By John Hand –
It is easy to crave sugar. It might surface after dinner for some, while others seek out a desired treat after a long day of work. Unfortunately, no matter when it happens, the yearning for sugar is so strong that it is nearly impossible for many to resist.
That’s too bad because this seemingly unquenchable desire for sugar has led to widespread health problems, such as obesity, heart disease and chronic inflammation. The good news is that while it may seem impossible to beat, there are multiple ways to kick a sugar craving.
First off, almost no one is recommending a totally sugarless diet. The American Heart Association does, however, offer some sensible daily sugar consumption recommendations. These come down to nine teaspoons of sugar a day, about 150 calories, for men and six teaspoons, about 100 calories, for women. Perhaps not surprisingly the average pours down more than twice this level by taking in 17 teaspoons daily. This equates to an extra 60 pounds of sugar devoured every year.
One reason a sugar craving is so hard to ignore is that it is almost inbred. Babies from birth, for example, are fed breast milk and its sweetness encourages them to drink more. Survival was another consumption key. Homo sapiens long realized that sweet foods provided them with the extra and necessary calories and carbohydrates to survive. This connection helped foster their continuing attraction to sugar-heavy foods well after the extra calories were no longer needed.
Research also shows that sugar cravings are the outcome of various internal and external clues. This can be seen when someone eats chocolate every time they are stressed. Consequently, stress becomes a cue or trigger to ignite a sugar craving. On top of tasting good, sugar releases dopamine and endorphins making people feel happy and relaxed when enjoying a sweet treat, which only encourages more consumption.
While some people do completely cut added sugars from their diet, going cold turkey isn’t necessary. There are ways to still enjoy sugar by limiting your intake or altering the type of sugar being consumed.
One way is to start by realizing that many processed foods contain unnecessary amounts of added sugar. Items like soda, candy bars and cookies are loaded with it. Thankfully, they can and largely should be replaced with alternatives like fruits, yogurts, dark chocolate and dates. These options get their sweetness from natural sugar that the body can more easily break down, unlike the sugar that is added to processed foods. In addition to satisfying a sugar craving, these types of alternatives offer additional benefits. Fruits, for example, have fiber and antioxidants, yogurt contains probiotics, dates can lower cholesterol and dark chocolate possesses polyphenols, supporting heart and cognitive health.
If an isolated piece of fruit seems unappealing, consider combining foods. Eat a strawberry with some dark chocolate, so that the sensation of sweet chocolate is satisfied without gorging on a bag of candy. Smoothies are another great way to get a full flavor profile without sacrificing any health benefits.
Another strategy to nip a sugar craving in the bud is to stay hydrated. Reaching for water or an unsweetened beverage can help effectively distract a personal urge for sugar. Chewing gum is yet another way to trick the brain into diverting away from sugar.
There are other craving-bashing options as well, including eating regularly throughout the day to stay full. As previously mentioned, sugar provides the body with energy, so when hunger surfaces, sugar cravings can often come along with it. Eating healthy snacks and nutritious meals will give the body the continuous energy it needs.
Since sugar consumption is often associated with stress, managing stress and anxiety is another tack for keeping cravings at bay. Start by trying to get enough sleep and exercise.
Sugar can be addictive. This means completely cutting sugar out in one fell swoop may only prolong the cravings, leading those addicted to cave into an unhealthy sugar overload.
Ultimately, it is okay to enjoy a cookie or other sweet treat on occasion. But beating a full-blown sugar jones requires self-control, perseverance and education. It may seem hard, but it is possible to beat it.
