Beat the sugar cravings

Over the last few years, we have seen an increasing awareness as to the impact of sugar on our health. There are strong voices stating that sugar marketing is up there with that of the cigarette industry of days gone by – a strong claim but probably one with some merit. We know that sugar consumption has increased over the decades with a sharp rise in the 1970s when low fat foods that were filled with sugar came into play. We also know that the more sugar you eat, the more likely you are to crave even more sugar. So how do you manage the onslaught of messages and the sneaky names of sugar on food packaging while trying to control your food responses?

First off, know that you are not alone, sugar cravings are a common occurrence for many and can be a difficult habit to manage. While it may feel like you are fighting a losing battle and will never have control over your cravings, there are steps you can take to manage them and like most difficult things, it’s all about putting one foot in front of the other and making incremental change until you reach a level of control with which you are happy.

Why do we crave sugar?

Sugar cravings can be caused by a variety of factors, including emotional stress, boredom, or even a lack of sleep. Additionally, consuming sugary foods can lead to a release of dopamine, a neurotransmitter that is associated with pleasure and reward, which can make us crave more sugar.

We all know the 3pm crash which often has us searching for a little treat to get us through until dinner time. Sugar can provide that quick burst of energy but it can also lead to a crash in energy levels and contribute to weight gain and other health issues. It’s definitely a habit and it’s one we can change.

Reaching for the ice cream when we are sad is a learned behaviour and like all types of emotional eating, it is a part of our own behaviour that we need to understand to change. Consider how you managed an upsetting situation as a kid – did you sit down with a glass of milk and a treat while seeking consolation from a parent. Seems innocuous but it feeds into the emotional eating response we have as an adult. To manage and control this habit, you need to understand why you feel the way you do and seek to understands your triggers and stop reaching for the sugars to make us feel better, because they don’t!

And let’s not get started on the processed food industry that sneaks sugar into everyday foods in increasing amounts. This part of our sugar habit is the hardest to break as often times we don’t even know we are eating it given the plethora of names it is called on the side of the package. And it feeds right into the more sugar you eat, the more you want it – and you don’t even know you are eating it with many processed foods! Grrrrrr.

So how do we beat basic human responses and shifty behaviour from big business? I’ve got some tips for you:

Eat balanced meals

We all know this. Eating a healthy meal that has a mix of protein, healthy fats, and fibre can help keep you feeling full and satisfied. Be aware of what you are putting into your body and this will help you control the level of sugar that slips into your diet. Minimise the processed stuff and you will find you don’t need it or want it as your body starts to prefer the healthy options. This can reduce the likelihood of sugar cravings and help you make healthier choices throughout the day.

Keep healthy snacks on hand – if you must

Having healthy snacks on hand, such as fruit, nuts, or veggies, can help satisfy your cravings without resorting to sugary foods. These snacks provide nutrients that can help keep you energized and feeling good. And once again, you are reducing your sugar consumption which will help to reduce those overwhelming sugar cravings.

But, and this is really important, research now shows that snacking has a detrimental impact on weight loss. The science shows that every time you have something to eat, your insulin levels increase which means your body is keeping your fat burning doors locked. I’m not suggesting you starve yourself as that doesn’t work either, but taking a food break between meals will encourage your body to access your fat stores.

The key is to be more aware of what you are eating and when. Are you really hungry or are you thirsty? Are you wanting something to eat out of habit or as an emotional response? Can you wait until your main meal? And if you are in fact hungry, having ready access to healthier, more nutritious options will serve you well in keeping those sugar cravings at bay.

Reduce stress

Stress is toxic for so many reasons, and it can increase our body’s desire to munch on something sugary. Finding ways to reduce stress that works for you can help manage and reduce the cravings. Think about ways you can turn the switch down on stress such as more clearly delineating between your work day and your personal time.

Turn off email notifications, delegate work, schedule holidays, ask for help – there are so many ways to find better balance and reduce the pressure. How about trying some different activities such as yoga, Pilates, meditation, or deep breathing which can also help reduce stress levels and improve overall well-being. All of which lead you away from the siren call of the sugary fix.

Get enough sleep

Lack of sleep will absolutely have an impact on your food choices. Research studies confirm that not getting enough slumber leads to overeating and poor food choices as it may affect hunger regulating hormones and diminishes self-regulation.

And what do you want when you are tired? More energy.

So, what do you reach for? Sugary, energy dense food.

Research suggests that you aim for at least 7-8 hours of sleep per night which will in turn help regulate your appetite and reduce the likelihood of sugar cravings.

Stay hydrated

Drinking water is always high on my list of good things to do for your health. Taking in enough hydration throughout the day helps support all of your major organs, aids digestion, boosts skin health, flushes out toxins, regulates body temperature and the list goes on. What’s not to love???

Dehydration makes it tough for your body to metabolise glycogen which is your body’s main source of energy and is stored in your liver. When your body needs more energy, certain proteins break down glycogen into glucose which then goes out into the body and voila, energy. But if your body can’t work it’s magic and release it’s energy stores, it’s going to turn your attention to an easy source and that’s going to be something sugary. So, drink more water!

Practice mindful eating

Mindful eating forces you to slow down and focus on enjoying your food. To be successful at this, you need to cut out distractions such as scrolling through your phone or watching TV. In fact, research found that those who ate and drank while distracted required higher concentrations of sweetness or saltiness to feel satisfied. Something to think about as you consider propping yourself in front of the latest episode of Ted Lasso with your dinner plate.

Mindful eating also forces you to really think about what your body needs. Are you truly hungry or do you actually need a glass of water? Are you reaching for a cookie because you are hungry or is it habit? And if you are hungry, what does your body really need to make it feel good? Think before you chomp, and you will start to get the upper hand on those sugar cravings.

Limit the sugar in your diet

As I mentioned early, if you keep eating sugar, either by choice or without thought as to what’s in the processed stuff, you will never take control of your cravings. While it can be quite difficult in the beginning, reducing your sugar intake will lead to your cravings dissipating. And there’s research on this too which suggests it takes about four weeks (give or take) to really notice a big change. That’s 28 days on average to take control – doesn’t seem like a long time to me when you consider the lifetime benefits of reducing your sugary intake!

So, there you go, plenty of good ideas to help you keep the sugar monster at bay and take back control. Give it a shot and let me know how you go!