10 Solutions to Kick Sugar Cravings
Do you find yourself craving sweets or carbohydrate rich foods? Are you irritable, tired, lacking motivation, have brain fog or reoccuring acne? This may be due to over consumption of sugar. Even if you don’t eat cookies or candy, you still be consuming sugar since it goes by over 50 different names! Sugar is added to ‘health’ foods like yogurt, cereals, granola bars to enhance flavours or found naturally in juice or fruit.
Read at the following 10 solutions on how to get started on the kicking sugar cravings without giving up the sweet life. To be honest, you’re sweet enough already 🙂
10 Solutions to Kick Sugar Cravings
- Drink Water
Sugar cravings may be in fact a sign of dehydration. Drink a glass of water, wait 5 minutes and then see if you still have the craving. Avoid drinks with high sugar such as sports drinks, soft drinks, and some fruit drinks. If water by itself is unappealing, add stevia or lemon juice to give it some flavor.
- Reduce or Eliminate Caffeine
Too much caffeine mimics a blood sugar crash. You get a spike of energy then a sudden crash. Then, you’re suddenly reaching for sugar to get back that energy you’ve just lost. Opt for decaf options or herbal teas instead of coffee. If you’re sensitive to chocolate, try carob.
- Swap in Sweet Vegetables and Fruit instead of Candy
Your tongue has sweet taste receptors that love to be satisfied. Add naturally sweet foods to your diet like squash, yams, carrots, beets, berries, figs, and apples. These foods contain nutrients that will leave you feeling more satisfied than chocolate or candy.
- Increase Protein
Watch how much protein and the quality of protein you’re eating, especially animal protein. Eating too little animal protein can lead to sweet cravings. Vegan protein powders are a great addition to diets if you’re unable to acquire it from food (due to dietary or ethical reasons).
- Consume more fiber
Fiber helps you to maintain healthy sugar levels in the body, which will reduce the sugar drop that leads to your cravings. It will also help you feel satiated for longer periods of time.
- Get your Zzzz’s
For many of us, this is easier said than done. But if you’re constantly tired, your body is going to look for energy, usually in the form or sugar or caffeine. Aim to go to sleep an hour earlier than usual, and notice how your cravings will disappear when you are fully rested.
Movement is another kind of food for your body. It relieves stress, detoxes the body and releases endorphins (dopamine- the happy hormone), which leaves you feeling energetic and revitalized. When your body lacks exercise, it looks for other ways to keep occupied, like mindless eating and resorting to unhealthy sugary foods.
- Kick diet food to the Curb
When you see ‘diet’ or ‘reduced calories’, think fake, chemical laden garbage. When fat is removed, sugar or a sugar alternative usually replaces it. Source wholesome, real, natural foods and always read the ingredients list.
- Feed on Fermented Foods
Fermented foods like kefir, sauerkraut, sourdough, kimchi, kombucha tea, and miso all contain probiotic rich nutrients that help re-establish micro-flora in your gut. This micro-flora may be repressed due to the excess sugar in your diet. A happy gut micro-flora= a happy immune system able to fight invading bacteria and pathogens.
- Take Your Supplements
Supplements give an extra boost of nutrients during times of need. Cinnamon, chromium picolinate, quality fish oil, and protein powders all help reduce cravings and sugar uptake in the blood.
Cinnamon- increased glucose metabolism by about 20 times, which would significantly improve your ability to regulate blood sugar- similar effects from insulin.
Chromium- assists with glucose metabolism, which is how you use carbohydrates as a fuel. It may also help to improve your insulin sensitivity.
Fish oil- high quality fish oil will help with appetite or carbohydrate cravings is that it enhances insulin sensitivity.
Fermented Protein Powder- when fermented, nutrients are more readily available, therefore, your body will absorb all the nutrients. Also, easier and longer to digest so you will feel satiated until your next meal.
If you would like to further wean yourself off of sugar, check out this quick start guide to becoming sugar free! It’s free if you sign up for my newsletter on my home page.
This guide consists of:
Sugar addiction cycle
Tips and tricks while eating out, shopping and at home
Healthy Sugar substitutions
Hidden names of sugar
- Tips for staying on track
- Snack and meal ideas
- 2 day sample mealplan