Sweet treats can be part of a balanced diet when enjoyed in moderation. But what happens when moderation turns into frequent, out-of-control sugar binges? The truth is almost everyone gets sugar cravings, so the question becomes how to control them.
1. Eat More Protein
Protein quells sugar cravings and allows you to feel more satisfied. Some easy choices include seafood, beef, free-range poultry and eggs.
2. Supplements That May Curb Sugar Cravings
–Gymnema
This herb can help reduce sweet cravings and balance blood sugar. The liquid herb will immediately eliminate your taste for sweets and will last up to an hour. Take after meals when you suspect you will have cravings for desserts or other sugary foods.
–Magnesium Glycinate
Magnesium deficiency can trigger chocolate cravings.
–Chromium
Helps regulate blood sugar levels, thus reducing cravings. Use chromium with meals.
3. Snack on Healthy Fats
Healthy fats (like nuts, seeds, olive oil and avocado) stabilize appetite and help slow the release of sugar from foods into the blood. This controls blood sugar levels and insulin, thus preventing cravings triggered by low blood sugar. They also stimulate satiety hormones and neurochemicals in the brain and digestive tract.
4. Indulge in Greens
Cooked leafy greens boost energy and provide minerals that help control blood sugar and reduces cravings. They are also a rich source of magnesium, a mineral that helps control chocolate cravings. They have a pleasant bitter taste which naturally curbs sweet cravings.
5. Enjoy a Savory (Not Sweet) Breakfast
The sweet taste in the morning sets you up for cravings during the day. Part of this is the appetite-stimulating effect of the sweet flavor when it is the first thing on your tongue in the morning. The other part has to do with the blood sugar plunge that follows a sugary food. Keep breakfast protein/fat based.
6. Avoid Sugar – Including Artificial Sweeteners
Unfortunately, the more sugar you eat, the more you will crave it. Avoid keeping sugary foods and beverages in your home, even around the holidays.
Sugar substitutes like aspartame, saccharin, and Splenda may seem like a great alternative, but studies show they stimulate appetite and contribute to weight gain. Stevia would be a better choice if you need something sweet tasting.
7. Get Adequate Sunlight
Sunlight promotes synthesis of Vitamin D which protects against degenerative diseases by serving to modulate the immune system. It also boosts energy and mood by stimulating the production of serotonin, the feel-good, satiety brain chemical that prevents depression and cravings. Sunlight also reduces cortisol, the anxiety hormone that stimulates sugar and fat cravings.
Most importantly, go easy on yourself. It may take time to get a handle on your sugar cravings, especially if you have given into them for most of your life. But it will certainly be worth the effort!
