How to Understand Sugar Cravings & Get Them Under Control

Posted by Sayful-L-Islam Khan on

It can be hard to understand why we have sugar cravings. How do they start? How do they end? How can you get them under control? The answer to these questions varies depending on the person, but some general guidelines may help you out. We'll discuss what sugar is, why we are craving sweets, and how it affects your body and give you tips for tackling sugar craving head-on and living a healthier lifestyle.

EAT REGULARLY

We crave sweets for various reasons, one of which is irregular meal timings or meal skipping. Long periods without eating, forgoing breakfast in favor of a quick cup of coffee, or working through lunch on a tight deadline can all lead to a sweet tooth. The reason for this is entirely physiological, not because you are a terrible person or lack "willpower." If your body isn't getting what it requires, it will find the simplest way to inform you so that you can provide it. We can experience significant blood sugar decreases if we miss meals or go too long without eating anything. The body does not desire to be in this position.

Glucose, or sugar, is the nutrient that may boost blood sugar levels the fastest, get us out of the "danger zone," and give the body some helpful energy. As a result, we have a strong desire for sweet foods. Also, if missing meals or having erratic mealtimes means you're not eating enough in general, your body may need sweets for fuel if it feels depleted.

EAT CARBS

You may experience more frequent cravings for sweets and carbs if you consume regular meals but cut back on carbs. This isn't because you're following the wrong "diet" or because sweets and carbohydrates are fundamentally "evil." It's because you require carbohydrates! Remember, carbs are not the bad, harmful stuff that diet culture would have you believe. Said they are the body's preferred energy source. When you're not eating them, you'll undoubtedly crave sweets and carbohydrates, even if you're consuming a lot of protein, fat, and vegetables. The simple solution is to consume carbohydrates regularly.

Carbohydrates may and should be included in every meal. However, to help induce satiety and keep blood sugar stable, choose carbs with some fiber, such as whole grains, potatoes with the skin, beans, legumes, and fruits.

EAT (SOME) SUGAR

The nutritionist is advising you to eat sugar. You heard it first here. And, sure, aware that many Americans consume far too much-added sugar, which may contribute to the risk of chronic disease somehow. Some of the physiological reasons why we crave sweet foods have been discussed. The psychological ones, on the other hand, are equally significant. It's a bit depressing to deny yourself a favorite dish, say cake. Then you begin to crave the cake more and more until you ultimately "cave" and devour the entire cake. Discomfort and guilt ensue, and the deprivation cycle repeats.

Here's where you can alter your mind! What if you eliminated cake off your "no-no" list and made it available to you whenever you wanted? Yes, you might eat more cake every day at first. However, as time passes, the cake loses its appeal, and your desire for it diminishes. Regularly including some sweets in your diet will help you consume less sugar in the long run.

How do you Know When your Body is Craving Sugar?

Sugar cravings are very prevalent, particularly in women. Up to 97 percent of women and 68 percent of men say they've had a food craving, including sugar cravings. Sugar cravings cause a strong desire to eat anything sweet and make it difficult to maintain self-control around sweet food. This can lead to binge eating or calorie overconsumption regularly.

What is the Best Way to Stop Sugar Cravings?

Many people have sugar cravings regularly. One of the main reasons why sticking to a balanced diet can be so difficult, according to health experts, is this. Cravings are fueled by your brain's desire for a "reward," not by your body's hunger. If you can only eat one bite and stop there, indulging a little while you're hungry is perfectly acceptable. However, giving in to your desires is the worst thing you can do if you tend to binge and overeat as soon as you get a taste of sugary foods.

Here are some ways and tips to stop sugar cravings:

Sugar Free Sweets

If your sweet desire is getting the best of you, make one of our guilt-free treats to satiate your craving.

Because of the ingredient's highly addictive qualities, health professionals have deemed refined sugar just as deadly as alcohol and tobacco. In addition, our bodies produce dopamine, the pleasure hormone, when we consume refined sugar.

Sugar's happiness is very addictive, and many individuals develop an unhealthy reliance on refined sugar to get through their days. Sugar gives you a burst of energy, but these bursts aren't long-lasting. A sugar high is followed by a sugar crash.

Sugar-free sweets like Sula Liquorice sweets are sugar-free on-the-go snacks that can fulfill your sweet desire while having a lower health impact than their full-sugar equivalents. It is available on our vegan nutrition store at NutraCity.co.uk. We offer not only sugar-free sweets but also various health food products! 

Drink a Glass of Water

The body can misinterpret brain signals, and what appears to be a hunger pang could be thirst. When food needs strikes, some people find it helpful to drink water right away. People who are dieting may also benefit from drinking more water.

A 2014 study published in Trusted Source looked at overweight women who drank 1.5 liters more water per day. Participants who drank water lost weight, had less body fat and reported a greater reduction in hunger than those who did not.

According to the findings of a 2013 study, drinking 2 cups of water before meals while following a calorie-restricted diet helped obese middle-aged and older persons lose weight. So if you have a food craving, drink a large glass of water and wait a few minutes. If the urge goes away, it's possible that the body was simply thirsty.

Avoid Excess Stress

Cortisol levels rise while you're under duress. This will make you hungry and may cause you to crave sugar.

Hunger desires can be influenced by stress, and long-term stress can lead to a desire for sweet or calorie-dense foods in some people. Finding techniques to cope with stress can aid in the reduction of cravings. For example, taking regular breaks from work, or even taking a few deep breaths, can help the body refocus and quiet the mind.

Mindful stress-relieving techniques, such as:

  • tai chi
  • breathing exercises
  • guided meditation
  • yoga

Take a Multivitamin

Take a multivitamin and mineral supplement, as well as vitamin D3 and omega-3 fatty acids. Dietary shortages can exacerbate cravings. Thus the fewer nutrient deficits you have, the fewer desires you'll have. In addition, chromium, Vitamin B3, and magnesium are among the elements that appear to help with blood sugar regulation.