I have been eating a lot of sugar lately; it’s been birthday season in my family. We have almost all our birthdays and their celebrations between January and late April, so that means a lot of treats. This year, the party extended into May with my kids’ end-of-the-year banquets, so there have been lots of delicious desserts around! My sweet tooth has been on hyperdrive at the moment, so I am taking some time to assess what I am eating to see how I can turn these cravings down and feel more in control of my urges. I thought we could take a moment to chat about sugar. While it makes things so pleasurable and yummy, too much can be a real problem! Sugar is everywhere, and let’s be honest, it’s hard to resist its sweet temptations. But too much sugar can wreak havoc on our bodies, leading to weight gain, inflammation, and even chronic diseases.
So, why do we crave sugar, and how can we curb those cravings?
Why Do We Crave Sugar?
Our bodies are hardwired to crave sugar. Evolutionarily, sweet foods were rare and provided a quick energy source, which was essential for survival. However, in today’s world, sugar and overly processed carbohydrates are everywhere, and we’re bombarded and tempted with it daily.
Little Science Behind Cravings
When we eat sugar, our brains release dopamine, a neurotransmitter associated with pleasure and reward. Dopamine is part of the brain’s reward system, which is responsible for reinforcing behaviors that are essential for survival, such as eating and reproduction.
The release of dopamine when we consume sugar creates a pleasurable sensation, which reinforces the desire to consume more sugar. This creates a cycle of craving and consumption, similar to what happens with addictive substances like drugs and alcohol.
Over time, repeated sugar consumption can lead to desensitization of the brain’s reward system, requiring more sugar to achieve the same level of pleasure. This can contribute to the development of sugar addiction and make it difficult to cut back on sugar consumption.
Understanding this cycle of craving and consumption is essential for breaking free from sugar addiction and reducing sugar cravings. By making changes to our diet and lifestyle, we can reduce our dependence on sugar and improve our overall health and well-being.
The Sugar Roller Coaster
When we consume sugary foods, our bodies quickly break down the carbohydrates into glucose, which enters the bloodstream and causes a rapid spike in blood sugar levels. This spike in blood sugar provides a temporary energy boost and a feeling of alertness and euphoria.
However, the body responds to this rapid rise in blood sugar by releasing insulin, a hormone that helps transport glucose from the bloodstream into the cells for energy or storage. As a result, blood sugar levels quickly drop, leading to a crash in energy levels.
When blood sugar levels plummet, we may experience symptoms such as fatigue, irritability, shakiness, and difficulty concentrating. This drop in energy levels triggers cravings for more sugar to quickly raise blood sugar levels and provide another energy boost, thus perpetuating the cycle.
This vicious cycle of spikes and crashes in blood sugar levels is often referred to as the “sugar roller coaster.” It can leave us feeling tired, moody, and constantly craving more sugar to keep our energy levels up.
Yes, sugar cravings can be intense, but there are simple ways to curb them! When we’re trying to break the sugar habit, it’s important to practice the skill of saying ‘No’ when it comes to sweets and treats. Here are eight ways to make saying ‘No’ easier and easier!
8 Tips to Curb Sugar Cravings
- Eat Protein with Every Meal and Snack: Protein helps stabilize blood sugar levels and keeps you feeling full and satisfied. Good sources of protein include lean meats, poultry, fish, eggs, tofu, and legumes.
- Include Healthy Fats: Like protein, healthy fats can help keep you full and satisfied, reducing sugar cravings. Avocados, nuts, seeds, and olive oil are great sources of healthy fats.
- Choose Whole Foods: Whole foods like fruits, vegetables, whole grains, and lean proteins are lower in sugar and higher in fiber, which helps stabilize blood sugar levels and reduce cravings.
- Stay Hydrated: Sometimes, our bodies mistake thirst for hunger. Stay hydrated by drinking plenty of water throughout the day. Herbal teas and infused water are also great options. (Get yourself a big water bottle, I love this one!)
- Get Enough Sleep: Lack of sleep can disrupt hunger hormones, leading to increased cravings for sugary foods. Aim for 7-9 hours of quality sleep each night to support overall health and well-being.
- Manage Stress: Stress can trigger sugar cravings, so finding healthy ways to manage stress is essential. Meditation, deep breathing exercises, yoga, and spending time in nature are all great ways to reduce stress and curb sugar cravings. ( I love using Insight Timer for Meditation)
- Plan Ahead: Have healthy snacks on hand so you’re not tempted to reach for sugary treats when hunger strikes. Some healthy snack options include sliced veggies with hummus, Greek yogurt with berries, or a handful of nuts and seeds. (I love these easy-to-pack Nuts and Roasted Chickpeas)
- Distract Yourself: When a sugar craving hits, distract yourself by going for a walk, calling a friend, or doing something you enjoy. Sometimes, it takes a few minutes of distraction to overcome a sugar craving.
Sugar cravings can be tough to overcome, but with a little planning and some healthy habits, you can reduce your cravings and take control of your health. Remember, it’s all about balance and finding what works best for you. By incorporating these tips into your daily routine, you can curb your sugar cravings and improve your cravings and overall health and well-being.
Need a little support in Curbing your Sugar cravings? I have a 30-day Reset that walks you through 30 days of getting back on track with your diet and health goals!
