Understand the causes of sugar cravings and take control of your health with easy-to-implement tips.
beat sugar cravings
Go low on the glycemic index:
One of the most effective hacks to control sugar cravings is to control your blood sugar level. The key to this hack is to eat foods that are low on the glycemic index.
The glycemic index is a measure of How quickly do foods raise your blood sugar levels? Foods with a high glycemic index cause a rapid rise in blood sugar levels, followed by a crash. This crash can trigger a sugar craving and cause you to reach for sweet snacks.
To avoid these spikes and crashes, try Include apple cider vinegar in your diet. Apple cider vinegar has been shown to improve insulin sensitivity and reduce blood sugar levels.
You can add apple cider vinegar to your salad dressings and marinades, or mix it with water and drink it before meals. I personally make sure that all my clients consume apple cider vinegar before their carb-rich meals.
Munch on Vegetables:
Another way to control your blood sugar levels and avoid sugar cravings is to eat more vegetables.
vegetables are low on the glycemic index and are also high in fiber, which helps slow the absorption of sugar in your bloodstream. Aim to eat a variety of colorful vegetables every day, including leafy greens, broccoli, cauliflower, carrots, and bell peppers.
Balance your diet:
A balanced diet that is rich in protein can also help control blood sugar spikes and cravings.
Protein is slow to digest, which means it can help keep you feeling full for longer and prevent blood sugar spikes. Be sure to include protein at every meal and snack, such as chicken breast, eggs, Greek yogurt, or a protein shake.
In EFR’s nutrition plans, I always suggest eating vegetables and protein before carbohydrates To control the insulin levels which in turn curbs the sugar craving.
Often we mistake our thirst for hunger or sugar craving. drink plenty of water and stay hydrated Can significantly reduce our sugar cravings throughout the day.
In addition, consuming herbal teas, coconut water, or other low-sugar beverages can help us stay hydrated while reducing our sugar intake.
Apart from these dietary hacks, there are some other strategies that can help you control your sugar cravings. One of the most effective is to practice mindful eating.
it means paying attention to your body’s hunger and fullness signals and being present while eating. Avoid eating when distracted, such as while watching TV or scrolling through your phone.
Regular Physical Activity:
Getting regular exercise can also help control sugar cravings. Exercise helps stabilize blood sugar levels and improves insulin sensitivity, which may reduce sugar cravings. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Sleep is important to our overall health, and insufficient sleep can lead to sugar cravings. When we’re sleep-deprived, leptin, the satiety hormone, goes down, and ghrelin, the hunger hormone, goes up, which are the hormones that stimulate our appetite.
When we’re tired we have a harder time making decisions, and we may be more drawn to sugary foods because they provide quick energy. However, this short-term high that occurs after a crash leaves us feeling tired and lethargic.
This is why we crave sugar again, hoping to get the same high. getting by getting enough sleep and making sure our body is well rested, We can reduce our sugar cravings a lot.
Reduce Your Stress:
Stress can also be a trigger for sugar cravings, so it’s important to find ways to manage stress.
this may involve practicing relaxation techniques such as yoga, meditation, or deep breathing, or a stress-reducing activity such as reading, listening to music, or taking a walk in nature.
Science-Based Solutions for Optimum Health
Lastly, controlling blood sugar levels is the ultimate hack to curb sugar cravings. Adding apple cider vinegar, vegetables and protein to your diet, practicing mindful eating, getting regular exercise and managing stress can all help control blood sugar levels and reduce sugar cravings .
Try these hacks for yourself and see how easy it is to resist those sugar cravings and stay on track with your health and fitness goals.
I would like to highlight that controlling sugar cravings is not about deprivation or strict diet regime. It’s about listening to our bodies, understanding our cravings, and adopting healthy habits that work for us.
Start by reducing the sugar gradually. When you completely eliminate sugar, you may experience withdrawal symptoms, potentially leading to a binge. Instead, start by cutting your sugar intake in half for a week or two, and then aim to reduce it even further.
By making By making small changes in our lifestyle, we can reduce our sugar cravings. and live a healthier, more fulfilling life.