Sugar cravings can be tough to beat. Many people find themselves struggling with intense cravings for sugary snacks and desserts, and these cravings can be difficult to resist. However, there are several strategies that you can use to overcome sugar cravings and regain control of your diet. In this blog post, we’ll explore some tips and techniques for beating sugar cravings and living a healthier, more balanced life.
- Understand your cravings
The first step to beating sugar cravings is to understand where they’re coming from. Sugar cravings can be caused by a variety of factors, including stress, lack of sleep, and low blood sugar levels. They can also be a result of emotional eating, where you turn to sugary foods to deal with negative emotions.
Take some time to reflect on when and why you experience sugar cravings. Do you tend to crave sugar at specific times of the day, such as in the afternoon or after dinner? Are your cravings triggered by stress or other emotional factors? Understanding the root cause of your sugar cravings can help you develop strategies for overcoming them.
- Get enough sleep
Sleep is an important factor in regulating your appetite and cravings. Lack of sleep can lead to imbalances in your hormones, which can cause you to crave sugary foods. Aim for 7-9 hours of sleep each night to help regulate your appetite and reduce sugar cravings.
- Eat a balanced diet
Eating a balanced diet that includes plenty of protein, healthy fats, and fiber can help keep your blood sugar levels stable and reduce cravings. Make sure to include protein-rich foods like chicken, fish, and eggs in your meals, as well as healthy fats like avocado, nuts, and olive oil. Eating fiber-rich foods like fruits, vegetables, and whole grains can also help keep you feeling full and satisfied.
- Stay hydrated
Dehydration can often be mistaken for hunger or sugar cravings. Make sure to drink plenty of water throughout the day to stay hydrated and reduce cravings. Aim for at least 8 glasses of water per day, and avoid sugary drinks like soda and fruit juice.
- Find healthy alternatives and avoid artificial sweeteners
When sugar cravings strike, it can be helpful to have some healthy alternatives on hand. Instead of reaching for a candy bar or soda, try snacking on a piece of fibre-rich fruit or veg, a handful of nuts, a piece of cheese or a glass of soda water. Sometimes just taking the time out to make a cup of tea is the distraction that you need. Satisfying your sweet tooth with healthier options can help reduce cravings over time.
While artificial sweeteners are a popular alternative to sugar for those looking to reduce their calorie intake or manage their blood sugar levels, consuming artificial sweeteners may actually increase sugar cravings over time. Recently the World Health Organization released guidelines saying non-sugar sweeteners should be totally avoided for weight control.
When we consume sweet foods, our body releases insulin to help regulate blood sugar levels. However, when we consume artificial sweeteners, the body does not get the same signal to release insulin, which can lead to imbalances in blood sugar levels and increased cravings for sugary foods. Another possible explanation is that artificial sweeteners can cause our taste buds to become desensitized to the taste of sweetness. As a result, we may crave even sweeter foods to satisfy our taste buds. Artificial sweeteners may also change the gut microbiome leading to an increase in glucose intolerance and insulin resistance.
I suggest very occasionally using sweeteners like monkfruit, erythritol or stevia to make those special occasion foods and drinks – like a mocktail, cocktail or a dessert when you are following a ketogenic or low-carb diet, but not to consume them regularly as your brain just remains calibrated to it’s love of sweetness.
- Practice mindfulness
Mindfulness can be a powerful tool for overcoming sugar cravings. When you feel a craving coming on, take a moment to pause and tune in to your body. Ask yourself if you’re actually hungry, or if there’s an emotional trigger behind your craving. Take some deep breaths and focus on your breath and body sensations. This can help you regain control over your thoughts and reduce the intensity of your cravings.
In conclusion, beating sugar cravings is all about a mindset shift that entails understanding your personal triggers, prioritising the care of your body, and finding healthy alternatives. Our brain is hardwired to crave sweet and rewarding foods but through your own mindset you can overcome your sugar cravings and achieve a healthier, more balanced diet
Cognition Nutrition 