Sugar cravings affect everyone- we are hardwired for them. And it seems like sugar is in everything these days- from sushi rice to yogurt to salad dressings- making it extra hard to avoid entirely. The average American consumes 60 pounds of sugar per year. This is made evident by our obesity epidemic here in the U.S. Not only can sugar contribute to obesity, it is also the culprit behind heart disease, type 2 diabetes and non-alcoholic fatty liver disease, along with many other health conditions. How can something so sweet be so bad for us?
I’m not saying you can never have another chocolate croissant, but if you follow these simple tips, you might just lose your taste for them. Or at least the ability to eat an entire croissant in one sitting…
Get good quality sleep.
When we don't get enough sleep, our hormones get all out of whack. Cortisol increases, making us crave a quick fix- meaning- you guessed it- sugar. Lack of sleep also increases ghrelin- the hunger hormone that makes you hungry- and decreases leptin- which is your satiety signal. This also makes you want the quick sugar fix.
Eat a savory breakfast.
This will set you up for success for the rest of the day. Eating a breakfast high in simple carbs and sugar (which is what most common breakfast food is) will just lead to a sugar crash, leading you to just want more sugar. See the vicious cycle here?
Eat well-balanced meals.
Aim to include a healthy fat, protein, and fiber (especially green, leafy vegetables) with your meals. Protein and fat don’t break down into glucose, which helps with blood sugar balance. Green, fibrous veggies break down into smaller amounts of glucose, also helping with blood sugar balance.This means greater satiety overall, which means less sugar cravings. Some examples of well-balanced meals: lentil soup and a green salad with nuts, seeds and/or olives; wild salmon with asparagus and sauteed spinach; a veggie frittata.
When we get "hangry" we want fast fuel, a.k.a. sugar. Aim to eat every 3-5 hours.
When you are dehydrated, it makes it harder for your body to release glycogen, which is stored glucose. This leads your body to want a quick fix of… sugar.
Sometimes understanding the why behind things helps us make more conscious choices. If you are struggling to kick your sugar habit to the curb for good, schedule a free chemistry call with me to see if my 3 month or 6 month program is right for you.