What to eat to defeat sugar cravings
These days, we are hearing more and more about the harmful effects of sugar on our health. We all know that eating too much sugar can cause weight gain, tooth decay and raise the risk of type 2 diabetes. Increasing research is showing that sugar and excess carbohydrate can contribute to type 2 diabetes even in people who are not overweight.
Eating too much sugar can cause a foggy head and poor concentration, but over the long term it may make you more prone to developing dementia.
So, what happens when you know all of this but still battle with sugar cravings?
Sugar is seductive; you might promise yourself that you’ll just have a small piece of chocolate, but before you know it you’ve finished the entire block. Also, eating some sugar today makes it much more likely you’ll be craving sugar again tomorrow, the next day and so on.
If you are trying to take control of your health but you struggle with healthy eating there are ways to make it easier. Certain foods help to squash cravings and leave you feeling satisfied for much longer.
Best foods to eat to beat sugar cravings
You’ve probably heard it before but protein really is a dieter’s best friend. If you eat some protein at each meal you are far more likely to feel full and satisfied for longer and it reduces the desire to snack. Many people don’t eat enough protein for breakfast or lunch and that can make it harder to lose weight. Examples of suitable protein include eggs, seafood, poultry, red meat (preferably pastured), nuts, seeds, dairy products and legumes.
Eggs are a popular breakfast choice and should leave you feeling much more satisfied than a sugary breakfast cereal with non-fat milk. If you don’t have the time to cook eggs for breakfast, a whey protein powder smoothie can be a quick, easy and tasty option. There are so many delicious smoothie ideas that you never need to feel bored with breakfast. My protein powder contains added chromium and glutamine to help with cravings, plus taurine to assist liver function.
Another benefit of protein is the amino acids it contains. Amino acids are used by your brain to manufacture neurotransmitters (brain chemicals). Some people suffer with depression or anxiety as a result of neurotransmitter imbalance. Some people overeat because they feel less satisfied after eating a meal and, in some cases, this is due to dopamine deficiency. Protein rich foods help to supply your brain with the fuel it requires to manufacture neurotransmitters. If this is something you struggle with, a Tyrosine Mood Food supplement can help.
Fat is another nutrient that’s very important for satiety and a lot of people don’t consume enough of it. Eating a meal that is higher in natural fat can leave you feeling full for several hours. This will make it much easier to resist tempting snacks that sabotage your weight loss efforts. Examples of healthy fats include adding some avocado to a salad; using a heavy drizzle of olive oil on your salad or roasted vegetables, or cooking some eggs and mushrooms in butter. In the context of an overall healthy lower carbohydrate diet, fat can actually help you lose more weight. Fats to avoid include margarine and highly refined vegetable oil such as soybean, canola or corn oil.
It’s really important to drink plenty of fluid each day. Often you may think you are hungry but what your body really wants is water. The next time you feel hungry between meals try having a full glass of water or a cup of herbal tea and then wait 20 minutes. In all likelihood you will probably not be hungry afterwards.
Sometimes people suffer with food cravings because they have mineral deficiencies. You need minerals to keep your blood sugar level stable throughout the day. Sometimes deficiencies of chromium, magnesium or manganese can lead to too high or too low blood sugar. If your blood sugar gets too low you may experience hunger shortly after eating, intense cravings or even feel shaky and unwell if a meal is delayed. These minerals are found in green vegetables as well as nuts, seeds and animal protein. If you know that your blood sugar can become unstable, you might benefit from Glicemic Balance capsules. Taking one capsule with each meal can help to prevent a blood sugar crash and subsequent sugar binge later in the day. Interestingly chocolate is quite high in magnesium, so chocolate cravings may be your body's cry for more magnesium. If you don't get enough magnesium through your diet you may want to try taking a magnesium supplement. It usually works well for reducing chocolate cravings as well as relieving stress and tension.
Herbs and spices
Try to make your meals as tasty and creative as possible. A healthy diet doesn’t have to be bland and boring. If you aren’t feeling satisfied with your meals you are much more likely to crave intensely flavored sugary or salty snacks afterwards. Try adding fresh herbs to salads such as basil, cilantro, dill or arugula. For dinner, try using herbs and spices that you aren’t familiar with, such as cumin, garam masala or lemongrass. Intensely flavored meals are more likely to leave you feeling satisfied after eating, so you won’t go searching for snacks a couple of hours later.
The above statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease.