7 Tips to quit sugar cravings.

Sugar comes in many disguises – for you it could be` biscuits, chocolate, ice cream,  your favourite ultra- processed snack, fizzy drinks  or even alcohol.

Let ‘s be honest   – how much time are you thinking about food?

What is your ‘difficult to stop eating’ food and when are you getting the cravings?

Ask yourself ‘How are you feeling’ when you get the sugar cravings?

And what about those guilty feelings?

Are you fighting sugar cravings and feeling out of control?

Simply, the more we have – the more we want!

Yes – it really is like an addiction.

And  it’s not really your fault – there is  abundance of easily available processed food   – designed  to hit your ‘sweet spot’ and make your crave  (and buy) more.

 Eating less sugar is your number one health benefit!

1. Say NO to ‘Fat around the middle’
2. Say NO to Type 2 diabetes
3. Say NO to fatty liver
4. Say NO to bloating & digestive problems
5. Say NO to tooth decay
6. Say YES to better energy
7. Say YES to better mood
8. Say YES to feeling younger

 

However, not all sugars are the same – it is glucose   abundant in processed foods, pastries, biscuits, cakes, sweets, chocolate and drinks that really affects our health.

Glucose is very quickly absorbed into your blood, causing a rapid rise in blood sugar levels.

Of course, it’s the quick sugar rush that gives us a burst of energy  and ‘feel good feeling’ – not for long though!

Insulin is released to get the excess sugar out of your blood causing a rapid drop in blood sugar.

Making us feel tired, irritable, anxious, ‘foggy’ with difficulty concentrating and headaches and craving more sugar.

Eventually, our cells become resistant to insulin – leading to raised insulin levels and Type 2 diabetes.

Excess glucose metabolised by the liver is stored as fat  around the middle.

Eventually the liver is over worked – and fat is stored in the liver – leading to a ‘fatty liver!

‘Fat around the middle’ is a 21st Century consequence of a high sugar diet, leading to metabolic syndrome.

Many of today’s chronic diseases, diabetes, heart disease, weight gain are strongly linked to metabolic syndrome.

In fact, cancer, polycystic ovaries,   depression and late life cognitive impairment have all been linked to metabolic syndrome.

7 Tips  to quit  sugar cravings

1. Plan & prepare to eat regular meals  &  eat as early as possible in evening
2. Break the evening snack habit – tune in with your feelings – are you bored, lonely, sad, looking for reward – find your own distraction.
3. Fast overnight for 12-16 hours – delaying break- fast and then eating PROTEIN with whole grains/ vegetables
4. Read labels – replace ALL ultra processed food with REAL food
5. EAT more ‘good fats’ to stop you feeling hungry – olive oil, oily fish, avocado, nuts.
6. Replace all WHITE food – bread, pastry, rice, pasta, flour with BROWN wholegrain
7. Gradually eat more BITTER foods – OK, I know green tea, olives, kale, artichokes might not be your favourite right now –  but gradually, it really is possible to change your taste.

What about drinks?

Are you drinking ` sweet fizzy drinks or energy drinks  – for a quick fix to get you through your busy demanding day?

Are you craving alcohol after work  – because you are tired , stressed & hungry?

It’s time to QUIT – go cold turkey.

Replace with water – you will feel so much better & look more radiant.

Make herbal infusions & fruit teas with  zero sugar a habit  – find your favourite – relax and enjoy.

What about artificial sweeteners?

Beware ‘low sugar’ marketing where sugar is replaced with artificial sweeteners, such as sucralose, aspartame, saccharin, sorbitol.

In 2023 WHO issued health warnings, related to cancer risk and there have been more recent concerns with xylitol.

Replacing sugar with artificial sweeteners will NOT stop sugar cravings, simply encouraging  your  ‘sweet tooth’ and play havoc with your microbiome.

If you just want to add a little sweetness to a healthy diet, use a little  honey or  maple syrup. Look out for Yacun ( Peruvian ground apple) very sweet, high soluble fibre which does NOT raise blood sugar.

When to ask your Naturopath for help with sugar cravings:

So often, it’s our relationship with food or just feeling overwhelmed with information .

1. Are you are confused about exactly what & when to eat ?
2. Are you feeling  overwhelmed by food information?
3. Are you are anxious & stressed?
4. Are using food for comfort or emotional reward?
5. Do you have a negative emotional relationship with food?
6. Do you spend a lot of time thinking about food?
7. Is sugar causing digestive symptoms or fungal overgrowth?

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