It is great to cook at home: trying recipes and testing out your baking skills. Things can get carried away though when you have one too many cinnamon buns and now you can't stop eating 'the sugars'. If you're experiencing frustrating sugar cravings, don't despair. Regaining control is a few tips away!
Drink more water
Dehydration is often mistaken for hunger by affecting how the body accesses glycogen (carbohydrate stores). And face it, no one makes good choices when they’re hangry.
Good to know: the rule of thumb is eight 8-ounce glasses of fluid from water and water-rich foods.
Eat protein
Protein stabilizes sugar levels, prevents dangerous sugar spikes, and promotes feelings of fullness. Quick sources of protein if you're on-the-go include
Hummus
Almonds
Hard-boiled eggs
Canned tuna
Grab fruit
Fruit satisfies your sweet tooth but is a much healthier option than processed sugary foods.
Per the American Diabetes Association, most fruits have a low glycemic index because they contain fructose sugar and also fiber, which slows the absorption of sugar [1]. This is important as you can expect less sugar fluctuations, importantly drops in blood sugar levels, which increases sugar cravings.
Want a treat? Homemade frozen fruit smoothie bars are healthy, tasty, and fun!
Reduce stress
The hypothesis [2]:
Halve the recipe
Eat a balanced diet
Certain mineral deficiencies e.g. magnesium, calcium and zinc can increase sugar cravings. Eat a balanced diet to make sure your body has all the nutrients it needs! If a balanced diet isn’t possible, a dietary supplement could be useful.
Divert your attention
Sometimes you just need a distraction. Enjoy some exercise - it is not only good for your body, it improves your mood and energy. Maybe you prefer to exercise your creativity - there are never too many voice-over Tik Tok videos!
Focusing on something other than your craving can be very useful. Boost this effect by pairing it with one of the complementary tips on this list.
REFERENCES
Fruit. The American Diabetes Association. Accessed May 20, 2020 from https://www.diabetes.org/nutrition/healthy-food-choices-made-easy/fruit
Azzam I, et al. Ghrelin stimulation by hypothalamic–pituitary–adrenal axis activation depends on increasing cortisol levels. Endocr Connect. 2017 Nov; 6(8): 847–855.
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