HOW CAN WE CURB SUGAR CRAVINGS, ONCE AND FOR ALL? Unfortunately, there is no universal answer to this question. What works for one individual, may or may not work for another. Thankfully, there are plenty of potential options for those of us who are interested in curbing our sweet tooth and inevitably improving our nutrition and health, to try. I searched high and low for the most popular and effective ways to curb those sugar cravings. Take a look!
- Toss those temptations. Clear the cookies, pastries, ice cream, and soda out of the pantry and refrigerator. Try replacing them with healthier options, like fruits and nuts.
- Eat regularly. Try eating every three to five hours which can help keep blood sugar stable and help you avoid impulsive eating behavior.
- Increase protein intake. Sometimes our bodies will exhibit cravings for sweets when what they really need is more protein. Experts recommend protein bars and protein water as good alternatives for people who need quick snacks on the go. Protein powder mixed with chilled water is also well known for improving weight loss.
- Skip the artificial sweeteners. Artificial sweeteners, like Saccharin or Aspartame, have not been demonstrated to curb cravings for actual sugar, and may present a higher risk of cancer. Unlike their claims, artificial sweeteners have not demonstrated effectiveness in limiting obesity among users.
Try Truvia a natural, zero-calorie sweetener is made from the stevia plant- it’s purified and doesn’t have reportedly stevia’s bitter aftertaste. Truvia can be found in whole foods stores or online sites like iherb.com. Agave nectar is another tasty replacement for refined sugars. - Eat aromatic foods. Strong smells alert the hypothalamus which is the part of your brain that tells you it’s time to stop munching, according to Dutch researchers. Their studies also suggest that when people eat foods with strong odors (lemony,spicy, peppery, buttery, lemony, garlicky) it reduces their desire for sweets in the hours thereafter.
- Get your zzz’s. In studies at Houston’s University of Texas, increasing sleep time tamed sugar cravings for nine in 10 women within four days. Our brain produces human growth hormone (HGH) while we snooze. Research demonstrates that this compound escalates our blood sugar control and curbs the urge to eat sugary treats.
- Increase your energy levels with exercise. One reason we crave sugar is because we are energy deficient. Although, exercise is often the last thing we may feel like doing when our energy levels are low, regular exercise potentially increases energy levels naturally. Additionally, regular exercise can provide appreciable distraction from your cravings. Exercise will also help you to feel good about your body, which may encourage you to be more committed to resisting those sneaky sugar temptations.
- Increase your intake of Vitamin C. High intake of Vitamin C reduces blood sugar levels and decreases the damaging effects of sugar.
- Take a bite. Can’t fight the urge? Take baby steps. Enjoying a little of what you love can help to avoid feelings of deprivation. For example, try dipping a banana in chocolate sauce and add some almonds with chocolate chips. This may satisfy your craving and as a bonus, provide healthy nutrients too! Experts, however, do advice staying within a 150-calorie threshold.
- Chew or Rinse. The experts recommend chewing a stick of gum, gargling with an antiseptic mouthwash or brushing your teeth. All of which, have been proven to reduce food cravings. The aftertaste doesn’t mix well with sweets and will most likely stave your craving.
- Go cold turkey. Eliminating all simple sugars works best for some people. Days 1-3 are reported as the most difficult. By the 4-5th day, their cravings may begin to stabilize or diminish all together. Others might find they still crave sugar but eventually train their taste buds to be satisfied with less.
So, what do you think? Are you ready to kick that sweet tooth the the curb? Join our ” No Sweets for Two Weeks” challenge. Just enough to get your feet wet, and take beneficial steps towards a healthier you. Let’s go for it! Starting today- or- tomorrow for those who might need a little extra time to get their minds around the idea. Begin by working at your own pace, gradually weaning yourself from sweets. Cut back each day or bravely go cold turkey. This challenge will require using your best judgement. The goal is to accomplish a sugar-free status before the end of two weeks or start over. Are you in? Share your ongoing results with us or by journaling- get a friend to join in, the more the merrier. Let’s kick this sugar habit…for good!
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