Sizzling take: Should you requested me the best way to curb your sugar cravings, I’d reply with three easy phrases: Simply eat it. The cookie, the ice cream—no matter candy meals your cravings name for. I do know, not precisely the recommendation you’d anticipate from a well being coach, however by preserving an intuitive eating method in thoughts and outfitted with all of the wholesome hacks from the Glucose Goddess herself, sugar isn’t so scary anymore. (Trace: The trick lies in how you eat it.)
To be truthful, I’d ask you a few questions earlier than instructing you to throw self-control out the window and eat to your coronary heart’s want. What you ate for breakfast, (sorry, vanilla lattes don’t rely), the way you slept final evening, and your present menstrual phase all affect blood sugar greater than you’d anticipate—till you end this text, that’s, *wink*. However the greatest affect on sugar cravings? Your blood sugar. Maintain studying for each long- and short-term suggestions for the best way to curb sugar cravings for good.
Featured picture by Michelle Nash.
Why do we crave sugar?
Our body is communicating with us all the time. When we learn to listen to its cues, we can give our body exactly what it needs to keep thriving. One (not-so-subtle) example of how our body communicates with us: sugar cravings.
Let’s set the scene. You just arrived home from a long day. Suddenly, your taste buds take over and a little voice in your head whispers, wouldn’t a sweet snack be PERFECT right now? This is your body’s way of communicating that your blood sugar is about to crash—and you need something sweet to bring it back into balance. Whenever our blood sugar levels spike, a crash ensues. The after-effects of this crash are the main reason sugar cravings occur.
Remember: Life’s Too Short to Not Eat Sweets
Hear me out. Eating high-sugar foods is totally fine on occasion. While there are many benefits to a sugar-free diet and lifestyle, being too fixated on “clean eating” can result in an unhealthy relationship with meals down the highway.
Don’t get me unsuitable: limiting added sugar in our food plan is essential to our long-term well being and wellness. However a holistically wholesome life-style means taking a look at issues massive image, and sugary meals eaten carefully could be part of a nutritious diet. Particularly once we’ve applied sustainable habits like prioritizing sleep, motion, and psychological well being.
My private technique for the best way to curb sugar cravings is to eat a bit sugar each every now and then prefer it’s no massive deal—as a result of the way in which you concentrate on meals impacts the diet you soak up.
Now that a number of the disgrace and worry round consuming sugar is hopefully dispelled, let’s discuss methods for the best way to give up your so-called sugar dependancy and incorporate these candy snacks into your healthy-living food plan.
How to Curb Sugar Cravings in the Long-Term
Pay Attention to Your Menstrual Cycle
There’s a reason women crave chocolate and ice cream during our time of the month. Scientists speculate that female sex hormones cause an instability in blood sugar (which leads to higher glucose spikes, crashes, and sugar cravings) and that sex hormones cause an increase in appetite.
In the luteal phase specifically, the female body requires more calories to function. Whereas all people (and each physique) is completely different, the common improve in calorie requirement is round 300 energy per day throughout this section of the menstrual cycle. Rising calorie consumption barely can assist stabilize blood sugar and preserve sugar cravings at bay. That is additionally a terrific alternative so as to add cycle syncing into the combination. Throughout sure phases of your cycle, when these cravings for sweeter meals and carbohydrates arises, reply accordingly! Choosing berries, darkish chocolate, entire grains, and purposeful spices like cinnamon can assist you keep away from extra sugar consumption and preserve your sugar consumption in test. Making sensible sugar swaps, fairly than going chilly turkey, is a strong answer.
Prioritize Sleep Hygiene
Sleep quality has a big impact on sugar cravings. After we are sleep deprived, our physique’s capability to metabolize blood glucose is impaired. Should you get up after eight hours of good sleep and have a chunk of fruit on an empty abdomen, it won’t trigger a blood sugar crash. However one other day, after solely six hours of sleep, the identical piece of fruit can result in an enormous crash in blood sugar.
A poor evening’s sleep additionally impacts our starvation hormones. Leptin and ghrelin, our starvation hormones, play key roles in dictating urge for food, and an absence of sleep has been proven to affect these hormones and improve starvation cues. What’s extra, poor sleep makes us crave higher-calorie foods. So if you happen to’re questioning the best way to curb sugar cravings, prioritize getting 7-8 hours of sleep every night.
Have a piece of fruit
My personal strategy to fight sugar cravings on the spot is usually to eat something sweet. (I know, revolutionary.) I find that giving my body what it needs is a gentle and intuitive approach to healthy living.
Whenever I’m having sugar cravings, I look to fruit first. Normally, mango, watermelon, or nectarines do the trick for me. Not solely are you getting a lift of antioxidants (with out having an excessive amount of sugar), however fruit is stuffed with fiber and can steadiness your blood sugar higher than a chunk of sweet or cake. To not point out the various nutritional vitamins and minerals in contemporary fruit which can be so essential for long-term well being and wellness.
Drink An Adrenal Cocktail
An adrenal cocktail is a hormone-supporting beverage. It usually incorporates citrus to fulfill your candy tooth and is stuffed with electrolytes and minerals for added hydration.
However relating to adrenal cocktails, proceed with warning. As a result of fruit juice is stripped of fiber, it’s not the finest choice for stabilizing blood sugar. Nonetheless, if you happen to pair the purposeful beverage with a handful of almonds or a scoop of high-fat coconut cream, you may preserve your blood sugar steady and cravings at bay.
Eat Dates with Nut Butter
Dried fruit has a better quantity of sugar than contemporary fruit. Because of this dried picks usually tend to spike blood sugar and drive sugar cravings. However pairing dates with high-protein nut butter that’s stuffed with wholesome fat may give us the steady blood sugar increase our physique wants. A fast snack of dates and nut butter can fulfill your sugar cravings whereas additionally supplying you with an additional little bit of fiber, iron, potassium, and a great deal of different nutritional vitamins and minerals.
The Best Way to Indulge in Sugar Cravings
Take an Apple Cider Vinegar shot
Yep, it’s true. Drinking apple cider vinegar, or topping your salad with dressing earlier than consuming one thing candy, helps scale back the blood sugar spike, crash, and sugar cravings. I name this a WIN. Simply you’ll want to dilute ACV in water previous to consuming.
Assume About Meals Order
How you eat your meals issues. One of the best ways to eat any meal is by consuming the very best fiber meals first, then protein, fats, and starches final. However please don’t rip aside your sandwich and eat it piece by piece. These guidelines are presupposed to improve your life, not make it extra difficult. Prioritizing a plate of high-fiber greens, like a salad, earlier than each meal is a straightforward option to implement this wholesome hack.
Take pleasure in Aware Motion
Shifting your physique, whether or not it’s doing leaping jacks, squats, or taking a stroll across the block, lowers the spike in blood sugar after consuming sweets. That is an extremely highly effective trick on the times when sugar cravings are at an all-time excessive.
It doesn’t should be difficult and it doesn’t should take lengthy. Take the steps as a substitute of the elevator, do some chores round the home, or pump up the music and dance to your favourite music.
Pair Your sugar With Protein, Fiber, and Fats
Assume again to the dates and nut butter snack above—you may apply this components anytime you’re craving one thing candy. Search for meals to eat alongside candy treats which can be excessive in fiber, fats, and protein. These macronutrients decelerate our digestion, which slows down the discharge of sugar into our bloodstream, and subsequently lessens sugar cravings. Straightforward snacks to have available are prosciutto, cheese, or my private favourite, a boiled egg.
This text is for informational functions solely. It isn’t, neither is it supposed to be, an alternative to skilled medical recommendation, analysis, or therapy and we suggest that you just at all times seek the advice of along with your healthcare supplier.