We all have a sweet tooth. However, some of us crave sweet things more than others. We lose it whenever we see chocolates, a luscious slice of chocolate cake, or a milkshake loaded with sugar.
It is all fun and games until we start feeling the consequences of consuming sugar. The adverse effects start showing such as increased body weight, and in extreme cases, diabetes. That’s the time you should focus on how to quit sugar. Let’s see why our bodies crave sugar.
There are several reasons why our bodies can have those sweet cravings.
1. Simply for pleasure
Drinking sugar generates pleasure. Dopamine activates a reward system in our brain. Dopamine is associated with generating pleasurable sensations (the same ones that we experience when we use drugs or alcohol). Sounds extreme, right? But sugar does behave like a drug in our body. The body enters a vicious circle that the more you consume, the more sugar you want.
Serotonin, on the other hand, is responsible for regulating our mood and sense of well-being. When we have low levels of serotonin, we are sad and irritable, and this generates a greater appetite for pleasant foods (rich in sugars and fats).
2. Lack of sleep and stress
Sleeping little or not resting well alters our hormonal system. The cortisol levels and the amount of leptin increases a hormone that gives the signal to our brain that we’re hungry. The secretion of leptin can lead to a more frequent appearance of anxiety or need to eat sugar.
Lack of rest can cause higher levels of stress. Stressed people tend to have more appetite for pleasurable foods since they also experience high levels of cortisol that increase the need to consume sugary and fatty food.
These are some of the reasons you might have sugary cravings. There are many ways you can start learning to control your cravings.
Tips to control sweet cravings
You can practice some tips such as eating portioned meals, opting for natural foods, and drinking water to help you get rid of your sweet cravings. Practice these to control yourself from consuming sugar.
1. Be mindful while eating
If you want to have a slice of cake, stop at one slice. Don’t go on consuming the entire cake mindlessly. You would want to do it because sugar has the power of releasing certain hormones inside your body that makes you eat more sugary stuff.
The most important thing is that you are aware of how much you’ve already eaten and not get carried away by the impulses to eat sweet. One of the main problems of sugar craving is that you start binge eating and can’t stop.
2. Eliminate processed and ultra-processed food
Eliminate pastries, goodies, snacks, soft drinks, etc. Clean your pantry and get rid of everything you know you shouldn’t eat. Do not have temptations at your fingertips, so stop hoarding chips, cakes, cookies, and other junk food at your house. Whether we live with children or adults, they have to learn that these foods are just as insane for everyone, so they should not consume them as well.
3. Be prepared
If you are away from home and have not planned your meal well, you turn to unhealthy foods. Do not wait for your hunger to drive you to eat sugar and sweet snacks. Even your potato chips have complex carbohydrates which are hell to break down for your body. Use a small lunchbox in which you can carry some sticks of vegetables or some cherry tomatoes, or take an apple in your bag.
4. Don’t wait to be hungry
If you only eat when you are hungry, you will find it very difficult to control your sugar intake. Make 4-5 meals a day based on your schedules and your needs, and you will see how little by little those sudden attacks disappear.
5. Choose natural sweets
It is difficult that the sweet taste of food seems attractive to us if we are accustomed to the added sugars of processed foods. But, gradually, your palate will be accustomed to appreciate the sweet and pleasant taste of any natural food.
6. Eat dark chocolate
Chocolate with more than 85% cocoa (you can start with 70%) is a fabulous substitute for your conventional extra sweet milk chocolate.
7. Go for fruits
All fruits, in general, are good options banana or a slightly caramelised apple is going to be a terrific treat when those cravings hit. Go for dehydrated fruits like prunes and raisins, dates, dried apricots, etc. or homemade, sugar-free, whole-grain oatmeal cookies or biscuits.
8. Distract your mind
Go for a walk or exercise to stimulate endorphins. If you prefer to stay at home, read a book, listen to music, or take a hot shower and thus prevent the candy from dominating you.
9. Substitute sugar with a healthier option
And as a substitute for white sugar, use brown sugar or cinnamon. You can add it to coffee, yogurt or fruit to make it more appetizing.
10. Drink water
On many occasions, we confuse the feeling of thirst with hunger. When you feel a sudden craving, drink a large glass of water and wait 5 minutes. You will see how once your thirst is quenched your craving for sugary foods will decrease automatically.
11. Bet on extra protein
Proteins make your tummy full and decrease hunger. Try adding more protein to your breakfasts like a piece of cheese or a hard-boiled egg. Choose natural dairy such as natural yogurt, kefir, whipped cheese, etc. with a handful of nuts.
Conclusion
Eating foods rich in fibre or fruits, vegetables, or whole grains like whole-wheat bread for breakfast and a serving of legumes, potatoes or pasta and brown rice at main meals is the key to controlling our sugar craving. Remember that there is always a better natural option that replaces that processed food.
