9 Tips On How To Beat Sugar Cravings And Improve Your Overall Physical And Mental Health
If you’re looking to improve your overall physical and mental health, then knowing how to beat sugar cravings will get you some massive results!
It’s no secret that we have all experienced sugar cravings at some point in our life. Everyone experiences these cravings differently and sometimes they can be hard to resist.
However, did you know:
According to our most recent national nutrition survey, Australian’s consume on average 60 grams of sugar per day. That is a whopping 14 teaspoons of sugar a day!
And, the majority of sugar we eat comes from junk and processed foods.
One of the ways we could combat this consumption is by understanding the information on food labels. Because when we are more informed about the ingredients that are including in the foods we eat, we are in a better position to make better choices.
Did you know that there are over 50 different names for sugars that can be included on food labels? You may not even know that you’re consuming a product that is comprised of mostly sugar!
What is a sugar craving?
A sugar craving is an intense desire for a particular food which is high in sugar. They are often for junk foods and processed foods (you can also have them for fat or salt too!).
Why do we crave sugar?
There are many reasons why we crave sugar, with many linked to a blood sugar imbalance. But we also may have formed some lifestyle habits associated with sugar consumption - such as a sweet treat as a reward for a specific action or behaviour.
Typically, when we eat sugar, our blood sugar levels spike, after which our body uses insulin to lower the sugar level. If our blood sugar levels drop too low, our bodies can crave foods with sugar to raise the levels and increase energy.
Blood sugar imbalances, changes in hormones, low energy, and using sugar as rewards are all fairly common reasons for why we crave sugar. Others include:
Stress
Poor sleep
Nutrient deficiencies
Artificial sweeteners
Tips on how to beat sugar cravings
If you’re looking at ways to beat sugar cravings, then these 9 tips will give you a great starting point:
Eat foods high in Magnesium
Do you ever wonder why you are craving that chocolate? Chocolate is a rich source of magnesium and maybe the reason you are craving it is that you are magnesium deficient.
If you are in the habit of racing to buy milk chocolate from the shops or the vending machine at work, consider choosing a dark chocolate (70% and above and preferably no added flavours, as they can be high in sugar).
Other foods high in magnesium include green leafy vegetables, almond, brazil, cashew, hazelnut, pecan, peanuts, walnut, sesame seeds, sunflower seeds, raw cacao, bananas, raspberries, and blackberries. Consider substituting those 3pm chocolate indulgences with one of these foods and see if that helps beat sugar cravings.
Including foods rich in magnesium supports healthy blood sugar metabolism and clearance from the blood.
Drink plenty of water
One of the quickest ways to reduce sugar cravings is to make sure you are well hydrated.
Your body may confuse dehydration with hunger. Consider drinking at least 8 glasses of water a day to stay hydrated
Review your diet
Eat a fresh whole food diet which includes plenty of good quality protein, healthy fats, fruit, veggies, nuts, and seeds.
Combining lean protein and healthy fats at meals helps to keep you fuller for longer and stabilise blood sugar levels. Consider a personalised nutrition plan to if you’re unsure of how to review or manage your diet.
Sources of protein include beef, lamb, chicken, fish, beans, and eggs. Healthy fats include avocado, olive oil, nuts, seeds, and salmon.
Manage stress
When we are stressed we sometimes make emotional food choices to comfort or boost our moods. Or we go for the sugary snack to give us the energy we need to get through the afternoon slump.
Going for a walk, yoga, meditation, listening to music, and deep breathing can all help reduce stress and are great for knowing how to beat sugar cravings.
Keep a food diary
Keeping a food diary can give you a better understanding as to why you are experiencing sugar cravings.
Is it because you skip meals, don’t drink enough water, are your portions too small, or you aren’t combining enough protein and fat at your meals?
A food diary also makes you very conscious of the food you are eating. Have you ever added up the amount of sugar you eat on a daily basis? Sometimes we don’t realise how much sugar we are actually eating!
Remove temptation
If you are unable to control yourself when it comes to sugary snacks then I encourage you to get them out of your sight! Don't have them in the house, remove them from your workplace, and consider going through the confectionery-free check out at the grocery store. Once you can get the sugary snacks out of your sight you might notice that they will also no longer be on your mind.
Get some sleep
When we have had a bad nights sleep (thanks kids!) or not enough sleep it can leave us feeling tired.
And of course, when we are tired we tend to crave sugar (or coffee!) for that quick energy hit.
Poor sleep can also impact our hormones which control our appetite, impacting the choices we make and also how much we eat. Make sleep a priority and aim for 8 hours a night.
Don’t skip meals
Skipping meals can cause your blood sugar levels to drop, promoting hunger.
This is when you are more likely to go for a sugary snack as it gives you a quick energy hit to keep you going. Eat regular meals throughout the day to help keep your blood sugar levels stable.
Avoid artificial sweeteners
When trying to cut back on sugar, many people think they are doing the right thing by using artificial sweeteners to satisfy their sweet tooth.
However these alternatives are designed to be sweeter than sugar and can condition our taste buds, making us crave more sweet foods. Bottom line: stay away from the artificial sweeteners.
Knowing more about how to beat sugar cravings can help you make small changes
When you crave sugar every day, it can be challenging to break the cycle of reaching for the sugary snack.
If you are prone to snacking, then consider being more prepared and set yourself up for success. Here are some snack ideas that are easy, fast, and healthy for you.
You may be surprised that simply making small and sustainable changes - and kicking those sugar cravings - can have a real impact on your overall physical and mental health.
Feel like you’ve tried it all and still continuously crave sugar?
There may be something more happening with your body and holistic health.
If you're having trouble with your nutrition and would like more guidance and support BOOK YOUR FREE 10 MINUTE DISCOVERY CALL HERE to chat about how I can help you.
Pam helps women and men prioritise their health and wellbeing.
As a Naturopath, nutritionist and personal trainer she helps them take control of their mental health and various health conditions through natural medicine and healthy lifestyle changes.
She gives realistic ways to help create a happier and healthier life.
When she isn’t running her business, you can find her on the hockey field or creating some delicious food for her husband and kids.