How easy is it to sit back on your sofa and grab a bar of chocolate, and then another, and then one more? It is indeed really comforting to resort to candies and those sugary snacks to elevate our energy levels after our busy and tiring days.
While achieving your daily requirement of sugar is quite important, it is also essential to note the detrimental effects of consuming sugar in excess. Well, the difficulty of controlling sugar cravings is nothing unknown to any of us. When we consume sweet foods, our brain releases heroin-like chemicals called endogenous opioids, which is the reason why we feel good when we eat sweet. This makes it a lot more difficult to control sugar cravings.
Going for sweet things and preferring sweet over all other tastes is common human behavior. Carbohydrates, which are present in sweet foods in great abundance, stimulate the release of the chemical serotonin in the body, or the ‘feel-good hormone’. The consumption of sugar also releases endorphins that help in calming and relaxing the body and offer a natural ‘high’.
However, the problem is not with usual, normal sugar consumption, then and now. The real problem comes when that then and now consumption starts turning into frequent consumption and excess of processed foods and sugar become a daily thing.
According to the American Heart Association, only 6 teaspoons of added sugars per day for women and 9 for men are recommended as healthy intake.
How to control sugar craving?
Sugar craving means a strong and instant urge to consume something sweet and making it extremely difficult to control yourself around sweets and sweet food. This can result in binge-eating or excess consumption of calories.
Here are some of the best tips for you that will help you control your sweet tooth and make you achieve your goal of cutting down on those sweets.
- Eat fruits
Fruits are nature’s desserts and have so many benefits in terms of nutrition. They keep up with your everyday requirements of vitamins, nutrients, and fibers, while also regulating your sugar cravings to a large extent. Sweet fruits like mangoes or grapes can work wonders, and mixing unsweetened yogurt to fruits can just be a cherry on the top and you’re gonna love it.
- Walking or jogging can be beneficial
Activities like walking or jogging also stimulate the release of endorphins in the body, which are also produced when consuming sweets. Also, it is gonna take your mind off your cravings and is a beneficial trick for quite a lot of people.
Trying out hardcore workouts like burpees, squats, and push-ups to push away those cravings could also be of help.
- Try out chewing gums
Chewing gums with sweeteners cannot only help you control your sugar cravings but also strengthen your gums and teeth. They contain zero actual sugar and a very minimal amount of calories, and hence qualify to be your perfect rescue. In all, you can go for chewing gums if you’re looking for something that will help control your hunger as well as carbohydrate loaded food items.
- Consume healthy fats and proteins
Nutritionists suggest that eating a lot of proteins and healthy fats like fish, red meat, avocado, etc. can be helpful in not letting you cross your sugar requirements and keep your cravings at bay.
- Go for a healthy afternoon snack
That post-lunch afternoon slumber is something we’re all aware of, and some of us experience it almost on a day-to-day basis. During this time, it is extremely easy and the most perfect choice to grab sugary food. But, wait, it isn’t that healthy for your body, when that becomes a habit!
The next time you get that slumber feeling, go for a snack that is high in protein levels and is good enough to boost your energy levels, rather than your sugar candies.
Foods that can help with your sugar craving
Here are some of the best food items that can help control your sugar cravings. Have a look!
- Dark chocolate:
Whenever you crave sweets, chocolate is one thing that crosses your mind. Now, you can be a little wiser if you are a crazy chocolate lover.
Dark chocolate contains healthy plant compounds known as polyphenols, which promote heart health. Dark chocolate contains more than 70 percent cocoa but also has its fair share of sugar and fat. This is why it is advisable to not go overboard with dark chocolates as well because they might be a healthier option but are still high on sugar.
- Snack bars:
There are some healthy snack bars available in the market and they can be successful for you to control your sweet tooth. If you’re going for this option, you might as well look for bars that contain whole oats and are sweetened with fruits, instead of table sugar. The ones that are high in fiber and nutrients and are made with whole food are the best options.
- Sugar-free soda:
If you love soda but are distressed because of the high amount of sugar it contains, opting for a sugar-free version of the drink can work for you. It comes without the calories and added sugar, and is among our top choices of foods you can try to control your cravings.
The sweet fruits combined with yogurt can work bonkers to satisfy your instant urges of eating something sweet. Plus, you also get additional nutrition from the fruit. So, we don’t see any reason you would dislike smoothies, do you?
- Whole grains:
Eating whole grains comes with a lot of pros, considering the number of nutrients it supplies your body with. Including whole grains in your diet may help you with your sugar cravings, and will keep your body healthy.
Well, we hope you find this article helpful and implement our tips in your daily routine to cut down on those high sugar levels and remain healthy and fit!