Craving Sugar? Try this!

Have you ever had an intense sugar craving that you feel shaky, uncomfortable, or off until you eat something sweet?

If you answered yes, and you've been in the position where a sugary treat is required to feel normal, you're likely dealing with imbalanced blood sugar*.

Before we delve into the practical steps, we must acknowledge that health is not a binary concept. This also applies to maintaining a "healthy" diet. Instead of completely eliminating "unhealthy" foods, it's better to adopt a balanced approach. When you do indulge in these foods, it's important to savor and enjoy them without feeling guilty. Moderation is key. If possible, take a mental or literal note of how your body responds to certain foods and evaluate whether they are beneficial in the long run. Over time, this will help you make informed choices about what you eat.

Here's the typical cycle of imbalanced blood sugar:

● You crave something sweet or caffeinated

● You satisfy the craving, and your blood sugar spikes

● Shortly after that, you feel shaky and off, which signals low blood sugar

● You crave something sweet or caffeinated again

● Now you're stuck in the vicious cycle of blood sugar peaks and valleys

If you're ready to step off the blood sugar roller coaster, this article will teach you five ways to stop sugar cravings.

The first way to curb sugar cravings is to incorporate good-quality protein and fat throughout the day. These macronutrients will fuel your body and support your system to regulate blood sugar levels naturally. If possible, choose organic, pasture-raised eggs and animal protein like beef or poultry, organic, whole-fat dairy options like yogurt or cheese, wild-caught seafood, and plant-based options like nuts or seeds, chia, hemp, or flax. Notice that all these foods have both protein and fat naturally occurring!

The second method to reduce sugar cravings is to minimize the consumption of refined sugars and processed carbohydrates. These types of foods, such as muffins, candy, desserts, pizza, pasta, most cereals, and store-bought bread, can contribute to a cycle of blood sugar spikes and crashes when consumed regularly throughout the day. While it's okay to indulge in these treats occasionally, it's best to seek healthier, balanced alternatives and have them on hand. To prevent monotony, consider creating a list of foods you enjoy and rotate them periodically. This will help keep your diet exciting and reduce the temptation to indulge in sugary snacks.

The third way to curb sugar cravings is to ensure you're adequately hydrated. Research has shown that dehydration is associated with blood sugar dysregulation, leading to intense sugar cravings (1). To combat sugar cravings, be sure to include hydrating beverages like high-quality filtered water, non-caffeinated herbal tea, or bone broth. Aim for half your body weight in fluid ounces as a general rule of thumb. For example, if you weigh 140 lbs, aim for 70 fluid ounces of hydrating beverage daily.

The fourth way to curb sugar cravings is to exercise regularly. Whether you choose aerobic exercise like walking or biking, resistance training with dumbbells or body weight, or combining the two, incorporating regular physical movement improves glucose regulation (2). Aim to exercise 3-5 times per week for a total of 150 minutes.

The fifth way to curb sugar cravings is to obtain adequate sleep. Research suggests that sleep loss can lead to impairments in glucose metabolism and increases in insulin levels, which could increase the risk of the development of diabetes (3). Partial sleep deprivation is also associated with changes in appetite-regulating hormones, leptin, and ghrelin. These changes would indicate an increase in appetite, which may lead to increased food intake and weight gain (4). Aim for 7.5-8 hours of sleep per night. Please note that if you're in a season where this is not possible, do the best you can to incorporate as much sleep as you can.

Incorporating good-quality proteins, healthy fats, proper hydration, regular exercise, and restorative sleep are all lifestyle shifts that will help you feel balanced and healthy. If all of this feels too overwhelming at once, not to worry. Start by choosing one habit to focus on and stay consistent to see positive results!

*The information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment

SOURCES

1-Johnson EC;Bardis CN;Jansen LT;Adams JD;Kirkland TW;Kavouras SA; "Reduced Water Intake Deteriorates Glucose Regulation in Patients with Type 2 Diabetes." Nutrition Research (New York, N.Y.), U.S. National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/28739050/.

2. Kirwan, John P, et al. "The Essential Role of Exercise in the Management of Type 2 Diabetes." Cleveland Clinic Journal of Medicine, U.S. National Library of Medicine, July 2017, www.ncbi.nlm.nih.gov/pubmed/28708479.

3,4. Knutson, Kristen L. "Impact of Sleep and Sleep Loss on Glucose Homeostasis and Appetite Regulation." Sleep Medicine Clinics, U.S. National Library of Medicine, June 2007, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2084401/.