Do you have a sweet tooth? Have you told yourself many times that you will cut down on sugar only to find yourself digging back into the next chocolate bar you see in front of you! Whether you are driving and going to the grocery store, a gas station, or making a quick stop at a local fast food place for some ice cream, it can make it difficult to say no every time you are trying to lower your sugar intake.
While it is well known that eating too much sugar can cause dental cavities, high sugar consumption can also become very addictive which can lead to various health problems. Eating foods high in sugar regularly can create a blood sugar level imbalance in the body. This imbalance increases sugar cravings that can cause weight gain, increase belly fat and may increase inflammation in the body which can eventually lead to cardiovascular disease, diabetes, cancer, or other illnesses and diseases.
Setting an end to consuming too many foods high in sugar and curb those sugar cravings for good, can seem difficult but it is not impossible. For best results, self-discipline and consistency is key when following these simple and effective techniques to reduce your sugar intake and feel great!
7 Holistic Ways to Help Curb Sugar Cravings
1. Avoid skipping meals
It is important to eat a meal especially when there is a feeling of slight hunger. If you decide to skip a meal or just forget to eat, this will cause blood sugar levels to start dropping and can bring on a sweet craving. Eating a few meals throughout the day helps the body to stabilize blood sugar levels and keep you satisfied.
2. Consume Lean Proteins and Healthy Fats
Incorporate lean proteins and healthy fats daily to help ward off feelings of hunger especially from refined processed foods which get broken down into sugar and lead to more sugar cravings.
A high-quality protein at every meal such as eggs, wild salmon, beans, and some good fats like raw cold-pressed olive oil, chia seeds, and walnuts will help promote feelings of satiety which helps to avoid overeating and keep blood sugar levels normal.
3. Load up on Fiber
It is a good idea to consume approximately 35 grams of fiber daily. The fiber slows down the digestion of carbohydrates and absorption of sugar which helps blood sugar levels rise gradually after meals helping keep sugar cravings minimal.
Fiber-rich foods include a variety of vegetables, fruits, and good grains like steel-cut oats, sprouted brown rice and spelt pasta.
4. Walk on a daily basis
To avoid a sudden sugar craving, go for a good walk instead. Research has been shown that walking 10 to 30 minutes a day especially after meals lowers blood sugar by 22% and reduces the risk of diabetes by 25%. A daily walk routine allows the body to use the glucose in the blood to provide energy to the cells. As a result, the sugar levels go down as you move.
However, it is always important to be mindful and make sure your sugar levels do not go down too low and to have a healthy snack ready if needed.
5. Lower Stress
Stress can elevate levels of cortisol, the main stress hormone in the body. This can increase blood sugar and insulin levels. Cortisol also increases the secretion of leptin, a hormone that plays a role in appetite control. Leptin secretion can reduce satiety and make you feel hungry with cravings for sugary foods.
A few lifestyle recommendations to lower stress include doing some meditation, gentle stretching, listening to calm music, and adding some deep breathing techniques into your daily routine.
6. Drink Enough Water and Chlorophyll Water
Drinking enough water can help the kidneys flush out excess sugar through the urine. Studies have shown that those who drink more water have a lower risk of developing high blood sugar levels.
Chlorophyll water has become a very popular trend these days and this is good news. By drinking a few cups of this green elixir daily can help to balance blood sugar levels and cut down sugar cravings. Chlorophyll contains a rich source of minerals and is also known to help aid in digestion and overall gut health. You can get your first Chlorophyll and receive 25% off your first order using this link from Nature Sunshine Products.
7. Supplement with Chromium
Chromium is an excellent mineral for balancing blood sugar levels and can help reduce sugar cravings . It has been shown to reduce insulin resistance and to help reduce the risk of cardiovascular disease and type 2 diabetes.
Always ask a Natural Health Practitioner for good recommendations and proper dosages with chromium or other supplementation.
If cravings do persist, it is important to seek guidance by a health care professional.
Floriana Urbisci R.N.C.P.
Floriana is a Registered Nutritional Health Practitioner, Herbalist and Certified Personal Trainer, as well as a member of the International Organization of Nutritional Consultants (IONC) and Registered Orthomolecular Health Practitioner (ROHP).
Floriana specializes in weight loss, digestive disorders, emotional and mental health disorders She is passionate and enjoys helping others to achieve and maintain their health goals.
She became interested in holistic health after overcoming her own personal health challenges with obesity and severe depression.