How to combat sugar cravings and why you may be having them
I think we’ve all experienced a sugar craving, and have probably all experienced what happens when we ignore the craving to only eat way more sugar than you wanted later. But do you know why this happens? How about how to avoid it from happening? The simplest way to avoid a sugar binge is to honor the sugar craving. But first let’s dive into why you may be having sugar cravings. Sugar cravings come from a blood sugar imbalance. The ingestion of sugar leads to high levels of sugar in your blood stream, which prompts insulin to be released to take the sugar to your cells for energy use, lowering your blood sugar levels.
If too little sugar is left in your blood it will signal your brain that you need more, causing the craving. This cycle happens constantly in your body, but there are ways we make it worse and ways we can make it better. One way we make it worse is by not eating, especially not eating breakfast. The longer we go without food the more we crave food that will provide quick fuel- which means carbs and sugar. After fasting all night while sleeping our bodies need food to reenergize, and the longer we make it wait the greater the craving is going to be. Skipping breakfast also leads us to eat more sugar later in the day because our body is trying to make up for the loss of fuel in the morning.
Another way we make it worse is by completely ignoring the craving. The more we ignore the craving the lower our blood sugar level gets, the more signals that get sent to our brain telling us to eat sugar. If we consume a little bit of sugar when we feel the craving come on we are more likely to not go into the binge cycle later on.
The biggest thing we can do to control the cycle is to eat consistently. When our blood sugar drops, we immediately want high sugar foods because our bodies want to get back to normal. But if we eat consistent meals and snacks then our blood sugar will never drop too low, so we won’t get a craving for a high sugar snack. Consuming three meals a day with snacks in between each is the best way to ensure your blood sugar never gets too low.
What you’re eating matters too.
Protein and healthy fats don’t cause a spike in blood sugar, so making sure they’re included with each meal/snack alongside carbohydrates will help keep levels stable. Protein and healthy fats also keep us fuller for longer, so we don’t get hungry and experience cravings right after we’ve eaten. This way we feel energized, full but not too full, and aren’t looking to seek out sugar. Planning out meals and snacks ahead of time are a great way to make sure you’re never stranded with only a chocolate bar to survive on and very low blood sugar.
Exercise can also help control cravings. When we exercise our cells take up more glucose (sugar) from our blood for energy, lowering the levels of blood sugar.
Consuming a protein and carbohydrate-rich snack post-workout will return the levels to normal, preventing the extreme drop that causes cravings.
If you do find yourself craving sugar, turn to natural sources instead. Sweet fruits and vegetables include sweet potatoes, squash, carrots, bananas, grapes, dates, and berries. Putting grapes in the freezer are a great way to have a sweet snack when you are in full sugar craving mode.
Avoid high carbohydrate foods like bagels and cereals that aren’t going to keep you full for very long and usually cause a sugar crash.
Some herbs and spices have also been shown to help combat cravings, including ginger, turmeric, and cinnamon.
Sugar cravings are a completely natural thing, so don’t freak out if you experience them, just know that there are ways we can control them while also satisfying your sweet tooth.
References
Blood Sugar and Exercise | ADA (diabetes.org)
3 Reasons You Crave Sweet or Salty Foods – Cleveland Clinic
Why we crave sugar, and how to beat the habit - The Washington Post
Extra protein at breakfast helps control hunger - Harvard Health
