9 Effective Ways To Fight Sugar Cravings

Watching your sugar intake is a good way to reach your health goals. Knowing which foods to stay away from doesn't always help fight the random cravings however.

Understanding cravings: When your blood sugar drops too low, your body craves foods that will raise it to increase your energy. This typically happens after your levels spiked and your insulin tries to regulate it, but brings it down too low.

Recent studies also show that sugar cravings can be associated with feelings of anxiety and depression. Idioms like "comfort food" or "soul food" have perpetuated the notion that eating certain foods can help with stress. This has caused some to eat their feelings without even knowing it. In most cases, cravings are triggered by your brain's need for sugar and not necessarily your body's need for food. How do we fight these sugar cravings?

1. Exercise

Exercising regularly can provide a healthy distraction while the craving passes. It can also increase the amount of blood sugar available, which can improve your self-control and reduce sugar cravings.

2. Eat a Protein Rich Diet

Eating a diet in high in fiber and protein can help when it comes to fighting sugar cravings. These meals will keep you fuller longer, which should cut down on the amount of cravings you are getting throughout the day.

3. Avoid Stress

Stress and anxiety are known to cause sugar and high calorie food cravings. These foods do release certain chemicals in your brain that are known to reduce stress, but it is a double-edged sword. While they do make you feel good temporarily, they are soon followed by a sugar crash.

4. Drink plenty of water

Staying hydrated maintains healthy blood pressure and keeps sugar cravings to a minimum. Drinking plenty of water also keeps you fuller after your meals, making you less likely to want crave any other foods.

5. Get enough sleep

When you are sleep-deprived, your body releases a stress hormone called Cortisol. The combination of fatigue along with stress is enough for your body to not only crave sugar, but fat as well.

6. Sugar-free mints or Gum

Chewing sugar-free gum or mints is another way to curb cravings. When making a selection, make sure to choose those with no artificial sweeteners added.

7. Have some yogurt

Low-fat Greek yogurt is always a good option to fight cravings due to it's high protein content. It will be able to regulate hunger and keep you fuller longer.

8. Have some fruit

Having fruit can be an easy way to curb those cravings and comes with added benefit. You can satisfy your sweet tooth while getting some essential vitamins and minerals. This option can boost energy levels naturally without the worry of a sugar crash.

9. Reward yourself

Eating healthy along with sleep and exercise can be great ways to fight off sugar cravings, but that doesn't mean you can't indulge once in a while. If you stuck to your diet and made sure to manage your sleep and stress, feel free to reward yourself. It will feel good and keep you motivated for your next reward.

References

Penaforte, F. R. de O., Minelli, M. C. S., Anastácio, L. R., & Japur, C. C. (2018, December 3). Anxiety symptoms and emotional eating are independently associated with sweet craving in young adults. Psychiatry Research.