Are you often plagued by a sugar craving? Yes, its common! Anything sweet is highly desirable due to the powerful impact sugar has on our brain’s reward system. It activates the brain in the same way that drugs making us more prone to keep on craving more sugar. So, what should we do to fight sweets addiction?
Excessive sugar makes you feel lazy and affects your body in many harmful ways such as it promotes ageing, diabetes, weight gain, etc. Well, I am not asking you to completely deprive yourself of a treat every now and then.
POTENTIAL CAUSES for Sugar cravings can strike seemingly at random, and more than one culprit may be responsible.
Dehydration-Thirst can often look like hunger or a food craving.
Poor Diet Quality- Diet quality can also play a role in triggering sugar cravings. For example, consuming a higher ratio of carbohydrates to protein and healthy fats or consuming refined carbohydrates like those in processed foods can increase hunger and sugar cravings
Hormonal Changes– For women, cravings for sugar can be in part a result of hormones, including Estrogen, progesterone, and oestradiol. Oestradiol levels increase during the menstrual cycle to mature and release an egg, and thicken the uterus lining to allow the fertilized egg to implant and causes the craving.
Stress- Finally, stress is another cause of sugar cravings. When levels of cortisol, the so-called stress hormone, increase, consuming sugar can provide a hit of dopamine, a neurotransmitter often dubbed “the happy hormone.”
Nutrient Deficiencies- Deficiencies in certain minerals such as zinc, chromium, iron, calcium and magnesium may lead to sugar cravings as well. Magnesium deficiency is associated with increased stress, anxiety, and depression — mental health effects that can in turn impede quality slumber resulting to cravings.
Sleep deprivation- Without adequate quality sleep, we’re more likely to eat more calories and crave quick energy in the form of simple sugars.
Health issues- Sugar cravings can be caused by emotional, environmental, or even physical triggers. A common biological one for those with PCOS and the associated insulin resistance is sugar cravings brought on by the low blood sugar that is caused by high levels of circulating insulin.
Avoiding all sugar is not realistic. But you can at least swap some of your sugar-filled treats out for some of the healthier options. Here I am going to share a list of certain foods that will help you fight sugar cravings. These foods will give you a boost of sweetness with the added benefit of fibre and vitamins.
Banana
Banana provides natural sweetness along with providing a lot of healthy nutrients and plant compounds. It’s a quick and fibre-rich snack that will keep you feeling full and satisfied. The natural sugar in it does not spike up blood sugar and insulin levels.
Berries
Berries taste sweet but they are actually quite low in sugar. Thanks to its high fibre content! They are a perfect nutritious choice to fight sweets addiction. Eating berries may also help reduce your risk of heart disease and diabetes. So, next time when you are craving to eat something sweet, grab a handful of berries.
Sweet Potato
To satiate sugar and starch cravings, keep baked sweet potatoes at hand. Sweet potatoes contain L-tryptophan, an amino acid that can help in satisfying sugar cravings. They may taste sweet because of the presence of natural sugars in them but due to their fibre content, sweet potatoes do not cause a spike in blood sugar levels. Not only this, they are highly nutritious too, providing a good dose of potassium, iron, and vitamins A, B-6, C, and D.
Quinoa
It falls under the whole-grains category, but it’s actually a seed that’s rich in antioxidants and is naturally gluten-free. It has more than 4 g of protein and more than 2 g of fibre in ½ cooked cup, quinoa is also a good go-to sugar fighter. Serve quinoa as a side dish, add it to salads and soups, or serve it for breakfast with fruit, nuts, or seeds, and a sprinkle of cinnamon.
Non starchy veggies
Here’s yet another reason to veg out. No starchy, low-glycaemic vegetables like broccoli, cauliflower, zucchini, spaghetti squash, Brussels sprouts, and cabbage have filling fiber to keep hunger at bay, and are digested slowly to prevent blood sugar spikes and curb sugar cravings. 1 cup of boiled, chopped broccoli offers more than 5 g of fibre, making it a good source. If you prefer a sweet, savoury flavour without added sugars, roast your vegetables or cook them with balsamic vinegar.
Spirulina
Spirulina is a blue-green algae that is a good source of protein — there are more than 4 g per tbsp — and rich in vitamins and minerals that can address nutritional deficiencies and combat sugar cravings. Spirulina is also a good source of tyrosine, an amino acid that’s necessary for the production of neurotransmitters, including epinephrine, norepinephrine, and dopamine. Consuming it may boost those chemicals and in turn reduce sugar cravings.
Because spirulina can be an acquired taste, adding it to a smoothie can be a healthy and delicious way to get it in your diet.
Dark Chocolate
If you find yourself craving regular chocolate, make a healthier choice by swapping it out for a few squares of dark chocolate.
Raw, dark chocolate contains less sugar and higher levels of healthy plant compounds known as polyphenols. It is rich in magnesium, essential fibres and B vitamins. This kicks sugar cravings by satisfying your sweet tooth. Make sure to consume chocolate that contains more than 70% cocoa. You may also combine fruits and dark chocolate to stop sugar cravings.
Dates
Dates are a great way to hit that sweet spot! You’ll get sweetness, fibre, protein, and it will keep you full without giving in to temptation. The high soluble fibre content helps in fighting off sugar cravings.
Dates are rich in potassium, iron and other beneficial plant compounds. No doubt, they are high in calories, but unlike sugar, the calories obtained from dates come with a lot of nutritional properties.
Chia Seeds
Chia seeds are a good source of many important nutrients, including omega-3 fatty acids. They contain soluble dietary fibre which readily absorbs water and swells up to form a jelly-like substance in your gut. This may help keep you feeling fuller for longer and fight sweets addiction. Fibre, protein, and healthy fats- the perfect trifecta in chia seeds helps in boosting satiety and keeping blood sugar levels stable.
Yoghurt
An imbalanced gut microbiome has been shown to encourage more intense sugar cravings. To manage those cravings, you need to reset your gut’s natural balance of bacteria. Yoghurt is the best choice as it contains healthy bacteria that help in maintaining optimum digestive health.
Choose low-sugar Greek yoghurt that is packed with active probiotics. Yoghurt, being rich in calcium and protein, is a healthy snack that could help you control your appetite and cravings.
Prunes
Prunes (dried plums) are full of fibre and nutrients and taste very sweet. They can be a healthy substitute for satisfying cravings for sweets. The presence of high fibre content and naturally occurring sorbitol in them help in relieving constipation. So, when you just have to have some sugar, reach for some prunes which are sweet and get absorbed slowly in your gut.
Frozen Grapes
When craving sugar, a handful of grapes can help alleviate your desire! Grapes are naturally sweet so freezing them intensifies their sweetness and gives their insides a slushy feel. It makes them refreshing and makes you feel like you are having a frozen treat.
So, the next time you are craving something cold and sweet, replace your sugary popsicles with frozen grapes.
Eggs
Eggs can be a good choice, especially for breakfast. They are an excellent source of protein, and it’s well known that protein has satiating properties. The savoury nature of this high-protein food lends them to be a great option for stabilizing blood sugar. It keeps you satisfied for a longer time after a meal and reduces the chance of sugar cravings throughout the day.
Sugar-Free Chewing Gum or Mint
Chewing sugar-free gum can reduce food cravings—especially for sweets! Yes, chewing gum keeps the mouth busy and may help reduce both sweet and salty cravings. Beware, too much sugar-free gum can have a laxative effect, as well as bloating and cramping.
Cutting back on sugar will give you more energy, boost your mood, and help keep your weight in check. So, when your sweet tooth comes knocking, reach for these snacks. They’ll instantly satisfy your sugar cravings.
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