8 Easy Ways to Stop Sugar Cravings


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Craving ice cream after dinner or looking for a pantry for a sweet treat? You are not alone.

The fact is that sugar is incredibly addictive, and in today’s world it is readily available in many attractive forms! Whether it’s a quick stop by a drive or a raid on a pantry for a handful of chocolate chips, we all know what a sudden “need” for something sweet is.

Many people struggle with the desire for sugar. Our modern lifestyles often include processed foods, irregular sleep schedules, artificial light and inactivity. All of these factors contribute to sugar cravings, weight gain and mood disorders.

Fortunately, there are many things you can do to help ease these hangarings.

What causes sugar cravings?

From birth, humans have a tendency to crave sugar, to some extent, and for good reason. Breast milk is naturally sweet and contains important carbohydrates that not only nourish the baby, but also the bacteria in the baby’s healthy gut.

The carbs in breast milk stimulate the release of serotonin and endorphins to promote softening. It helps in the process of mother-child relationship.

In later life, this natural desire for sweets continues. Eating sugar gives the body a physical sense of honor, and when there was a lack of food, this desire was life-saving. Nowadays, our desires are usually doing more harm than good.

Excessive sugar and carbs keep this craving going and many of us fall prey to it. According to the American Heart Association, the average American consumes 22 tablespoons of extra sugar a day in the form of foods, beverages and sweets.

Of course, sometimes a high quality and nutritious treat like homemade chocolate or coconut milk betel quota is perfectly fine unless there is another health issue in the game. This routine, daily sugar consumption and cravings make it a big problem for many people.

How to stop the desire for sugar

Ready to go sugar free? I want to break the exercise and heal the body. I recommend starting with Sugar Detox. It may be difficult, but going to cold Turkey will not be as difficult as you think. To help reduce your cravings, stock your refrigerator with low-sugar fruits, such as berries.

By reducing the amount of sugar over time, you can gradually wean yourself. Replace refined sugar with natural sources, such as coconut sugar or maple syrup, before transferring sweets completely. Here’s how to put one together for use with your sugar cane.

Here are some other things I found that can help you naturally stop craving sugar.

1. Briefly with L-glutamine. Finish

I first came across this while reading Dr. Julia Ross’s book Mood Cure. This book is a gold mine of nutritional information, and I’ve found its recipes especially interesting for fighting sweet tooth. (See also his recent book Treatment of anxiety.)

The theory is that stress, poor diet or environmental factors can cause some people to lose certain amino acids that cause them to crave sugar. In this case, a healthy diet alone can reverse the difficulties. Not enough As Food Renegade explains in depth, none of us suffering from severe amino acid deficiency and neurotransmitter imbalance can overcome sugar addiction just by will.

Fortunately, Dr. Ross’s solution involves short-term supplementation with the amino acid L-glutamine. In fact, she claims that when sugar cravings are killed, a dose of 500 milligrams of L-glutamine in just one day is enough to solve the problem in just a month or two.

In hindsight, I realized that while I was taking L-glutamine as part of my protocol to improve my gut health and manage my autoimmune thyroid disease, I also had all the cravings for sugar. lost. I did not contact the two at the time. Surprisingly, I haven’t missed (or even wanted to) desserts since.

I personally take these L-glutamine capsules twice a day, but some people prefer the powdered version that can be added to beverages. As a side note, L-glutamine is often used in athletes to build lean muscle and I have found that I also had a faster recovery time from strenuous exercise while taking L-glutamine.

2. Eat more protein and good fats

Sometimes, the reason for wanting to eat can be as simple as adding salt to too many processed carbohydrates on a regular basis and not getting enough protein and fat.

Carbs like sweet potatoes provide the body with a quick and easy source of energy and definitely have their own place. When you get into the habit of eating too many carbs, however, it can result in blood sugar fluctuations that lead to cravings.

Proteins are made up of amino acids, which are vital for balancing hormones and avoiding sugar cravings. Healthy fats from whole foods like avocado help fuel the body while increasing the urge to eliminate immature feelings of hunger.

In the long run, eating healthy fats and proteins (along with lots of veggies) can help with sugar cravings. They provide your body with essential fatty acids, amino acids, and micronutrients that you need to keep in balance and not urge to eat unnecessarily.

You. Eat when you’re hungry (and plan ahead)

There is no time to make superficial decisions about the best foods to eat when you are very hungry. Sometimes the best defense is a good offense. In this case, it means planning or preparing healthy meals ahead of time so that when you are hungry. If so, you will support them. A solid meal plan for the week will make it so much easier for you to stay on track.

As I mentioned above, eating nutritious foods such as protein, healthy fats and vegetables will help prevent extreme hunger and high blood sugar. This makes it easier to choose healthy options because when you are very hungry, your sugar cravings get stronger. Especially when it is combined with appetite stress or lack of sleep!

4. Move

Exercise releases some of the endorphins you get from sugary foods and can be a great alternative when done regularly.

You don’t have to run or work incredibly hard to reap the benefits. Just brisk walking, a few minutes of jump rope breaks or a few bodyweight exercises may be enough to trigger endorphins and taste sugar.

My favorite exercise these days is walking or jogging with my dog ​​or playing kickball outside with the kids, but here you have endless options. Practicing planning is also a great way to break the sugar habit in the long run. Finally, you can train your body to love endorphins as much as it does sugar.

5. Get some sleep

It’s no secret that sleep is important. Not getting enough AZ is associated with every chronic health problem. In particular, not getting enough sleep can increase your risk of heart attack, cancer, diabetes and other metabolic disorders.

Sleep, which regulates insulin, is also important for balancing blood sugar and maintaining proper hormone levels. In fact, just one night before a poor night’s sleep can cause you to have low blood sugar levels before diabetes. Not the best idea for anyone trying to overcome sugar cravings.

Make sleep a priority for this and a million other reasons. This is one of the few silver tablets in health and it’s absolutely free! These are my best tips for improving sleep (even as a mom!).

6. Try finishing chromium

Doctors sometimes recommend taking chromium to regulate insulin. This essential trace element is important for balancing blood sugar levels.

In small amounts, chromium can help prevent blood sugar drips and spikes that cause cravings. A doctor once recommended that I take 200 mcg of chromium once a day to help balance blood sugar levels. However, you should consult your own doctor or registered dietitian before starting a new supplement.

7. Get your B vitamins

B vitamins are important for many reactions in the body, including the way you metabolize carbohydrates.

When you put pressure or eat a lot of carbs, you will eliminate these important nutrients. I found that I had more energy when I took the B-vitamin complex, a yeast source.

8. Stay hydrated

Pour a glass of water yourself instead of eating a sweet lunch.

Thirst can be the culprit behind your desire for sugar. When you are dehydrated, your body has a hard time producing the glycogen that you need to stay active. Drink plenty of water to make sure it doesn’t increase your sugar anxiety!

A note on sugar substitutes

Many readers ask me if they should substitute their own refined sugar for artificial sweeteners or other alternatives. Unfortunately, simply changing the sugar to another type will not solve the basic problem. In some cases, this can lead to more serious problems. I personally use xylitol and stevia to make natural sweeteners on this occasion. You can read my full tech on Chinese alternatives here.

Get started today!

Quitting sugar can be a real challenge, especially if you have kids who want as much as they want! Fortunately, living a healthy lifestyle, eating the right foods, and finding the right mix of supplements can be really helpful.

The article was reviewed medically by Dr. Lauren Jeffers, a Certificate in Admissions Medical and Pediatrics. As always, this is not personal medical advice and we recommend that you talk to your doctor or work with a doctor at Study MD.

Ever struggled with sugar cravings? Who are some of the hexes that helped stop your sugar cravings?

Sources:

  1. Dapner, CM, Stuttard, ER, and Wright, KP (2014). Metabolic consequences of sleep and circadian disorders. Current Diabetes Reports, 14 (7), 507.
  2. He, C, Anand, ST, Able, MH, Veena, JE, and Rob, SW (2015). Circadian Influences and Breast Cancer Risk: Meta-analysis. International Archives of Occupational and Environmental Health, 88 (5), 533-547.
  3. Johnson, R. K., Appel, L. J., Brands, M., Howard, B. V., Lefebvre, M., Lustig, R. H., and Willie Roosevelt, J. (2009). Dietary Sugar and Heart Health: A Scientific Statement from the American Heart Association. Circulation, 120 (11), 1011-1020.
  4. Matthews, e. ای۔ , Lee, C., Long, C.R., Narcissus, M.R., Martin, B.C., & McLefish, P. A. (2018). Sleep Deprivation in Native Hawaiian / Pacific Islanders, Black, and White Americans and People with Cardio Metabolic Diseases: Analysis of National Health Interview Survey Data. Sleep Health, 4 (3), 273-283.
  5. Souls, G., de las Reiss – Galen, C. G., Fernandez, Ann. , Margolis, A., & Guimonde, M. (2010). Establishment and development of lactic acid bacteria and bifidobacteria microbiota in breast milk and newborn gut. Anerobi, 16 (3), 307-310



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