8 Ways To Reduce Your Sugar Cravings
In today's world, sugar cravings are a common struggle, often undermining our health goals and leading to unwanted weight gain and energy crashes. Excessive sugar consumption is linked to a host of health issues, including obesity, type 2 diabetes, gut dysbiosis, heart disease, and even attention deficit hyperactivity disorder.
Reducing sugar cravings isn't just about willpower – it involves understanding the physiological and psychological factors at play. Research shows sugar can activate the brain's reward system, similar to addictive substances, making it challenging to resist. However, by incorporating specific dietary and lifestyle changes, you can significantly diminish these cravings.
From balancing blood sugar levels to incorporating nutrient-dense foods and mindful practices, these science-backed tips will empower you to take control of your cravings and improve your overall well-being.
Gut Health and Sugar Cravings
Emerging research shows the gut-brain axis plays a significant role in sugar cravings. An imbalance in gut microbiota can lead to increased sugar cravings. Healthy gut bacteria can influence the production of neurotransmitters like serotonin and dopamine, which regulate mood and appetite. Improving gut health with probiotics and prebiotics can help reduce sugar cravings by balancing these neurotransmitter levels.
Incorporating a scoop of Glycophagen GI Wellness everyday will help maintain healthy gut tissue and provide beneficial bacteria for a balanced gut microbiome.
The Good News & Next Steps
You don’t have to give up all sweets. You can make significant health gains by reducing dietary sugar by just one-third. First, figure out where sugar lurks in the foods you commonly eat. Consider what triggers your urge to eat sweets: Is it stress, fatigue, low blood sugar, boredom, a blue mood? Then, follow these simple strategies to curb cravings.
8 Ways to Reduce Your Sugar Cravings
1. Eat High-Protein Meals to Balance Blood Sugar LevelsMaintaining stable blood sugar levels is crucial for reducing sugar cravings, and protein is the best way to do that. In addition, eating protein-rich foods can increase satiety.
To break the vicious cycle of high and low blood sugar levels, eat small, high-protein meals throughout the day. Adding high fiber foods and healthy fats is even better. Start with a breakfast of scrambled eggs or other high protein foods. Eat a salmon-topped salad for lunch, and end the day with lean meat and a side of quinoa. Snack on moderate amounts of nuts, cheeses, and hard-boiled eggs, as well as one or two pieces of whole fresh fruit daily.
For additional blood sugar support and insulin balance, try Glucose-Adapt.
2. Stay Hydrated
Instead of reaching for energy drinks or coffee concoctions when you’re tired, try sipping ice water. Dehydration can often be mistaken for hunger or sugar cravings. Drinking enough water throughout the day can help keep your body hydrated and reduce the likelihood of mistaking thirst for hunger. Research indicates that even mild dehydration can alter mood and increase the perception of hunger.
3. Limit Artificial Sweeteners
Opt for natural sweeteners like stevia, monk fruit, or small amounts of honey or maple syrup. These can be less disruptive to taste perception and may have fewer negative impacts on insulin response and gut health.
4. Manage Stress
Chronic stress can lead to increased sugar cravings due to the body's release of cortisol, a stress hormone that can increase appetite and cravings for high-energy foods. Engaging in stress-reducing activities such as yoga, meditation, or regular exercise can help lower cortisol levels and reduce cravings.
5. Take Good Bacteria
In your digestive system, yeast feeds on sugar. Excess sugar intake over time causes yeast overgrowth that can develop into a condition known as candidiasis, or yeast syndrome, which exhibits symptoms such as nasal congestion, rashes, and food allergies. For relief, try taking 5 billion to 10 billion CFUs of probiotics twice a day for five months. The “good bugs” successfully compete with the yeast for space on the gut lining. Or eat your probiotics in plain Greek yogurt sweetened with berries.
During perimenopause, hormonal dips, particularly decreases in estrogen, can lead to mood swings and increased sugar cravings. While sugar initially stimulates production of serotonin, a neurotransmitter associated with mood regulation, overconsumption can reverse this effect, leading to further mood instability.
Instead of reaching for sugary snacks, try eating a handful of steamed, organic edamame daily. Edamame contains phytoestrogens, which can help balance estrogen levels and stabilize blood sugar, potentially reducing sugar cravings.
If you must have sugar, make it a special occasion. Put one square of antioxidant-rich dark chocolate on the tip of your tongue, relax, and focus all your attention on relishing the complex flavor as it melts. When you tune in to how your body feels, your intuition helps you sense your true appetite, rather than eating just for eating’s sake.
In addition, dark chocolate is high in magnesium, which plays a role in regulating glucose and insulin levels. A deficiency in magnesium can lead to sugar cravings, especially for chocolate. If your desire for chocolate is frequent, consider supplementing magnesium or incorporating magnesium-rich foods like leafy greens, nuts, seeds, and whole grains into your diet.
8. Consider a Glutamine Supplement
Glutamine, an amino acid, has been shown to help curb sugar cravings by stabilizing blood sugar levels. It acts as a fuel source for the brain and can reduce the urge to reach for sugary snacks. Taking 500 mg to 1,000 mg of glutamine when you experience cravings can help diminish your desire for sugar.
By understanding and implementing these strategies, you can effectively manage your sugar cravings and improve your overall health. Embrace these practices to enjoy a balanced and healthy lifestyle.
Featured Products to Reduce Sugar Cravings
Glycophagen GI Wellness: Powerful Support for the Gut, Brain, and Muscles
Glucose-Adapt: Blood Glucose & Insulin Balance
Glutamine: Powerful support for the gut, brain, muscles, and sugar cravings
Much love,
Kelly Harrington, MS, RD
Registered Dietitian for Healthy Goods