Despite repeated health campaigns to cut back on sugar, sugar craving is so addictive that most people consume more than 20 tsp of sugar a day. This is deeply worrying because sugar overload in our diet is not only causing obesity epidemic and rotting our teeth, but also contributing more and more to lifestyle diseases like diabetes, cancer and heart disease. When we eat some sugary foods (bad carbohydrates) like sweets and biscuits, our blood sugar falls and provokes the brain to lose self control and increases the craving for more unhealthy foods. It can be difficult to fight off sugar cravings, but you have to do it. If you fail to do so, it will raise your insulin, spike blood sugar level and make you feel tired, lethargic and increase the risk of life threatening diseases. Here are 12 ways you can beat sugar cravings by working with your diet.
Here Are 10 Ways To Beat Sugar Cravings:
Planning And Mindfulness
Elimination of sugar from your diet is possible with cautious planning and alertness about your diet. Craving actually means that body is lacking some nutrients. Sometimes craving is due to emotional reasons like mood swings, stress or depression. You will be able to beat the craving by focusing on healthy diet and eating them on regular intervals. Eating every few hours will help to keep your blood sugar level stabilized. Make conscious effort to eat wholesome and fresh foods. When your body will get enough nourishment at regular intervals, the craving for sugary food will decrease automatically.
Eat More Proteins
Sugar craving is body’s way of telling that you need to eat more. Include protein in each meal. To help maintain our blood sugar level, try eating small meals often. Opt for low glycemic index foods which will release your energy slowly. This will keep you satisfied and help to control your cravings. Milk, cheese, yogurt and almonds are some of the good choices.
Stay Away From Refined Carbohydrates
If you are too addicted to sugar, eat complex carbohydrates to slow down glucose in your blood stream and prevent sudden spikes. Replace pasta, white bread and white rice with oats, whole grains, brown rice and barley etc. The fiber contained in whole grains will help to fill you up easily and keep your blood glucose level stable.
Eat Magnesium Rich Foods
Sugar cravings often result from magnesium deficiency. Include magnesium rich foods like nuts, seeds, dark leafy greens, brown rice and avocado in your diet to up the intake of magnesium.
Include Chromium Rich Foods In Your Diet
Chromium regulates your blood sugar levels and helps stabilize it. Therefore, it can reduce sugar cravings. If you experience regular sugar cravings, may be your diet is lacking chromium. Some of the foods rich in this mineral are apples, sweet potatoes, broccoli, whole grains, mushrooms, grape juice, asparagus and eggs.
Eat Foods High In Zinc
Deficiency of zinc can also trigger your sugar cravings because zinc is a mineral used by body for proper utilization of glucose and insulin. Zinc can be obtained from food sources like pumpkin seeds, whole grains, Brazil nuts, oysters etc.
Spice Up Your Dishes With Cinnamon, Cardamom And Nutmeg
These spices have a natural sweet taste which will not only enhance and sweeten your dishes naturally but will also balance blood sugar levels and hence reduce sugar cravings.
Drink Enough Mineralized Water
Mineral deficiency is one of the primary reasons for sweet cravings. The purified or RO water often filters out the trace minerals we need to hydrate us fully. If you are drinking RO water, purchase a bottle of trace minerals from drug store and add few drops in each glass of water. Drinking mineralized water will boost your energy level and reduce sugar cravings.
Cut Back On Processed Foods, Caffeine And Alcohol
Caffeine and alcohol leads to mineral deficiency by dehydrating the body. Drinking coffee without breakfast in the morning can spike blood sugar level. Processed foods also triggers sugar craving because they are mostly high in sugar and salt which leads to sugar craving.
Increase Your Energy Level And Reduce Stress
Most of the time, you crave for sugar when you lack energy. Regular exercise can not only increase your energy level but also help you wane sugar craving by reducing boredom and stress level.