Sugar cravings can be a real problem for many people. Resisting them can be difficult and can lead to overeating, obesity and other health problems. Before we dive into the solutions, let’s first understand why we crave sugar. When we consume sugar, it triggers the release of dopamine in our brain, which gives us a good feeling. This is why we reach for sweet foods when we are stressed, tired or sad. Luckily, a few easy hacks can help you control your sugar cravings and stay on track with your health and fitness goals.
control blood sugar level
One of the most effective hacks to control sugar cravings is to control your blood sugar level. The key to this hack is to eat foods that are low on the glycemic index.
The glycemic index is a measure of how quickly foods raise your blood sugar levels. Foods with a high glycemic index cause a rapid rise in blood sugar levels, followed by a crash. This crash can trigger a sugar craving and cause you to reach for sweet snacks.
To avoid these spikes and crashes, try adding apple cider vinegar to your diet. Apple cider vinegar has been shown to improve insulin sensitivity and reduce blood sugar levels. You can add apple cider vinegar to your salad dressings and marinades, or mix it with water and drink it before meals. I make sure that all my clients consume apple cider vinegar before their carb-rich meals.
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eat more vegetables
Another way to control your blood sugar levels and avoid sugar cravings is to eat more vegetables. Vegetables are low on the glycemic index and also high in fiber, which helps slow the absorption of sugar into your bloodstream. Aim to eat a variety of colorful vegetables every day, including leafy greens, broccoli, cauliflower, carrots, and bell peppers.
eat a balanced diet
A balanced diet that is rich in protein can also help control blood sugar spikes and cravings. Protein is slow to digest, which means it can help keep you feeling full for longer and prevent blood sugar spikes. Be sure to include protein at every meal and snack, such as chicken breast, eggs, Greek yogurt, or a protein shake.
In EFR’s nutrition plans, I always suggest eating vegetables and protein before carbohydrates to control insulin levels which in turn reduce sugar cravings.
keep yourself hydrated
Often we mistake our thirst for hunger or sugar craving. Drinking lots of water and staying hydrated throughout the day can reduce our sugar cravings significantly. In addition, consuming herbal teas, coconut water, or other low-sugar beverages can help us stay hydrated while reducing our sugar intake.
Apart from these dietary hacks, some other strategies can help you control your sugar cravings.
Strategies to Control Sugar Cravings
brain food
One of the most effective is to practice mindful eating. This means paying attention to your body’s hunger and fullness signals and being present when you eat. Avoid eating when distracted, such as while watching TV or scrolling through your phone.
Exercise regularly
Getting regular exercise can also help control sugar cravings. Exercise helps stabilize blood sugar levels and improve insulin sensitivity, which can reduce sugar cravings. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Enough Sleep
Sleep is important to our overall health, and insufficient sleep can lead to sugar cravings. When we are sleep-deprived, leptons, the satiety hormone, go down, and ghrelin, the hunger hormone, goes up, which are the hormones that stimulate our appetite. When we’re tired we have a harder time making decisions, and we may be more drawn to sugary foods because they provide quick energy.
However, this short-term high that occurs after a crash leaves us feeling tired and lethargic. This is why we crave sugar again, hoping to get the same high. By getting enough sleep and making sure that our body is well rested, we can reduce our sugar cravings significantly. Stress can also be a trigger for sugar cravings, so it’s important to find ways to manage stress.
This may include practicing relaxation techniques such as yoga, meditation or deep breathing, or engaging in a stress-reducing activity such as reading, listening to music or taking a walk in nature.
Lastly, controlling blood sugar levels is the ultimate hack to curb sugar cravings. Adding apple cider vinegar, vegetables and protein to your diet, practicing mindful eating, getting regular exercise and managing stress can all help control blood sugar levels and reduce sugar cravings . Try these hacks for yourself and see how easy it is to resist those sugar cravings and stay on track with your health and fitness goals.
Ruchi Sharma, Founder, Eat Fit Repeat, would like to highlight that controlling sugar cravings is not about deprivation or a strict diet regime. It’s about listening to our bodies, understanding our cravings, and adopting healthy habits that work for us. Start by reducing the sugar gradually. When you completely eliminate sugar, you may experience withdrawal symptoms, potentially leading to a binge. Instead, start by cutting your sugar intake in half for a week or two, and then aim to reduce it even further. By making small changes to our lifestyle, we can reduce our sugar cravings and live healthier, more fulfilling lives.