When consumed in moderation, sweet foods can be part of a healthy diet. But what happens when moderation becomes excessive sugar cravings? Because practically everyone experiences sugar cravings, the challenge becomes how to handle them. The good news is that sugar cravings have been examined for years, and the findings may help you find relief. Learn why you have these urges and how to control them.
Why Do We Want Sugar?
You’re not alone if you crave sugary meals. Up to 90% of adults may suffer from food cravings. Sugary foods are frequently the source of these desires. It has been assumed that cravings for carbs and other sugary meals are motivated by a desire to improve mood since eating sweet delicacies raises serotonin levels in the brain. Serotonin, commonly known as a feel-good hormone, is a brain chemical that enhances your mood. Although serotonin may be the source of your food cravings, several other factors may be at play:
- Emotional stress: If you are stressed at home, work, or in your relationships, you may seek solace in food. Sweet foods are a natural choice when depressed because sugar affects your feel-good hormones.
- Macronutrient imbalance: If you eat a diet low in protein, healthy fats, and fiber, your blood sugar levels may fluctuate, influencing your desires. For example, if you eat a high-sugar, low-fiber, and low-protein breakfast (such as a donut or pastry), you’re likely to feel hungry again soon after—and your body loves sugar when it needs immediate energy.
- Sleep deprivation: According to scientific studies, sleep deprivation is frequently accompanied by increased appetites for sweet, salty, and starchy meals.
- Researchers have also discovered that when we are weary, we tend to make bad eating choices.
- Calorie deficiency: If you are fasting or simply do not consume enough calories to meet your body’s demands, your sugar cravings are likely to grow. This is due to your body’s desire for rapid energy.
- Excessive sugar consumption: The more sugar you consume on a regular basis, the more sugar your body craves. There is a high association between typical foods consumed and your preference for that food.
- Using artificial sweeteners regularly: Zero-calorie sweeteners might affect your sweet sensitivity, prompting you to seek increasing amounts of sugar.Depending on the brand, your artificial sweetener could be 200 to 20,000 times sweeter than natural sugar.
- Micronutrient insufficiency: According to some nutritionists, a magnesium deficiency may enhance sugar cravings. While this relationship may be true, the data is sparse.
Addiction vs. Cravings
If any of these potential causes sound familiar, you may be concerned that you have a sugar addiction. Although not all scientists agree, researchers emphasize that evidence does not establish that sugar is addictive. A chemical addiction needs you to have a strong compulsion to use a substance, to use it uncontrollably, and to have bodily withdrawal symptoms when you stop using it. Sugar addiction is a reliance on the feel-good chemicals created by sugar consumption. It might also be described as a behavioral addiction. These addictions are based on compulsive behavior rather than substances. Food, shopping, and video games are all examples of equally compulsive behavior.
While your sugar cravings may feel powerful enough to meet the scientific definition of addiction, it’s crucial to keep your eating habits in perspective. Understanding the distinction between sugar addiction and sugar cravings may assist you in breaking your sugar addiction. Addictions, in general, necessitate the assistance of qualified specialists in order to be treated. You may benefit from the help of a nutritionist or licensed dietitian in your weight-loss attempts. However, you can also control your sugar cravings on your own.
What is the limit?
It is unrealistic to avoid all sugar. Some sugar derived from natural sources, such as fruit or dairy, can be a healthy addition to your diet. Restricting particular meals might also lead to binge eating or consuming the food you’re trying to avoid. However, most of us consume too much sugar, which can harm our health. Remember that sugar is added to many unexpected meals as you assess your sugar consumption and compare it to these recommendations. For example, bread, peanut butter, spaghetti sauce, and ketchup frequently include added sugar.
Intake Monitoring
So, how do you keep track of your sugar consumption? Checking the ingredients list of your packaged foods is one of the most foolproof approaches. Several sugar components end in “-ose.” Maltose and sucrose, for example, are both sugars. Furthermore, many seemingly healthful components, such as natural maple syrup, raw honey, organic cane sugar, molasses, and fruit juice, are sugars. In most circumstances, you’ll need to utilize your investigative abilities to keep track of your additional sugar intake.
How to Overcome Cravings
These suggestions can help you limit your sugar intake and curb your cravings. The procedure will be complex at first, but it will grow easier as time goes on. Remember that it takes time for your body to adjust to new routines, even good ones.
Use Artificial Sweeteners with Caution
Replacing sugar with low- or no-calorie sweeteners can help save calories, but the safety of ingesting these artificial sweeteners daily is frequently questioned. Weight gain has also been proposed as a possible adverse effect, despite the lower calorie count. This is because artificial sweeteners may stimulate eating behaviors that boost appetites for food in general, not just sweets.
Prioritize Your Sleep
Getting enough sleep is a critical success factor for nutritional health. It will not only help you avoid craving sugar, but it will also keep you energized throughout the day. Set a consistent bedtime and reduce the number of distractions in your bedroom. Move your TV out of your bedroom and charge your phone in another room.
Get Enough Nutrition
To ensure that you’re getting all of your required micronutrients, keep a food journal or consult with a trained dietitian. While a magnesium deficit has not been proven to trigger sugar cravings, it is a possibility, so you should review your vitamin and mineral intake.
Intake Taper
The more sugar you eat, the more sugar you want. Try to be more conscious of the sugar in the foods you purchase. Stock up on healthy options:
• Include protein and fiber-rich items in your breakfast, such as eggs, plain Greek yogurt, or unsweetened oatmeal.
• If you’re craving something sweet, start with a piece of fresh fruit.
Gradually reduce your intake of sweetened beverages such as soda, sports drinks, and sugary coffee drinks, and make sure you’re drinking plenty of water. You can also keep minty snacks on hand (such as mint tea or sugar-free gum) to help reduce cravings.
Consume More Fruit
When you reduce your intake of added sugar, your cravings are likely to increase at first. Keep easy-to-eat fruit on hand (such as berries, bananas, sliced melon, or citrus fruit) to give oneself a delicious boost while providing fiber and vitamins.
Consume Wholesome Carbohydrates
According to the Dietary Guidelines for Americans, we should consume 45% to 65% of our daily calories from carbohydrates. To reach the standard, if you eat 2,000 calories daily, you would need to consume 900-1,300 calories from carbohydrates or approximately 225-325 grams of carbohydrates per day. Aim to acquire most of your carbs from whole foods like fruits, vegetables, whole grains, and dairy. Sweeter vegetables and grains, such as oats, corn, or sweet potatoes, might provide a sweetness boost as an alternative to high-added-sugar items.
Recruit Help
It won’t be easy to regulate and lessen your desires if sugary foods continually surround you. It is critical that you speak up if you need to make changes at work, home, or school. Do what is best for you and seek assistance along the way.
Kim’s Final Thoughts…
Food cravings can feel mind-boggling and out of control. But you are not alone in this. It will take time to overcome your desires, so don’t be afraid to seek the assistance of a trained dietician and enlist the cooperation of your friends and family. A well-organized strategy from a licensed professional can assist you in gaining the confidence and tools you require to succeed.
