Understanding Sugar Cravings
Why Do We Crave Sugar?
Have you ever asked yourself why you feel attracted to something sweet at some particular time? It is a common knowledge that, cravings especially for sugar, are often associated with blood sugar changes. That’s why when the blood sugar levels drop, one gets a signal that the body needs to utilize fast energy—sugar. The desire factors include stress or boredom and these might make you have that piece of chocolate.
Science of Why We are Addicted to Sugar
Sugar consumption activates the reward section of the brain and releases positive neurotransmitter chemicals such as the dopamine. This can form a cycle of dependence similar to other drugs over time but is far different from them in terms of effect. The more of it you take, the more your body gets a hold of it and then you find yourself trapped in the behaviour that is rather difficult to change.
Also Read:
Transform Your Diet: Proven Steps to Reduce Added Sugar
What Sugar Does to Your Body
Real-Life Effects of Consuming too Much Sugar
Excess sugar consumption can do major harm to your body. It leads to weight gain, and most significantly, it predisposes you to type 2 diabetes; sometimes, it even harms your heart. Moreover, an instant rush of sugar is almost always followed by an energy crash that leaves you feeling worse than when you started.
Psychological and Psychological Effects of Sugar Intake
But even before it weighs on your body, sugar plays tricks with your head as well as with your energy levels. These symptoms include anxiety, irritability and sometimes signs of depression. The energy they provide you with might be instant because the body has to work harder to metabolize them, and it is not worth the mood swings that come with it.
10 Proven Tips to Stop Sugar Cravings
1. Start Your Day with Protein
Eating a high protein meal in the morning, helps to create a particular tempo for the rest of the day. Protein has the ability to reduce turbulence in blood sugar level; therefore hunger pangs do not show up frequently. You may also start your day with eggs, Greek yogurt, or a protein smoothie.
2. Stay Hydrated
Occasionally, your body signals you that it is time for a meal when it is in fact, thirsty. Staying well hydreaed throughout the day can effect the reduction of cravings. For an added extra you can incorporate a slice of lemon or even cucumber.
3. Manage Stress Levels
Stress is one of the most potent causes of craving for sugary foods and drinks. You might think that every time you are stressed you release cortisol which makes you wanna eat sweets and fatty foods. Do yoga or meditation, or even going for a walk to help contain stress.
4.Enough Sleep
Dearth of sleep can throw hunger hormones out of balance. The reason why you might experience sugar cravings at all times is lack of sufficient quality sleep each night. Sleep for 7-9 hours.
5. Consume Meals and Snacks Regularly
Frequent meals lead to instances of blood sugar drops which results to cravings. An example of how people can maintain stable energy levels is through a balance of a protein, fats and carbohydrates in their diet.
6. Increase Fiber Intake
Fiber is slow to digest because it slows the rate of digestion more than other types of nutrients so one feels full after some time than with other foods. Elements of fiber that may help reduce your craving for sweets are vegetables, fruits, nuts, and whole grains.
7. Choose Healthy Alternatives
Replace all the sweets that you usually eat with something better such as an apple, almonds, or dark chocolate. They fill your hunger and give you the sweet feel as if you were consuming sugary foodstuffs without having to make you more exhausted.
8. Avoid Triggers
If you recognize what circumstances or foods cause you to get cravings, steer clear of them. For example, if it is difficult for you to control your appetite as regards certain foods, do not bring them home.
9. Use Supplements Wisely
Some vitamins and minerals play an important role in managing your blood glucose. Two examples include chromium and magnesium. Talk to your healthcare provider about this to find out that whether you will have to take supplements.
10. Make Mindful Choices
Conscious eating is the way to go; you must take your time and actually savor every mouthful. Being able to pay attention to what goes into your mouth will enable you distinguish between eating for purpose of satisfying hunger and eating for the heck of it or due to some reason such as for emotional reasons or boredom.
