, supplementing our mineral levels can be highly beneficial. Mineral deficiency is common in people who have sugar cravings. Isnt it true that a lack of essential vitamins and minerals might make you crave sugar much more? So, be conscious of your bodys mineral and nutritional levels!
Avoid Alcohol Especially Beer
Beer contains empty calories and high amounts of carbs which will increase your insulin levels and lead to more sugar cravings.
If you absolutely need something with alcohol, try a glass of wine or distilled liquor instead -but keep in mind that these also contain empty calories as well so only drink the amount specified on your keto diet plan for maximum results.
Dont chase your whisky with sugary drinks, When your hangover hits, you will crave junk food and this is absolutely what we are avoiding.
Avoiding all sugary drinks such as soda is another way to reduce urges for sweets because when were thirsty its natural for us to crave sweet things like fruit juice or other beverages containing sugars.
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Beat Your Sugar Cravings With Purebalance Serotonin
Now you know the problems sugar can cause for your physical and mental health. You want to stop eating it, but how do you crush those intense cravings for sweets?
PureBalance Serotonin is our premium serotonin supplement that can help curb cravings for sugar.* This supplement improves your mood and boosts feelings of happiness, which leads to fewer sugar cravings.* Heres how it works.
Eat More Protein And Good Fats
Sometimes, the cause of food cravings might be as simple as snacking on too many processed carbohydrates on a regular basis and not getting enough protein and fats.
Carbs like sweet potatoes provide a quick and easy source of energy for the body, and they certainly have their place. When you get into a habit of eating too many carbs, however, the result can be blood sugar fluctuations that lead to cravings.
Proteins are made up of amino acids, which are vital for balancing hormones and avoiding sugar cravings. Healthy fats from whole foods like avocado help fuel the body, while increasing satiety to ward off immature feelings of hunger.
Over the long-term, eating healthy fats and proteins can help with sugar cravings. They provide your body with essential fatty acids, amino acids, and micronutrients it needs to remain in balance and not crave foods unnecessarily.
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How To Eliminate Sugar Cravings
We all know the feeling when that sweet tooth hits and it can take a tremendous amount of willpower to fight the urge to reach for the sugary foods.
This is because sugar supplies a quick boost of energy and spikes feel good chemicals like dopamine in the brain which make us more likely to reach for more from this pleasurable high that gets activated.
Though we all like to indulge every once in a while and enjoy that sweet kick, sugar addiction is real for a lot of people and can even start to interfere with their quality of life.
But it’s not all about willpower! Physiological changes that may be induced by dietary patterns, gut microbiome status, and lifestyle practices can play a big role in the occurence of sugar cravings.
If you regularly experience intense sugar cravings, this may be a sign of wonky blood sugar, insulin resistance, magnesium deficiency or poor intestinal health.
Other factors such as lack of sleep, chronic stress and nutritional deficiencies can also result in increased carbohydrate cravings and an affinity for sugar.
We are all aware by now that sweet foods aren’t actually doing us any good except for the brief satisfaction that it provides in the moment.
High sugar intake is associated with health problems such as high blood pressure, heart disease, diabetes, weight gain, inflammation, and fatty liver disease.
Sugar Increases Risk Of Cardiovascular Disease
Based off the previous mentions, this should be of little surprise!
Sugar is also deleterious to heart health.
As I touched upon before, excess sugar contributes to elevated triglycerides and reduced HDL, or good cholesterol.
Its a little known fact that HDL cholesterol actually acts as a healing agent in the body. So when levels are low, this is an indicator that there is a wound actively being healed in the body. Likely, the location of the injury is in the arteries.
Caused by sugar, of course.
Think about it.
What is one of the main properties of sugar?
Its sticky.
The same thing happens inside of your body. Sugar takes residence in your cells and hardens. As you know, the last thing you want your arteries to be doing is harden.
Sticky sugar and hardening arteries put you on the fast track to cardiovascular disease.
But it doesnt have to be this way!
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How To Stop Sugar Cravings
Ready to go sugar-free? I recommend starting with a sugar detox to break the habit and allow the body to heal. This can be difficult, but going cold turkey might not be as difficult as you think. Stock your fridge with low-sugar fruit, like berries, to help ease those cravings.
You can also slowly wean yourself by reducing your sugar intake over time. Start by replacing refined sugar with natural sources, like coconut sugar or maple syrup, before transitioning fully off the sweet stuff. Heres how to tackle either kind of sugar detox.
Here are a few other things Ive found that can help you curb sugar cravings naturally.
How To Stop Sugar Cravings: 5 Tips For The Long Term
One of the best ways to manage sugar cravings is to stop them before they start. To help you do that:
- Skip artificial sweeteners. They donât necessarily lessen cravings for sugar. And they âhavenât demonstrated a positive effect on our obesity epidemic,” says Grotto, author of 101 Foods That Could Save Your Life.
- Reward yourself for successfully managing sugar cravings. Your reward could be large or small. Remember why youâre working on it and then reward yourself for each successful step.
- Slow down. For 1 week, focus on your sugar cravings and think about what youâre eating, suggests Chambers. Diet mayhem often results from lack of planning. So slow down, plan, “and eat what you intend to eat, instead of eating when youâre desperate,” Chambers says.
- Get support. Many people turn to sweet foods when they’re stressed, depressed, or angry. But food doesn’t solve emotional issues. Consider whether emotions are involved in your sugar cravings and whether you need help to find other solutions to those emotional problems.
- Mix it up. You may need more than one strategy to thwart sugar cravings. One week you may find success with one tactic, and another week calls for an alternative approach. Whatâs important is to âhave a âbag of tricksâ to try,â Gerbstadt says. To tame sugar cravings, you really need to “figure out what works for you,” Neville says.
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Foods That Fight Sugar Cravings
Although sugar cravings can seem unavoidable without some kind of supplement to cure them, there are many things you can do to curb your cravings, including eating healthier alternatives. From stocking up on protein to avoid getting hungry between meals to finding alternative sources of sweetness, here are ten foods that can help you fight your sugar cravings:
Fruit & Berries
Dark Chocolate
Snack Bars
Chia Seeds
Legumes
Yogurt
Dates
Sweet Potatoes
Protein
Fermented Foods
Is There A Pill To Stop Sugar Cravings
Sugar cravings can come out of nowhere and derail the diet plans of even the most healthy-minded people, so many scientists and manufacturers have searched long and hard for a way to suppress these cravings. However, we still havent found the holy grail of a supplement that can effectively curb these cravings, as they are caused by a wide variety of physical and psychological factors.
Fortunately, a combination of lifestyle changes , psychological tricks , and certain supplements can help you beat these cravings, even if theres no magic cure. If youre sceptical about supplements for sugar cravings or still struggling to avoid unhealthy snacks, try the following tips to reduce your sugar cravings:
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