The role of sugar in our diets is the subject of much debate. Some say sugar is harmless, others claim it is addictive, and a large group of people, including healthcare professionals, believe people should cut back on all forms of sugar. The latter group is the closest to being right. Studies show sugar is a contributor to obesity, type 2 diabetes, non-alcoholic fatty liver disease, and hypertension.
According to Harvard Health, the liver breaks down sugar in a similar way to alcohol. Eating too much sugar over time can lead to fat build-up around the liver, leading to non-alcoholic fatty liver disease (NAFLD), one of the leading causes of undiagnosed liver disease. According to the NIH, 24% of adults have NAFLD, and many don’t know it.
Sugar is a fixture at the center of many of our favorite foods and drinks. You can find it in everything from breakfast cereals to chocolate bars and even fitness drinks. Manufacturers know that adding more sugar makes a food or beverage more appealing, so they’re generous with how much they add to their products.
For some, sugar is like a drug. Every time they eat it, they experience a short-term feeling of pleasure, but also feel hungry and sleepy. Your brain naturally creates feedback loops that make you crave more of the sweet stuff. But it is possible to reduce the cycle of sugar cravings that follow eating too much sugar. Let’s look at some ways to do that.
Add More Protein to Your Diet
Protein is the most filling of the three macronutrients–carbohydrates, protein, and fat. It’s also the dietary component that is best for curbing sugar cravings. Food high in protein activates hormones that suppress appetite and reduce the desire to eat. Plus, protein helps stabilize your blood sugar, so you’re less likely to crave sugary foods or refined carbohydrates. By simply adding more protein to your plate, you’ll reduce sugar cravings for hours after a meal. The worst thing you can do is eat refined carbohydrates alone. Doing so will send your blood sugar spiking and then crashing. Once you crash, you’ll feel tired and crave more sugar.
Eliminate Liquid Sugar
Liquid sugar is the worst, especially soft drinks. They’re nothing more than sugar with a bit of coloring and flavoring. So, they’re empty calories. Plus, the calories you get from liquid don’t satisfy your body as food does. So, you can drink that soft drink and still crave a chocolate chip cookie. Studies show that the average person gets almost 150 calories per day from beverages alone. Those calories add up and they’re calories that are devoid of nutrition. Switch sugar-sweetened beverages for unsweetened tea or water.
Keep Healthy Snacks Around
Change how you snack! Too many people grab an energy bar, a cookie, or another sugary snack when they’re hungry. Rethink how you snack. Eating a pre-made snack can cause more weight gain than eating the same snack when it is prepared at home. You have more control over the ingredients and how you make them.
You’ll be surprised what you can put on your plate, which will result in less sugar and calories.
Swap those sugary options for:
- Fresh fruits
- Nuts
- Yogurt (with as little added sugar as possible)
- Apple with almond butter
- A bowl of berries
- Cottage cheese and fruit
- A low-sugar smoothie
These are snacks that won’t send your blood sugar soaring and cause it to fall just as fast. When your blood sugar swings like this, it increases sugar cravings. Snacks that are lower in sugar and higher in protein will keep cravings for sugar under wraps.
Get Your Stress Hormones Under Control
Stress can trigger sugar cravings, especially if you see sugary treats as comfort food. Find other ways to relieve stress that don’t involve food. For example, studies show that yoga and meditation can lower the stress hormone cortisol. When your cortisol levels rise, you crave high-energy foods and options high in sugar.
Take a leisurely walk in nature. Research shows that nature has a calming effect on the mind and body and can reduce cortisol too. Keeping a harmonious relationship with Mother Nature has many benefits, and reducing stress is one of them. Researchers have found that even a brief ten-minute walk in nature can reduce levels of cortisol and lower stress. When you get stress in check, you’re less likely to crave sugar.
Turn in an Hour Earlier
Sleep will help you tame those sugar cravings. When you don’t get enough sleep, the brain produces more ghrelin, a hunger-stimulating hormone. This increases your appetite and makes you crave sugary foods and refined carbs.
A randomized controlled study published in the American Journal of Clinical Nutrition found that those who increased their sleep by 1.5 hours consumed less sugar the next day. The subjects felt less inclined to eat something sweet and reduced their sugar intake by up to 10 grams daily.
The Bottom Line
If you’re craving sweet food, give these “carb control” suggestions a try. Cravings for sweets can be kept in check, but it will require a few lifestyle changes – along with a little patience. It’s worth it though!
References:
- Psychoneuroendocrinology 26: 37-49, 2001.
- “Sugar cravings worsened by lack of sleep – News | Medical.” 11 Jan. 2018, .news-medical.net/news/20180111/Sugar-cravings-worsened-by-lack-of-sleep.aspx.
- International Journal of Obesity 24: S77-S79, 2000.
- The American Journal of Clinical Nutrition, Volume 107, Issue 1, January 2018, Pages 43-53,.
- “Tips for Cutting Down on Sugar | American Heart Association.” heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/tips-for-cutting-down-on-sugar.
- “How to break the sugar habit-and help your health in the ….” 01 Jul. 2013, health.harvard.edu/staying-healthy/how-to-break-the-sugar-habit-and-help-your-health-in-the-process.
- Avena NM, Rada P, Hoebel BG. Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake. Neurosci Biobehav Rev. 2008;32(1):20-39. doi:10.1016/j.neubiorev.2007.04.019.
- NIH National Institute of Diabetes and Digestive, and Kidney Diseases. “Definition & Facts of NAFLD & NASH”
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