How to Naturally Stop Sugar Cravings by Eating the Right Foods

Sugar cravings – they are a real and legitimate addiction. And like all addictions, the first step is to become aware of it. Don’t feel like you’re alone; the majority of North Americans are right behind you. Luckily, once we become aware of the role sugars play in our lives, there is salvation, and it can be done naturally. The secret is in what and how you eat throughout the day, and the great news is that once you are eating the right foods, the cravings usually just go away.

The Dangers Behind Sugars

• Sugars are the culprits behind low energy levels and mood swings. Sugar deregulates blood sugar levels by causing a glucose spike, followed by a quick drop. This essentially causes a high, followed by a low energy slump. This is very similar to most addictive substances. Similarly, mood elevates due to release of serotonin caused by the sweetness. As soon as serotonin levels drop, we feel sluggish and more depressed, and crave more sugar.

• Sugars cause out of control cravings. The body’s response to a low blood sugar level is a craving for more sugar, and therefore more food. This is excellent news for food manufacturers, whose bottom line depends on how much food we are able to shovel in, thus craving more and more of sugar laden processed foods.

• Weight gain and health problems. It’s a vicious cycle. You crave more and more sugars in the form of refined sugars and simple carbs. As you keep eating more, your body stores the excess as fat. Quite quickly, you pack on the pounds in a very dangerous way. Your insulin gets out of control, you may develop diabetes, and the extra fat stores will lead to high blood triglycerides and high cholesterol. What’s more is that you will inevitably short change your body of consuming vital nutrients as you will be too busy tending to your sugar needs. It’s a train wreck.

What You Can Do

Modifying your daily routine and habits builds awareness of your body. Start educating yourself on proper nutrition. The internet is a great start, but be weary of misguided information. Talking to a nutritionist or dietician will ensure that you are getting the correct information, and are making healthy, sustainable, long term modifications that are not just a fad diet. Fad diets leave you deprived of fuel and essential nutrients. Although in the short term, you may lose lots of weight, in the long term, dieters consistently gain back all the weight (and more), and often develop a host of health issues.

List of major DO's and DONT's for kicking the sugar habit

DO:

• Get familiar with the glycemic index (GI) and eat foods that are low or medium on the GI scale.
• Substitute natural fruit and honey for refined sugars.
• Eat smaller portions every 2-3 hours to keep your blood sugar levels steady.
• Eat a healthy breakfast containing proteins and complex carbs.
• Get protein with each meal to keep you satiated.
• Drink plenty of water. Dehydration is the number one reason for sugar cravings as well as excessive hunger.
• Reduce stress levels. During times of stress, levels of the hormone cortisol are higher. Cortisol functions to raise blood sugar levels, and also stimulates the storage of fat. You not only crave more sugar, but will be more apt to store it as fat. Ouch! Try exercise or go for a walk, take some "me" time out for a bubble bath, massage, or anything else that relaxes you.
• Clean out your cabinets of refined sugars – if it’s not there, you can’t grab for it in a moment of weakness.
• Get plenty of fiber in your diet (aim for 25 grams a day).
• Limit your caffeine intake. Caffeine causes blood sugar to drop causing the body to crave it.
• Limit your alcohol intake. Alcohol is sugar, and it also makes your blood sugar levels drop.
• Make sure you are including Omega 3, “good” fats, in your diet. (avocados, salmon, organic peanut butter)
• Brush your teeth after each meal. This "cleanses" your salivary glands and helps with sugar cravings.

DON'T:

• Drink soda or juices. They are laden with sugars.
• Use artificial sweeteners. They "trick" your brain into thinking that sugar is coming, and when it doesn’t it leaves you craving it even more! If you must use a sweetener, use Stevia – it is natural. White sugar, sugar in the raw, and brown sugar are all refined and should be avoided.
• Consume foods with a high GI, such as bagels, pancakes, pretzels, white pasta, and instant white rice.
• Eat processed or packaged foods, especially those that contain ingredients that you cannot understand or pronounce
• NEVER EVER skip breakfast
• Never feel hungry. Hunger exasperates cravings, deregulates blood sugar levels and leaves you in a really bad decision making place.

Make a commitment for a week to avoid all refined sugars and simple carbs and you’ll see your energy levels rise, and the pounds start dropping. Remember to substitute for natural occurring sugars, and remember to eat your complex carbs. Your brain needs sugar and your body needs carbs – so don’t deprive; just substitute!