How to curb your cravings for sugar naturally
Sugar cravings can be hard to beat, but in this article I’ve compiled a list of 9 ways to stop sugar cravings and overcome sugar addiction for good.
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If you’re constantly craving sugar you’re not alone.
Sugar is everywhere these days.
It’s easy to spot in obvious places like soda, chocolate, cookies and cake but it’s also hiding in other foods like salad dressings, bread, sauces and “healthy” snacks like granola bars and yogurt.
Sugar causes the brain to release dopamine, a chemical that induces feelings of reward and pleasure. It’s also known as a “sugar high.”
Unfortunately the sugar high doesn’t last long and the sugar cravings start again, leading to a cycle of sugar addiction.
What causes sugar cravings?
- Skipping meals
- High carbohydrate diet
- Stress
- Premenstrual syndrome (PMS)
- Tiredness
- Boredom
How does excess sugar affect the body?
Most people know that eating too much sugar leads to weight gain and increases the risk of Type 2 diabetes but sugar has many other effects on your health.
Sugar feeds harmful bacteria in the mouth, which can cause tooth decay and bad breath.
Sugar also increases inflammation in the body, lowers immunity and increases the risk of heart disease. [1]
Here are some tips to beat sugar cravings naturally:
Balance your blood sugar to stop sugar cravings
Keep your blood sugar level stable by eating healthy protein with each meal, so you don’t get the dips and spikes in blood sugar that cause sugar cravings.
Waiting too long to eat between meals can lead you to binge on sugary, fatty foods, so try to eat something healthy like a piece of fruit or a handful of nuts in between meals.
Get adequate sleep
When you don’t get enough sleep you end up with too much of the hunger hormone ghrelin in your body, which stimulates appetite, and not enough of the satiety hormone leptin, which leads to overeating.
Sleep deprivation has also been found to increase levels of stress hormones and insulin resistance, which can lead to weight gain and Type 2 diabetes.
Eat high fiber foods
Soluble fiber, which is found in fruit, vegetables, grains, legumes, nuts and seeds, swells with water in your gut and helps you feel full.
Don’t keep sweets in the house
It’s easy to be tempted by chocolate, candy and cookies if they’re in the house, so fill your fridge and cupboards with plenty of healthy foods so you’re not tempted by unhealthy choices.
Drink water
Dehydration can often be confused with hunger, so if you feel a craving coming on, drink a big glass of water and then wait a few minutes to see if you still feel hungry.
Eat dark chocolate
If you find yourself craving chocolate, you can make a healthier choice by choosing dark chocolate.
Dark chocolate containing 70% or more cocoa contains healthy plant compounds known as polyphenols that are strong antioxidants.
Enjoy a couple of squares of dark chocolate as a treat.
Natural sugar alternatives
Stevia
Stevia
Stevia doesn’t raise blood sugar so it’s a great natural alternative that can be added to coffee, tea and recipes that require sugar.
Cinnamon
Cinnamon is a spice that helps to lower blood sugar.
It can be added to tea, coffee, curry recipes and baked foods or you can take cinnamon capsules
Natural sugar free gum
Chewing on sugar-free gum
Just be sure to avoid gum that contains artificial sweeteners such as aspartame.
Here are two natural supplements that can help with sugar cravings:
NaturalMax Goodbye Cravings
It contains Vitamin B6, Biotin, Chromium, Cinnamon, Gymnema, Alpha-lipoic acid, Banaba, Vanadium, Ashwagandha and Glutamine.
Natrol Carb Intercept
It contains Calcium, Chromium and White Kidney Bean extract.
It’s a good idea to discuss any supplements to reduce sugar cravings with your healthcare provider because some supplements and herbs can interact with prescription medications.
I hope these tips will help you to curb your sugar cravings naturally.
Have you tried any natural remedies to stop sugar cravings? Let me know in the comments below.
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Emman Damian
13 Sep 2019I think getting enough sleep helps. Although, it’s really about the discipline!
Audrey
13 Sep 2019This is one of the more difficult cravings to curb! It seems like we have a lot of sugar in our house, with a house full of kids. I think these tips will benefit our family as a whole.
joy
13 Sep 2019That is a tough addiction / craving to curb. I have troubles with the last 4 on your list due to my chronic illness and bad menstrual cycles. Good tips on your list but really it’s about discipline.
Ronnie
13 Sep 2019I’ve noticed I’m totally addicted to sugar! I want sugary sweets all the time, but when I cut it out of my life, I have no desire for it until the habit kicks back in. Thanks for your tips – it will help me reduce my sugar intake for longer periods.
Viktoria Altman
14 Sep 2019I am basically constantly struggling with sugar cravings. They are like a monster. I found that intermittent fasting definitely helps a great deal. Thanks for the other awesome ideas!
Cinny
14 Sep 2019I love sugar, it’s sometimes hard to stay away once I start. I try to stay hydrated too.
Rhea
14 Sep 2019We don’t normally keep sweets in our home, just to be safe LOL. It’s effective for us & we just go for alternatives instead, (whichever is available from the fridge)
If cravings really kicks in, My limit is only 1 sneaker bar (it’s already a treat since i don’t do that often)
nigar rahman
14 Sep 2019My kids and I are also addicted to sugar craving foods. I know these may cause harmful effects. But always ignore. I think it’s a good time to follow your tips.
Ntensibe Edgar Michael
14 Sep 2019I so much agree with you on the sweets-in-the-house part! I do have a big challenge with those, truthfully. I could perhaps try this.
Heather
14 Sep 2019I had no idea that any of those things increased sugar cravings. That’s so interesting!
WanderlustBeautyDreams
16 Sep 2019So glad I came across you post, I really need to stop consuming so much sugar but it’s so hard. I will try to implement these tips starting tomorrow
Jessie
16 Sep 2019I’ve always been a sugar addict. I always joke that it’s a better addiction than others, but is it really? I definitely want to save this and try these tips.