How to Win the Fight Against Sugar Cravings
Do you put down your fork after a meal and immediately ponder what you'll have for dessert?
Does your mouth water just at the thought of a freshly baked donut or a scoop of ice cream? There’s no denying it: sugar is delicious! The average American consumes around 77 grams daily, which is triple the amount recommended by the American Heart Association, but why do we keep coming back to those sweet treats time and time again? Eating sugary foods is said to release endorphins that act as pain and stress relievers in our bodies – Meirielly Teixeira, Registered Dietician and Fitness Trainer, says, "The taste of sugar causes our body to release relaxing endorphins almost like a 'natural high.'" Of course, sometimes this can cause us unresolved issues with overindulging in sweets- but no worries, my fellow sweet tooths – here are eight amazing tricks on how you can get your unrelenting cravings under control so you don't go too crazy when temptation comes knocking at your door... (hey there Brussels sprouts!).
1. Eat more protein and fiber-rich foods
Protein and fiber take longer to digest, which can help stabilize blood sugar levels and reduce cravings for sugary snacks.
2. Avoid processed foods that contain added sugars
Many processed or pre-packaged snacks contain hidden sugars, so go for healthier options like fresh fruits, nuts, seeds, and vegetables instead.
3. Drink plenty of water throughout the day
Staying hydrated helps keep your energy up and can help you resist the urge to reach for a sugary drink or treat.
4. Get enough sleep
Skimping on sleep can increase hunger hormones, which trigger cravings for sweet foods. To stay energized during the day without resorting to quick fixes such as candy bars or doughnuts, aim for 7-8 hours of quality rest each night (my aim is off).
5. Keep unhealthy temptations out of sight
If you know a specific type of snack will be hard not to eat if it’s available, don’t buy it! Instead, stock your kitchen with healthier options like fruits and veggies paired with hummus or nut butter to satisfy any craving without overindulging in something too sugary.
6. Find healthy substitutes for sweet treats
Satisfy your sweet tooth with naturally sweetened snacks like smoothies or fruit-infused water instead of reaching for sugary candy bars. You can also try making healthier versions of classic desserts like oatmeal cookie bars or brownies. I even tried making brownies from black beans, which were shockingly delicious. Use natural sweeteners like honey, maple syrup, or coconut sugar instead of white sugar.
7. Practice mindful eating
When you feel a craving, take a few deep breaths and ask yourself why you want to reach for something sweet. Are you actually hungry? Or are there other emotions driving your craving? The truth is, a lot of us are emotional eaters, and nothing will fix it quite like chocolate —identifying the root cause can help you find a more effective solution than just eating something sugary. We can unpack all of that madness another day.
8. Exercise regularly
Exercise helps reduce stress, which can lead to cravings for sweet snacks to cope. Get up and go for a walk; you’ll be less likely to snack on unhealthy treats when you feel overwhelmed or stressed out.
From protein and fiber snacks that stabilize blood sugar levels to mindful approaches when you're overwhelmed...you GOT this! Happy snacking, fam!