How to Take Control of Sugar Cravings
Like many other behaviors, sugar cravings are often a result of a habit created in your diet and lifestyle. Although research is limited on whether sugar can be scientifically deemed as “addictive“, the dopamine released when you consume a sugary treat can be something you feel drawn to again and again. Another reason why sugar may seem to have a hold on you is behavior patterns that have been carved into your day-to-day life. Think of the famous Pavlov experiment where he conditioned the dogs to salivate for food after hearing the bell. If every day you eat lunch in your office break room with similar smells, sounds, or time, and you eat the same chocolate chip cookie after lunch each day- you may find that the day you forget the cookie at home you are craving something sweet after you finish your lunch.
Some other theories for why many find themselves craving sugar so often are mineral deficiencies, diet, dehydration, stress and over-use of artificial sweeteners. Finding the root of your craving alongside a registered dietitian can help in managing your craving through treating the root cause.
Here are some ways that you can get a jump start on managing your sugar cravings:
Improve your nutrition: A balanced diet with good sources of protein and fiber can help kick your sugar cravings. Consuming a balanced diet can improve your overall wellbeing but can specifically stabilize your blood sugar which, in turn, will reduce sugar cravings. Working alongside a registered dietitian can help you created a balanced diet to improve your health!
Stay hydrated: Not being hydrated enough can have many negative effects, especially when it comes to proper understanding of hunger and satiety. If you are dehydrated you could also be deficient in minerals such as calcium and magnesium which can lead to sugar cravings.
Try some more natural sweetener options: Unpopular opinion, I would recommend cane sugar to a client over an artificial sweetener (chronic conditions aside) and here’s why. Often times the intense sweetness we get from artificial sweeteners can actually dull our taste for sweetness and make us crave more sugar. This is aside from the many other issues brought about by artificial sweeteners such as gut health concerns and carcinogens. I would opt for organic cane sugar, honey, maple syrup, monk fruit, dates or using whole fruits to sweeten.
Stress management: Stress management can be much easier said than done but can also be a root cause of your sugar cravings. Some ways to manage your stress include time management, breathe work, exercise, journaling, prayer and self-care.
Eat enough food: Not fueling your body enough can be a cause of sugar cravings so it is important to eat enough throughout the day. Some ways to make sure you are staying on top of your nutrition while busy is to carry quick hand-held snacks with you and set reminders to eat and drink on your phone or apple watch.
The bottom line is that sugar cravings are quite manageable! Although it may seem like your cravings have the best of you, remember that you are in control of your body and it is important and very helpful to seek guidance through your journey. Getting to the root cause of your cravings and working through them can be done much easier with the help of a dietitian and therapist!