Are you one of the million canadians suffering from sugar cravings? Well, you are not alone. To manage daily cravings and blood sugar swings and reduce addiction long-term, add the following top 3 tips to stop sugar cravings to your daily diet!
Choose fibre-rich foods to help keep sugar cravings under control. Dietary fibre has a stabilising effect on blood sugar levels, slowing the absorption of glucose from foods, which reduces the sharp rise in blood sugar levels. Fibre-rich foods include vegetables, fruit, nuts and seeds, legumes and small portions of wholegrains. Consuming refined carbs like sugary breakfast cereals, white breads, pasta and rice, and cakes and biscuits, all high in added sugars and low in fibre, will cause sharp spikes and dips in blood sugar levels, resulting in low energy levels and sugar cravings.
Eliminate “Fast” Carbohydrates
Blood sugar spikes get started by eating “fast” carbohydrates. Candy and soft drinks are obvious sources of “fast” carbs. But not so obvious are flour products like white bread, bagels, waffles, pancakes, muffins, donuts, cookies, cakes, crackers, many breakfast cereals and snack chips.We call them “fast” carbs because they have no fiber, protein or fat to slow down digestion. They break down rapidly into sugar, causing a spike. It’s the familiar “sugar rush,” and it comes from white bread almost as fast as from candy.The spike is perceived as a metabolic emergency and our body reacts by clearing the excess sugar as fast as it can. This inevitably drives blood sugar too low. It’s the “sugar crash,” and causes cravings from having too little blood sugar. The cravings lead to more “fast carb” eating, and the spike and crash cycle happens again and again. Instead, choose the healthier `slow`carbs, like vegetables (except potatoes and corn), whole fruit (not fruit juice), nuts and seeds (properly soaked) and, if you are one who does eat grains, choose whole grains (not refined). Those who are going `grain free`can enjoy quinoa and wild rice (both properly soaked) as healthy grain alternatives.
Protein & Fats
Here is the golden rule when it comes to eliminating sugar cravings for life…..Eat a serving of protein and fat with each meal. Protein and fats takes longer to digest, which slows release of sugar from carbs and eliminating the “sugar spike & crash”! Fat and protein also keep you satisfied for longer, reducing the urge to eat sugary foods. Choose healthy protein foods like; organic properly raised meats,low mercury fish (i.e. wild salmon), eggs from pasture fed chickens, cultured dairy (instead of processed), tempeh, and nuts and seeds (properly soaked). For healthy fats, choose avocados, butter from grass fed cows, nuts and seeds, coconut oil, flax, olive oil and fish oil are all examples of healthy fats.
HEALTH TIP: after all your efforts to eliminate the sugar cravings and, well, life gets in the way sometimes, and you have left it TOO long to eat. Instead of your previous habit of `grabbing the sweets`….grab a handful of nuts! These nuts have the healthy fat that signals to your brain that you are, for that moment, satisfied. Then have your regular meal (thinking first of your healthy protein and fat source),
Once you have mastered your sugar cravings you will be a step closer to achieving optimal health!
By: Alba Nadal, RHN ( Registered Holistic Nutritionist)
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