It's not surprising that Americans consume an average of 22 teaspoons of added sugar every day. Not only do foods with added sugar taste good, these foods also produce a calming effect on the body. However, consuming sugary foods also causes cravings for even more sugar. Those who want to cut back on sugar consumption may find themselves dealing with intense cravings for sugary foods. Following these simple tips may help stop sugar cravings.
Stop Sugar Cravings with Balanced Meals
Combining a bit of healthy fats, protein, and complex carbohydrates at every meal and snack reduces the risk of triggering sugar cravings. Both healthy fats and protein leave the body feeling full longer than sugary foods and complex carbohydrates contain many essential vitamins and nutrients the body needs. Protein slows down digestion so that even when consuming complex carbohydrates, there is no rapid rise in blood sugar.
Control Blood Sugar to Prevent Craving Sugary Foods
Not eating frequently enough can cause blood sugar levels to drop lower than normal. When blood sugar levels drop too low, food cravings kick in because the body craves food that can be converted quickly to energy. This is when many people reach for a sugary snack. This starts a vicious cycle of eating sugar as a “pick me up” since the boost in energy only lasts for a couple of hours and another “pick me up” is needed. Eating small meals and snacks frequently will prevent blood sugar levels from dipping too low and the desire for a sugary energy boost.
Eat Healthy Snacks
Keeping fresh fruits and vegetables, nuts, and seeds readily available not only makes it easier to reach for these foods instead of a sugary treat, but also provide essential vitamins, minerals, and fiber. Fiber also promotes feelings of fullness for extended periods, which reduces the chances of experiencing a craving for sugary foods.
Quit Sugar Cold Turkey
Sugary foods are fine in moderation, but many people find consuming even small amounts of sugar causes intense cravings for more and more sugar. Those who cannot eat sugar in moderation may want to stop consuming sugar altogether. While the first two to three days without sugary foods can be difficult, cravings for sugar usually subside within a few days.
References:
American Heart Association. (2009). Carbohydrates and Sugars . Accessed November 23, 2009 from Americanheart.org.
Barnett, R., Pelkman, C., & Webb, D. (2007). Magic Foods: Live Longer, Supercharge Your Energy, Lose Weight, and Stop Cravings! Pleasantville: Reader's Digestion Association.
Duyff, R. (2006). American Dietetic Association Complete Food and Nutrition Guide. Hoboken: John Wiley & Sons, Inc.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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