To combat sugar cravings, avoid sugary foods and drinks, refined carbohydrates, and keep blood sugar stable with a balanced diet. Drinking more fluids can help, and it’s important to read labels for hidden sugars and avoid artificial sweeteners.
There are several ways to combat sugar cravings throughout the day. The main way to do this is to avoid sugar and foods or drinks made with large amounts of sugar. This includes many processed foods, soft drinks, juice cocktails, yogurts, and the sugar itself. Avoiding refined carbohydrates can also be beneficial, as can keeping your blood sugar stable, not skipping meals, and drinking more fluids.
Sugar cravings arise when you eat refined sugar or refined carbohydrates, such as white bread. Sugar hits your bloodstream quickly and gives you a burst of energy. Unfortunately, your metabolism burns this energy quickly, leaving you tired and sluggish. This, in turn, leads to sugar cravings as the body tries to make up for lost energy. The problem with this is that sugar is low in nutrients, can lead to diabetes and insulin resistance, and does not provide a stable energy supply. That’s why avoiding sugar is the first step in getting rid of sugar cravings.
One of the best ways to reduce sugar cravings is to keep your blood sugar level as stable as possible. The best way to do this is to eat a balanced diet that contains complex carbohydrates and protein. Complex carbs—meaning anything made from whole wheat as opposed to refined wheat that turns to sugar in your system—break down more slowly in your system. This allows the energy to peak and stay high for longer periods of time. Plus, protein helps your stomach stay full longer so you don’t get hungry too soon.
Drinking more fluids is another way to get rid of sugar cravings. Some research has shown that many times when hunger appears to be a problem, extreme thirst is actually the culprit. This is because the brain reads hunger and thirst signals in the same way. To avoid sugar binges, drink eight ounces (236.59 ml) of water and wait fifteen minutes. If you are still hungry after this time has passed, you can eat a snack made up of vegetables, complex carbohydrates, or protein.
When avoiding sugar, it’s important to read labels to make sure there are no hidden sugars. Things like high fructose corn syrup have the same effects as sugar and are found in a variety of processed foods. A general rule of thumb is to avoid anything with ingredients that end in “-ose.” Also, you should avoid putting sugar in food and drinks. Instead, use stevia, a natural sweetener. Avoid artificial sweeteners whenever possible.
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