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We all understand those situations, where after a big meal, an urge for a bar of chocolate, a dessert, or a sweet treat craving for added breakfast is a common occurrence. These cravings can be biological, psychological, or related to a lifestyle. Since it can aid in improving one’s health, one must understand the reasons for sugar cravings, the implications on the body, and ultimately, how to control sugar cravings.
In this article, we will unravel sugar craving and provide 10 actionable and natural ways to reduce sugar cravings.
What Are Sugar Cravings?
Sugar cravings are the urges for sweet sugary treats that occur outside the norm of an energy deficit. While all treats are fine, these cravings can lead to negative health consequences like an increase in weight, diabetes and dental problems.
Feeling cravings can be indicative of habitual or psychological prompting rather than just mere physical necessity. Unlike every other need your body is trying to communicate, cravings tend to be more psychological.
Common Reasons for Sugar Cravings
Several bound sugar cravings can derive stems to suggest the need to cross this threshold:
- Blood Sugar Fluctuations: The body can be subject to a load of refined carbohydrates, and extremity can be subject to syrupy carbohydrates, setting the stage for irritability and craving cycles to repeat.
- Lack of Sleep: Inadequate sleep increases the production of ghrelin, an appetite-resting hormone that predominantly shifts the appetite towards an increase in carbohydrates.
- Stress and Emotions: Emotional overwhelm is common, and a sugary, fatty load can be customary to load deficiency and act as temporary compensation.
- Nutrient Deficiencies: Cravings can balance the loads when essential nutrients are absent, such as magnesium, zinc and chromium salts.
- Habit and Reward System: The brain can be conditioned to anticipate sugar as a reward upon completion of a task.
- Hormonal Changes: Sugar cravings can be common during the weakening phase of a cycle and for those who are pregnant. This is most likely to be due to the changes in your body.
- Dehydration: Thirst, cravings and hunger can be interchangeable and have the potential to deceive one another.
Why Do We Get Sugar Cravings After Meals?
Feeling sugar cravings after a meal is a common expression, especially after lunch or dinner, due to the following reasons:
- Blood values tend to drop following a high carbohydrate load, syrupy or non-syrupy, setting the need for a dessert to be provided.
- Culturally, people tend to pair meals with dessert.
- Sugar consumption results in dopamine release, which strengthens the craving cycle.
Craving Sugar During Pregnancy
Pregnancy comes with many fond memories, one of which is craving sugar during pregnancy. Pregnant women tend to have strong impulses for sugary foods, which is normal due to hormonal shifts, emotional changes, and the need for extra calories. Sugar moderation during pregnancy is important, as too much can lead to gestational diabetes, excessive weight gain, and other health issues. Craving focus and moderation during pregnancy can be achieved with the help of good nutrition, as guided by an experienced nutrition coach.
10 Effective Ways to Control Sugar Cravings
Having established the reasons for sugar cravings, we can now turn our attention to how to control sugar cravings. The following information can be a great help.
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1. Eat More Protein and Fiber
Eating protein and fiber help to slow the digestive process, which positively affects the blood sugar and the need to reach for something sweet. Eggs, lean meat, beans, and whole grains are great foods.
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2. Stay Hydrated
Hunger may be a form of dehydration. You may automatically hydrate with water, as it may help control cravings to reach for sweets. Other great options are herbal teas or lemon water.
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3. Always Eat
Dips in your blood sugar levels occur when you skip meals which in turn gets you to crave sugar more. To avoid extreme hunger, eat small balanced meals throughout the day.
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4. Control Your Stress
One of the sugar cravings causes is stress. To control emotional eating you can use some of the following: meditation, deep breathing, yoga, or even just a brisk walk.
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5. Get Quality Sleep
Sleep deprivation causes the body to crave high-sugar foods. To combat this, be sure to get 7-8 hours of quality restful sleep, which will reset your hunger hormones.
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6. Look for Substitutes
To satisfy your cravings, try replacing desserts with healthy, savoury snacks or natural sweets like fruits, dates, or dark chocolate. This will satisfy your craving for sweets without overeating sugar.
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7. Get Used to Less Sugar
Start to use less added sugar in your tea, coffee, or food in general. With time, your cravings will diminish.
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8. Find Something to Do
Hobbies, such as taking a walk or calling someone, can distract you.
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9. Don’t Leave Sugary Foods Within Reach
This is how you avoid the temptations. Instead, fruits, nuts and seeds can fill this role.
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10. Get Tips from a Nutrition Coach
A certified Nutrition Coach offers valuable assistance in developing a personalised eating plan. For a greater chance at success, consider the most professional assistance you are able to receive.
How to Stop Sugar Cravings Instantly?
While you do need some long-term solutions, there are times when quick fixes target the immediate need. Here are some things you can do to stop sugar cravings instantly.
- Drink a glass of water.
- Eating a piece of fruit works, too.
- Chewing sugar-free gum will work.
- Do 5–10 minutes of light exercise.
These tasks distract the mind and give the body new things to do for a while.
Long-Term Health Benefits of Reducing Sugar
Learning how to reduce sugar cravings will most certainly improve a person’s overall health while controlling weight. Things that will improve are:
- Your energy levels.
- Decreasing your risk of obesity and diabetes.
- Improving the health of your teeth and gums.
- Improving your mood.
- Strengthening your immunity.
Parting Thoughts
It is normal to have sugar cravings, and when equipped with appropriate tools, they don’t have to dictate your lifestyle. Learning about sugar craving causes and practising mindful, healthy eating will help you attain a much lower dependence on sugar. Awareness and balanced nutrition will help you tackle sugar cravings after a meal, craving sugar during pregnancy, or learning how to stop sugar cravings instantly.
Persistent cravings may indicate that lifestyle changes are needed. These changes can be designed with a nutrition coach. Small steps will improve your lifestyle, lower sugar consumption, and enhance your energy and balance throughout the day.
