How to curb your sugar cravings

Sugar cravings can have a big impact on daily life. Some may describe themselves as having a sweet tooth and for others it can be the latter half of the day when these cravings really kick in. Sometimes it’s an afternoon energy slump that sees you reaching for a sugary pick me up or perhaps it’s after dinner when it sneaks up on you. It can be frustrating to end up consuming more sugar than you know is ideal and this can often be despite your best intentions.

Let’s look at what causes these sugar cravings and some tips that you can implement to reduce the impact they may be having on your wellbeing.

What causes sugar cravings?

Sugar cravings can be triggered for various reasons however fluctuations in blood glucose levels can be an underlying common denominator. Regular fluctuations are an expected and completely routine physiological process that occurs over the course of the day. However, it’s when these ups and downs are more like spikes and crashes as opposed to a gentle rise and fall that we can be setting ourselves up for a craving pattern.

Eating high sugar content items, low intakes of protein or fibre and excessive caffeine intake can be triggers of a dietary origin.

Whilst lifestyle factors including high levels of stress, poor quality sleep and being sedentary can also contribute to more frequent spikes and subsequent crashes in blood glucose levels that are more likely to trigger sugar cravings.

5 tips to stop sugar cravings in their tracks

Tip 1: Breakfast – is it really the most important meal of the day?

We all know the old adage that breakfast is the most important meal of the day. In recent times intermittent fasting trends and time poor folks rushing to get out of the door each morning may have taken the spotlight off breakfast for some. However, making the decision to eat breakfast can have a powerful impact on how you feel later in the day. Whether your breakfast choice sets your blood glucose response up for a smooth ride for the day with corresponding even energy levels or if you end up tired and craving sugar by mid-afternoon can be influenced by what you choose to eat.

Foods that are higher in protein, fibre and healthy fats can positively impact how your body reacts in terms of its blood glucose response. This effect happens both following the meal and later in the day. Meals higher in processed carbohydrate, think toast and cereal on their own compared to meals that are higher in protein, fibre and healthy fats can have vastly different results.

Some easy to prepare examples that fit the bill might include eggs on high fibre, wholegrain toast, chia puddings, overnight oats and smoothies which you can add seeds, nuts, yoghurt or nut butters to boost the protein quantity. Good quality protein powders can also be a useful boost if needed.

Tip 2: Apple cider vinegar

Apple cider vinegar (ACV) is one of those items that may seem like it belongs in the category of folk medicine. Considered a super food by some it is a humble food that does actually have research to back up its health benefits. ACV has long been consumed worldwide both as a preserving agent and to add flavour. Hippocrates has been reported to have used vinegar as far back as 2300 years ago. Consuming ACV may reduce sugar cravings by stabilising blood sugar levels and promoting a feeling of fullness. It can be especially useful after eating carbohydrate rich meals as it may flatten any potential rapid spikes and therefore subsequent crashes in blood sugar levels than can trigger our cravings for sweet foods. This could be food for thought however please note that of you want to try it to start with a small amount (1-2 teaspoons) either added to a home-made salad dressing or consumed once daily diluted in a glass of water, you would never drink it undiluted. Just in case you are wondering about ACV pills they are generally composed of acetate salts and not the acetic acid that is found in the liquid and therefore do not have the same blood glucose stabilising effects.

Tip 3: Sleep

Do you notice that after a poor night’s sleep you are not only tired the next day but also cravings for high sugar foods are more noticeable? There is a very good reason for this. Studies show that even one poor night’s sleep can make your body behave as if it is insulin resistant the following day. Sleep studies focused on duration, quality of sleep and disruptions to circadian rhythm showed this reduction in insulin sensitivity and the correlated increases in blood glucose levels. This means that you are more likely to crave sugary foods. Therefore, prioritising not only sleep duration but also sleep quality can be a powerful tool if you are looking to reduce your sugar consumption.

Tip 4: Exercise

We all know that getting our bodies moving makes us feel good. The benefits of exercising are well established with links to numerous favourable health outcomes. Exercise can also play a role in minimising sugar cravings. As muscles contract during exercise, they improve their capacity to receive glucose and for further motivation this effect can improve insulin sensitivity for up to 48-72 hours post exercise session. Improving insulin sensitivity helps to regulate blood glucose levels across the day for a smoother ride, more consistent energy levels and a reduced likelihood of experiencing sugar cravings. Both aerobic (think walking, dance, cycling) and resistance exercise have a role to play here.

Tip 5: Magnesium

This mighty mineral is intrinsically required in many physiological processes in the body. Every cell contains it and needs it to function. One of magnesium’s crucial roles is in aiding healthy blood sugar regulation. Certain lifestyle factors can deplete the stores in the body and or increase our requirements including stress, diets high in processed foods, alcohol, coffee and soft drinks, the oral contraceptive pill, heavy metal exposure and digestive medications such as antacids.

Good magnesium food sources include leafy greens, bananas, figs, brown rice, dark chocolate, almonds, pumpkin seeds, quinoa, avocado and black beans. Depending on your individual circumstances it may be worth considering a good quality magnesium supplement to enhance your bodies blood sugar regulation. There are many forms of magnesium so seeking advice from a healthcare professional to choose the right form and dose for your body will go a long way towards achieving your desired health outcomes.

The wrap up

Reducing your desire for sweet foods without using massive amounts of willpower and deprivation is possible. Using some or all the 5 tips outlined here can lead to a smooth experience of blood sugar regulation setting your body up for even consistent energy thought the day.

To re-cap these tips were:

Protein focused nutrient dense breakfast.
Utilising Apple Cider Vinegar
Prioritising sleep
Exercise
Magnesium

Try incorporating a new tip each week and see if your desire for sugary foods, especially later in day reduces. Although a roller coaster can be fun sometimes, not many of us want to feel like that every day. The goal is to have enough energy to do the things we want to do and not to feel like we are slaves to sugar.

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