A primary query a lot of people have is how to conquer their sugar desires since it’s a real difficulty that nearly everybody has to contend with.
It is widely accepted that desires for sugar are exceedingly common in the United States right now, and countless people are attempting to end their cravings long-term.
In America, the yearly intake of sugar by the typical person is around 152 pounds. That’s roughly 22 teaspoons every single day.
For children, they ingest even more sugar, which is equivalent to 34 teaspoons everyday. This could lead to nearly one fourth of adolescents being pre-diabetic or having type 2 diabetes. The reason for this is that 70% of Americans and 40% of children are overweight.
Approximately almost all females and two thirds of males have been known to crave sugary foods as revealed by research. The more sugar you consume, the greater the chance of you desiring it; sugar is eight times as addictive as cocaine.
When you are in a state of stress, fatigue, or some form of mental or physical discomfort, it is natural to desire sugary foods, and it can provide short-term pleasure.
Over time, eating too much sugar can result in packing on extra pounds as well as certain illnesses such as diabetes and heart disease. If you’re feeling an urge to eat something sugary, the wisest thing to do is to exercise restraint and keep your sweet cravings in check.
There is no single, easy solution to curb the impulse for sugar, but these tips can help you control your sweet tooth and remain disciplined in your diet.
How to Beat Sugar Cravings
1. Incorporate Sweet Spices as Sugar Alternatives
Trying something different can give your brain the impression that you are consuming real sugar.
Rather than consuming hot beverages that are heavily sugared and sweetened with syrups, opt instead for the use of sweet spices like cardamom, coriander, the blend called pumpkin pie spice (which is a mix of cinnamon, ginger), and Ceylon cinnamon.
If you are a hot chocolate enthusiast, you can replace sugar with a bit of cocoa powder or an unsweetened cocoa mixture. When making something in the oven, incorporate one teaspoon of cinnamon powder or half a teaspoon of ground ginger for each cup of flour specified in your plans.
These seasonings generally have a more sugary flavor, but do not contain any sugar. When you incorporate them into dishes, you will experience a pleasant sweetness and your brain will be tricked into believing you’re consuming something sugary when that’s not the case.
2. Swap Carbonated Drinks for Carbonated Water
Carbonated water is the best choice for satisfying your thirst and eliminating any cravings for sugar. Beverages such as soda, sugary iced tea, and Power drinks are full of sugar and are not beneficial for your health.
However, it can be tough to relinquish, particularly when you’re going to gatherings or during summertime when you need something to soothe the temperature.
If you would like to reduce your desires for sugar, you might think of swapping out soda for seltzer (be sure to read the label and confirm that no sweeteners have been included).
You might want to stay away from drinking Seltzer water, since it can potentially bring about abdominal difficulties such as swelling or flatulence. Instead stick to water, herbal tea, and lemon water.
Add freshly-squeezed fruit juices like lemon or herbs to your water to give it a unique taste. You can add in any dessert-flavoured spice, and add a bit of fruit juice like cranberry or cherry to provide some colour.
3. Eat Whole Foods
Still, wondering how to beat sugar cravings? Quit processed foods! Many processed foods contain added table sugar but are not always obvious, including condiments, sauces, salad dressings, and snacks.
It is crucial to steer clear of sweet treats or dishes that contain added sugar when attempting to resist a hankering for sugar.
If you find yourself always wanting sweet treats, replace your meals with ones that are packages with natural ingredients. The nourishing substances that occur naturally in these nutritious choices will suppress your longings for sweets.
Consuming unprocessed foods surpasses indulging in sugar-based cravings in many ways. When you consume foods that are not processed, your body obtains a multitude of minerals and vitamins that are more beneficial and effective than plain calories.
Also, due to the fact that entire foods are more fulfilling, you’ll consume a lesser amount of food unconsciously – which is often the source of sugar desires to begin with.
Studies have revealed that individuals consuming predominantly fresh fruits and vegetables generally do not feel a craving for processed, sugary snacks. If you’re trying to cut down on your desire for sugary treats, it’s best to start by consuming natural, whole food.
When shopping for groceries, many people tend to think that fat-free prepared foods are healthier than other options. Consuming whole foods that contain their natural fat, fiber, and other essential components can help curb your desires before your next meal.
4. Avoid Simple Carbohydrates
Are you still wondering how to beat sugar cravings? Quit processed foods!
Many meals and snacks which are produced in a processed form contain table sugar which is not always visible. This could range from gravies and condiments to snacks which appear to be harmless. Avoiding foods that contain sugars or have additional sweeteners added is key when trying to overcome a longing for sugar.
If you have a strong preference for sugar, try replacing your usual meals with whole foods. The nourishing minerals present in these nutritious alternatives will help to reduce your desire for sugar.
Partaking in unprocessed and unrefined food items is more beneficial than giving into cravings for sweet foods. Consuming fresh foods provides your body with all kinds of essential nutrients instead of empty calories.
Whole foods are more satiating, so you end up consuming less without even having to be conscious of it, and this is often the root cause of needing to have sugary snacks.
Studies have revealed that persons who consume mostly fresh fruits and vegetables tend to not crave processed, sugary snacks. If you are looking to limit your yearnings for sweet treats, begin with having meals that are composed of natural ingredients!
Foods such as white flour, white pasta, bread, and white potatoes that are composed of straightforward sugars yield high concentrations of sugar when broken down by the body. This provides a rapid rise in your blood sugar level, providing you with a rapid burst of energy.
But you will experience intense cravings due to the fact that these foods do not provide enough fiber to balance out the sugar they provide. The strong desire for the rewarding feeling you experienced will increase, rather than just wanting the food itself.
5. Eat Protein and Fat with Every Meal
Protein and fat delay digestion, causing you to feel full for a longer period and assisting in controlling the urge for sugary foods. Munching on some nuts or a few pieces of trail mix when you get really strong craving for sugar can be really effective.
Avoid eating sugary treats as a snack––it won’t do you any good! Stick with fruit or yogurt. If you’re craving something sugary, go for fresh or frozen fruit rather than canned varieties. You’ll get less added sugar that way.
6. Check Your Macros
There are three macronutrients: protein, fat, and carbohydrates. Sugar, of course, belongs to the carbohydrate category. If you don’t take in enough protein, you will probably have more cravings and hunger problems.
If you’re exceeding the recommended amount of protein, it’s likely that you’re either not eating enough fat or consuming too many carbohydrates. It is essential to establish a balance if you are looking to decrease your desires for sugar.
Be sure that what you consume when adhering to the keto diet is in accordance with the macro-nutrients you need to attain your objectives. The keto diet macronutrient calculator is available at no cost, so you can double-check your numbers.
7. Consume Enough Calories
Obtaining the proper nutrients and consuming adequate amounts of calories is another method of eliminating sugar cravings. Even if you’re dieting, not consuming enough food can lead to feelings of starvation. If you’re feeling famished, it’s more difficult to refrain from reaching for sugary snacks.
Essentially, if you are unsure if you are consuming sufficient food or deliberately limiting your calories, you may need to add in healthy keto foods to your diet to curb your longing for sugar.
Luckily, high-fat, low-carb diets such as keto are significantly more effective at curbing sugar cravings than low-fat, high-carb diets.
8. Test Your Ketones
The keto diet has the potential to reduce hunger and limit sugar desires dramatically, however, this is only possible if your body has achieved ketosis. The only way to verify is to measure your ketone levels.
Do not start a ketogenic diet thinking it will reduce your sugar cravings unless you have confirmed that your body is in a ketotic state.
9. Take Ketogenic Supplements
Consuming ketogenic supplements is just as effective as the keto diet in curbing your longing for sweets. Adding MCT oil, powder, or beta-hydroxybutyrate (BHB) to your diet may increase your ketone levels rapidly, leading to a quicker attainment of ketosis.
A 2018 study in the journal Obesity demonstrated that consuming a BHB-containing drink made up of ketone reduced the participants’ appetite and their craving for food. The same investigators additionally disclosed that BHB diminished the participants’ ghrelin levels.
Ghrelin, nicknamed the “hunger hormone,” is involved in maintaining balanced glucose usage in the body and has implications in obesity.
If you are trying to lessen your desire for sugar but have not adopted the keto diet or have not achieved ketosis, taking ketogenic supplements is an excellent decision.
10. Try Mindful Eating or Urge Surfing
If you often reach for sweet food when you experience emotional distress or if you can’t stop yourself from having a large amount of sugary treats, then it is highly recommended that you try out mindful eating and urge surfing. Studies have indicated that being conscious of your eating habits is an effective way to tackle these kinds of eating issues.
Essentially, mindful eating involves being more aware while consuming your meals. As a consequence, you will relish nutritious meals more and may also have a simpler time abstaining from sugary foods.
Here’s how to do it:
- Begin by paying attention to your appetite–don’t eat when you’re not hungry, but don’t wait so long you become ravenous.
- Start with a small portion.
- Appreciate your meal by engaging all your senses.
- Take small bites, chew thoroughly, and eat slowly.
- Stop eating when you are no longer hungry. You don’t need to be stuffed. Just watch for the hunger to go away, then stop eating.
Conversely, urge surfing is a more helpful technique for managing sugar yearnings as soon as they occur.
Urge surfing was originally invented by the psychologist G. Alan Marlatt, Ph.D, developed methods to assist individuals with managing their impulses to consume habitual substances. (Remember that sugar can be more addictive than drugs.)
The concept behind it is that when we feel a craving, it is like an incoming tide, which starts out small but can eventually build up and crest, only to decline if we ignore it.
Here’s how to surf your urges:
- When you first notice an urge, take a few moments to locate the physical sensation that alerted you to the urge. It may help to close your eyes.
- Once you’ve located the urge, focus your attention on it. If there are multiple areas, start with the most intense area.
- Take note of the sensations in this area of your body. Notice and label the sensations. For example, do they involve warmth, coolness, pressure, tingling, or movement?
- Once you’ve identified the sensation, shift your attention to your breath. You don’t have to change your breathing at all. Just focus on your breath for one to two minutes.
- Shift your attention back to the part of your body where you first noticed the urge. Is it more intense, less intense, or the same? Has it changed? If it’s overwhelmingly intense, repeat step 4.
- Watch the intensity rise and fall over time, like a wave. Notice how the craving comes and goes on its own. When it gets more intense, use your breath to “surf” the urge instead of giving into the desire to act on it.
- When you’re done, thank yourself for doing something different with your craving, and set the intention to do more urge surfing next time you experience a craving.
The greatest benefit of urge surfing is that it doesn’t take very much time. Even if you are only able to dedicate a brief period of time to attending to the craving and breathing, you’ll get better at it quickly.
Learning either of these techniques can require some practice. Allow them a period to get accustomed and don’t quit early on.
11. Improve Your Insulin Sensitivity
As per the article “Why You Crave Sugar?”, certain individuals experience brain insulin resistance, which leads to the desire for sweet foods.
A study revealed that preventing an extreme amount of insulin emission in very overweight individuals led to enhanced insulin receptiveness, nutrient consumption lowered, and a decrease in carbohydrate longings.
You are fortunate to be able to take advantage of powerful strategies such as ketosis, periodic fasting, and physical activity to better your insulin sensitivity.
Consuming the keto diet or taking ketogenic supplements may be beneficial in producing a state of nutritional ketosis, which can lead to a drop in glycosylated hemoglobin, lower fasting insulin levels, and reduced fasting blood sugar.
Intermittent fasting has similar effects. Finally, working out is a remarkable way to heighten the body’s response to insulin.
Physical activity can help you overcome the urge to indulge in sugary snacks by releasing endorphins, these are chemicals that create a feeling of happiness and may help to reset your body’s reward mechanism.
You can achieve even better results by using a combination of ketosis, fasting, and physical activity to fight insulin resistance and curb your cravings for sugar.
For certain individuals, controlling their longing for sugar could be as straightforward as making sure they do not become dehydrated. When you’re not properly hydrated, you may feel more thirsty and have stronger urges to eat.
If you replace water with sugary beverages, it is more probable that you will gorge yourself at meals. One research revealed that sweetened drinks might boost the amount of food eaten during meals by 7%, which can add up quickly.
A research paper that was published in Obesity in 2010 concluded that consuming 8.45 oz of water while participating in a low-calorie diet led to increased weight loss among overweight adults.
In conclusion, stop drinking sugary drinks right away and drink more water. Consuming it can assist you in conquering the urge for sugary snacks, but it will certainly elevate your general wellbeing and fat burning.
It may take a while for you to get rid of your desire for sugar, but the positive impacts on your wellbeing and lifestyle will last a lifetime.
If you need something sweet but don’t want to get caught up in sugar addiction, there are some healthier option worth considering. Low-carb sweeteners, sugar-free desserts designed for the keto diet, or fruit consumed in moderation could work.