How to Reduce Sugar Cravings
Who doesn’t love a chocolate bar or piece of candy? Craving sugar is a normal human urge. When sweet cravings come on, they’re usually in response to experiencing stress, a sudden drop in blood sugar, or the need to rehydrate and refuel.
Having a sweet tooth can be learned or innate. A love of sugar often starts in childhood, when sugary snacks are often comfort foods or rewards. However, consuming too much sugar can be dangerous for the human body, leading to a higher risk of diabetes, heart disease, and certain cancers. In a recent study, the American Heart Association attributed 180,000 annual deaths to the consumption of added sugars.
It can seem difficult to stop eating sugar all at once. Luckily, how much sugar your body craves can be adjusted over time by adopting certain habits.
Sugar Detox Symptoms
You don’t have to eat abnormally large amounts of sugar or be struggling to get in shape to consider lowering your sugar intake. Almost everyone could benefit from eating less added sugars.
Some signs you might benefit from a sugar detox can include:
- Feeling low energy or aggravated
- Premature aging of the skin or increased acne
- Bloating or weight gain
- Weakened immune system
- Insomnia
How to Quit Sugar
Avoid Salt
While it may seem counterintuitive if you’re trying to cut out sugar, eating less salt can also help you curb sugar cravings. If you’ve ever noticed how you tend to want dessert more after eating a particularly savory dinner or snack, then you’re likely already familiar with the sugar-salt connection. To avoid this trigger, try reaching for other spices, like pepper or citrus, before adding salt to food.
Drink a Glass of Water
Staying hydrated is the key to allowing your body to function at its best – or at all. The average adult needs around 3 to 4 liters of fluid each day. It’s especially important to drink plenty of water when attempting a sugar cleanse. When you feel yourself wanting something sweet, try drinking a few sips of water to see if your body is simply dehydrated and sending mixed messages. For an even more satisfying option, add cucumber slices and mint to water for a refreshing and sugar-free snack.
Keep Healthy Sweet Snacks Available
When sweet cravings hit, reach for an easily accessible alternative. Dried fruit (without added sugar) is one healthier option, but trail mix with a few pieces of dark chocolate added is even better, keeping you feeling fuller for longer. Having healthy sweets can help you wean yourself off of a sugar overdose without feeling deprived. Some other low-sugar alternatives include:
- Bananas with nut butter
- Herbal tea with naturally sweet flavors, like hibiscus or vanilla
- Fresh berries with ricotta
- Baked apples with cinnamon
Don’t Skip Meals
Hunger is tied to low blood sugar, which automatically triggers a craving for a quick fix in the form of consuming simple sugars. Skipping meals is intrinsically linked to increased sugar cravings, as the body seeks to avoid a crash. Try to eat small snacks throughout the day to prevent blood sugar-induced cravings.
Try a Glucose Stabilizer
Dr. Micro’s Glucose Stabilizer is uniquely formulated to help support healthy metabolic function and promote cardiovascular wellness. When taken in conjunction with a balanced weight loss regime, Dr. Micro supplements can help your body process sugar more effectively. By supporting your metabolism, taking a quality Glucose Stabilizer can help prevent blood sugar spikes that cause lethargy and sweet cravings, helping you stay on track with your dietary goals.
Eat Protein and Fiber
Eating protein and fiber at every meal is “the most important tool you could have on your plate,” according to a dietician and author Brooke Alpert. Foods are rich in protein and fiber signal to your stomach that you’re full and help you feel satiated for longer. This helps put you back in control of your snacking habits. Both protein and fiber slow sugar absorption and decrease blood sugar spikes, helping your body learn how to stop sugar cravings.
Cook With Spice
Adding spice to foods is an easy way to counterbalance craving sweets and can also help reduce the doldrums of sugar withdrawal. Try adding red pepper flakes or sriracha to food, and see if expanding your flavor palette helps shift your focus away from wanting sugar. If spice isn’t a part of your diet, consider adding new flavors, like tahini or miso. Keeping meals interesting and diverse can help you stick to your plan for a sugar detox.
Exchange Simple Carbs for Complex Carbs
Many simple carbohydrates, like white bread or pasta, contain surprising amounts of sugar. Swapping them out for complex carbohydrates, such as sweet potatoes or whole-grain bread, is a delicious and easy way to get a handle on the extra amounts of sugar sneaking back into your diet.
Notice When Cravings Hit
Keeping a log of when cravings kick in can help in undoing the sugar cycle. Many nutritionists recommend eating a protein-rich lunch to stop sugar cravings if you find yourself wanting something sweet midday. If you find yourself craving a cookie when you get stressed, consider having a smaller amount of dark chocolate or trying a few deep breaths or meditation as a substitute.
Chew Gum
Chewing gum plays an integral role in how to stop cravings of all kinds. Choose sugar-free gum to help satisfy or deter the urge to have something sweet when the craving hits. Peppermint is associated with calming stomach woes and helping to digest food more quickly.
Takeaway
Learning how to curb sugar cravings can feel daunting, but it can be accomplished with these tools by your side. Get started today to reap the many benefits of a low sugar diet, such as better heart function, less inflammation, a stronger immune system, lower cholesterol, more energy, and a healthy weight.
