Sugar is pretty much everywhere. We are biologically wired to enjoy sweet foods because our bodies use carbohydrates as fuel very efficiently. However, our bodies do not respond well to refined sugars and refined carbohydrates. In fact, these refined sources can cause what some might call a sugar addiction because of how quickly these foods enter the blood stream. Even the most mild cravings can greatly impact your blood sugar, especially if you are reaching for soda, candy, cookies, and pastries. Natural whole fruits, sweet-tasting vegetables, legumes, and whole grains can provide a sugar fix that will not be detrimental to your health. Below are some tips to help you reduce your sugar cravings or completely quit sugar for good.
1. Start your day off with fruit
Fruit is full of water, fiber, vitamins, minerals, and sugars, all of which have either a direct or indirect effect on blood sugar regulation. I realized that starting my day with fruit or a fruit smoothie lessened my cravings for sweets throughout the day. Watermelon, cantaloupe, a few apples, a couple of mangoes, or a berry-banana smoothie are a few examples of healthy carbohydrates to get you started in the morning.
2. Eat dried fruit
Dried fruit is filled with minerals that can balance blood sugar. When I found myself craving something sweet, I looked to dried fruits to help curb my cravings. If you ever find yourself craving a treat, consume dried fruit. Dates, figs, raisins, dried apricots, and banana chips are great options. Try your best to purchase those that are without oils, sugar, or any other additives. Eat as much as you can tolerate – this might be about one ounce at a time. Wait about fifteen minutes or so before looking for other carbs to devour. You may find that you no longer crave your typical sweets.
3. Eat more often
It is not unprecedented for many to go hours without eating due to very busy lifestyles. However, it is best to avoid extreme hunger. Eating more often reduces spikes and dips in blood sugar. When we allow ourselves to become too hungry, blood sugar levels become lower that normal and zap our energy. The body then craves simple carbohydrates in efforts to fix the imbalance. The resulting effect may be an unhealthy spike in blood sugar, as well as the development of an unhealthy habit.
4. Eat more leafy vegetables and legumes
Leafy vegetables and legumes contain minerals that help with glucose metabolism and insulin production. Adequate amounts of vitamins and minerals in the body can help curb cravings, and it is wise to get them from whole plant foods throughout the day. If you feel like your sugar cravings are unusual or uncontrollable, make it a point to check your blood levels for chromium, zinc, calcium, and magnesium.
5. Use naturally sweet spices to prepare your food
Spices are not only rich in nutrients, but they also add great depth of flavor to dishes. Sweet spices include allspice (or pimento), cloves, cardamom, vanilla, ginger, nutmeg, cinnamon, and anise. Use these spices in your breakfast porridges, curries, desserts, and teas to enhance sweetness without the added sugars.
6. Consume healthy fats
Fats not only keep you satiated, but also normalize blood sugar. Keep in mind that not all fats are created equally. Unhealthy fats have been found to have a negative effect on blood sugar. Healthy fat sources include: nuts, seeds, avocado, and fresh coconut. These sources are full of omega fatty acids, along with fiber, which improve the absorption of sugars.
7. Avoid processed foods
Processed foods are loaded with refined sugars and carbohydrates that are almost or entirely devoid of nutrients. These foods do us no benefit; they only contribute to blood sugar imbalances. Foods like boxed breakfast cereals, soda, and frozen breakfast pastries contain too much sugar and can cause you to crave sugar and carbs all day long. If you want to fulfill a sugar craving, try to make your own treat. When you do, use natural sweeteners such as dates, maple syrup, applesauce, and bananas. These sources of sugar will not only provide you with the sweetness you are looking for, but also fiber, vitamins, and minerals. With the essentials, you will get acclimated to consuming natural sugars and experience less cravings for processed sugars and carbohydrates.
8. Drink water
As with all other biological processes, water is essential for the metabolism of glucose. A state of dehydration in the cells prevents glucose from being metabolized properly, or even at all. Water is the medium in which sugar, vitamins, minerals, enzymes, and hormones travel throughout the body. Without it, things just get sticky, and stuck. Keep in mind that excess sugar consumption can cause dehydration as well. This is especially true when consuming sugars from breads, donuts, cookies, cakes, and pastries because these sources have little to no water content. In order to properly stay hydrated, make sure you consume at least 64 ounces of water everyday, along with plenty of raw, fresh fruits and vegetables. Great plant sources of water include: watermelon, melons, citrus fruits, leafy greens, cucumber, plums, and peaches.
9. Find ways to relieve stress
Dealing with stress requires lots of energy. During stressful events, the body and mind finds ways to cope with our struggles. Coping mechanisms can be mental or physical, but either way, they require so much energy. This energy demand can cause us to eat more sweets. As stress increases, our bodies crave the sweets even more, and as a result, junk food eating habits become worse. Discover what is causing your stress and develop ways to mange it healthily. Exercise, eating well, and meditation are a few ways to reduce stress.