Get off the sugar roller coaster
Maybe it’s chocolate. Or potato chips. Is it ice cream? It doesn’t matter what you crave, but it’s how you deal with cravings that’s fundamental to your health. Caving to a craving can derail even the most dedicated dieter, but avoiding them doesn’t have to be torture.
Ann Treacy, a nutrition consultant in Fairport, N.Y., teaches people how to avoid food cravings, particularly sugar ones.
“People want strategies so they can get off the roller coaster of continual sugar cravings,” she says. “If you are able to curb your cravings, you start to appreciate nature’s sweetness more. You find that a sugary dessert is not as appealing anymore.”
Sugar cravings are a real and common phenomenon, due in part to the increase in sugar consumption over time, Treacy says.“It’s in a lot of our everyday foods,” she says. “Our taste buds have gotten used to it. The more things taste sweet, the more you need of it. It’s a continuous cycle.”
Break the craving cycle with these tips from Treacy:
Balance your blood sugar
Ensure your blood sugar is not too high or too low throughout the day. “The craving is really a way your body is trying to get back to an even keel,” she says. “So, eat three hearty balanced meals per day, or eat every two to four hours. Just don’t let that blood sugar level get too high.”
Balance your meals
Always include one to two vegetables with your protein, and finish with a fruit to lessen cravings.
Stay active
Exercise helps balance blood sugar levels, and also forces the body to use the glucose from foods rather than storing it as fat, she says.
Be hydrated
Often a craving is thirst in disguise. “Drink a big glass of water, and see if it subsides,” Treacy says. “As we age our, thirst indicators decrease, so we have to put forth a plan of action of how we’re going to be reminded to drink throughout the day.” Keep a pitcher of water at your desk, and sip while you work.
Get good sleep
Don’t rely on sugar and caffeine to get you through the day, Treacy says. Sleep is vital to health.
Check your emotions
Sugary treats act as a mood booster for many people, Treacy says. “A lot of times it comes from not getting enough ‘sweetness’ in our daily lives,” she says. Instead of indulging in that piece of cake, ask a loved one for a hug. “Make yourself feel appreciated,” Treacy says.
Opt for fruit
“Mother Nature made foods naturally sweet,” she says. “The more whole foods you put in your diet, the fewer cravings you’ll have for processed sweets.”
