We are going to talk about sugar cravings, and what I’m hoping is that by the end, you’ll kind of learn why these cravings are present for you. We’ll also discuss ways to keep them at bay, and strategies to work through them when they do exist. Sometimes, it’s just about understanding them—there’s so much power in that understanding.
Key Points to Understand Sugars
So, let’s dive into some key points. First, I want you to understand the difference between added sugars and naturally occurring sugars. These two types of sugars affect our bodies in vastly different ways.
One thing I consistently tell people is that sugar cravings are not a lack of willpower. Strike that idea from your mind. There’s a lot more going on, including biological, emotional, and habitual reasons for these cravings.
Understanding Added vs Natural Sugars
Added Sugars
Added sugars, as the name suggests, are sugars added to foods during processing. Some common sources include sugary beverages, processed foods, and even unexpected items like salad dressings. Learning to identify these can help you make healthier choices.
The American Heart Association recommends men consume no more than 9 teaspoons of added sugar daily, which is roughly 36 grams or 150 calories. For women, the limit is 6 teaspoons, or 25 grams, totaling 100 calories. Tracking sugar intake can help you stay within these guidelines.
Natural Sugars
Naturally occurring sugars, on the other hand, are found in whole foods like fruits, dairy, and grains. These sugars come with other beneficial nutrients like fiber, vitamins, and minerals, which make them healthier overall.
Dietary Habits and Sugar Cravings
Biological and Emotional Triggers
Let’s talk about why sugar cravings happen. Dopamine, a neurotransmitter that makes us feel good, is released when we eat sugary foods. This creates a reward cycle, where we associate sugar with feeling better. But the problem is, it’s temporary.
Let’s not forget the emotional aspect. Many of us turn to sugar when we’re stressed or upset. It’s a way to self-soothe, but it doesn’t address the root of the problem. Recognizing this can help you make more mindful choices.
Balanced Meals
For example, if you start your day with cereal and toast, you’re consuming two sources of carbohydrates without balancing them with protein or fat. This can lead to blood sugar dips and more cravings throughout the day.
A key strategy is balance. For instance, instead of having just a piece of toast for breakfast, pair it with some peanut butter and eggs. The protein and fat will help stabilize blood sugar, keeping you fuller longer and reducing cravings.
Habituation
One common habit is the post-dinner sweet craving. This is a form of habituation. I recommend breaking the routine by doing something different right after dinner, like going for a walk. It helps disrupt the cycle.
Managing Sugar Cravings
The ‘5Ds’ Technique for Managing Cravings
We use a technique called the ‘5Ds’ to manage cravings:
- Delay: Wait before giving in to the craving.
- Distract: Engage in another activity to redirect your focus.
- Distance: Remove yourself from the environment that triggers cravings.
- Determine: Reflect on whether the craving is hunger-driven or emotional.
- Decide: Make a conscious choice about whether to indulge.
Practical Dietary Tips
- Balanced Meals: Ensure every meal includes all three macronutrients: carbohydrates, proteins, and fats. This helps stabilize blood sugar levels and reduces cravings.
- Healthy Swaps: Replace high-sugar snacks with nutrient-dense alternatives like:
- Greek yogurt with a drizzle of honey.
- Chocolate-covered nuts for a combination of fats, fiber, and a touch of sweetness.
- Low-sugar ice cream bars, such as Yasso or similar brands.
- Portion Control: Mindfully enjoy sweet treats in moderation. Pair them with protein or fat to reduce their impact on blood sugar.
- Structured Meals: Avoid skipping meals and aim for consistent meal times to prevent blood sugar dips.
- Hydration: Stay well-hydrated, as thirst is often mistaken for hunger or cravings.
Lifestyle Adjustments
- Physical Activity: Incorporate regular exercise, such as walking after meals, to improve insulin sensitivity and reduce stress.
- Sleep and Stress Management: Poor sleep and high stress increase cortisol levels, which amplify sugar cravings. Prioritize quality sleep and use stress-reduction techniques like meditation or yoga.
As we wrap up, I want to emphasize that managing sugar cravings is not about elimination. It’s about balance and understanding. When you learn why you crave sugar and how to address those reasons, you’re empowered to make better choices.
Remember, it’s about progress, not perfection. If you have more questions or want to dive deeper into this topic, feel free to reach out. Let’s work together to create a healthier relationship with food.