Unraveling the truth about Sugar Cravings
It is 4pm, the afternoon slump, and the body can’t hold up. A caramel latte and some cookies sound like the perfect ‘pick me up’. But, WHY DO WE HAVE SUGAR CRAVINGS? Often times when the body is having cravings, it is not necessarily that it wants sugar. Cravings are an indication that the body is lacking some nutrients but it could also be due to emotional reasons. The unbalanced diet of high calorie, high processed, low nutrient-dense foods and lack of physical activity, creates hormonal and blood sugar fluctuations, which leave us feeling deprived.
For instance, sugar cravings may be an indication of deficiency of the following:
Chromium which regulates blood sugar and cholesterol levels. Eat more broccoli, barley, green beans, oats, grapes, sweet potatoes, dried beans. Magnesium, very important for cellular activity, found in dark leafy greens, raw cacao, nuts and seeds (especially pumpkin seeds), brown rice, quinoa. Zinc is needed so that the body can use insulin and glucose more efficiently. Foods include whole grains, pumpkin seeds, Brazil nuts, pastured eggs, oysters, cocoa and chocolate.
Welcome to Sugarholic Anonymous
There is a little secret to sugar cravings… sugar is highly addictive. Sugar causes the pleasure and reward hormone dopamine to be released in the brain, but it quickly plummets leaving you wanting some more. Innevitably, we develop a connection of sweets with the rise of pleasure that make us associate sweets with comfort. This activation in the brain is reminiscent of addictions like cocaine, alcohol and cigarettes. Other foods also cause dopamine release, but not as much as sugar does. For instance veggies like broccoli don’t cause that same release of dopamine, so we will never find someone addicted to it. Processed sugar is the most addicting legal drug. How is it an addictive substance? Hear me out, sugar is addictive for two good reasons other drugs (illegal or prescribed) fall under this category:
Even consuming a small amount makes you want more.
Quitting sugar gives you the same withdrawal symptoms other addictions do (headaches, fatigue, mood swings, more cravings)
Do these sound familiar? yup, sadly to say that we all have become addicts at some point. Studies have also found that overdosing on sugar makes the person develop a high tolerance to sugar, meaning that there is never enough. It is a never-ending cycle.
It is time to break off this deadly cycle and instead, create a connection with the body to pay attention to its needs.
Eating a balanced meal helps getting all the nutrients and reduces the risk of sugar cravings.
Have a nutrient dense breakfast. Have a good plate with protein and healthy oils, which will help the body keep satiated. Some eggs and avocado are my first choice, along with veggies. On days that I am on the go, I add 1 TBSP of coconut oil into my veggie smoothie, oatmeal, or warm almond milk latte.
Clean out your pantry and get rid of all sinner temptations. This is a basic rule when trying to change an eating habit. Get rid of the trigger. How can you say no to unhealthy snacks if you have them in front of you at all times?
When feeling that afternoon slump, don’t find a quick energy boost by eating unhealthy snacks. Have protein rich snacks such as nuts, seeds, avocados, nut butters with celery sticks, carrots with hummus.
Have a healthy NO ADDED SUGAR smoothie as a snack. My trick is to add cucumber that adds more volume to the smoothie (and alkaline). Limit your smoothies to one or two fruits and load up with veggies (spinach, kale, celery). Try this recipe.
Exercise will help release stress, boost your energy, releases endorphins that make you feel great, needless to say, it will distract you from temptation. Don’t worry, you don’t have to go an buy a workout outfit for the gym if you don’t want to, a walk around the block or even dancing will do.
Pamper those adrenals glands with B-vitamins - Stress is one of the main causes for cravings, especially sugary stuff, and the adrenal glands take care of the stress response. Taking Vitamin B-complex will help the adrenals function properly. Foods high in Vit-B include: nuts, eggs, milk, fish, meats, whole grains, leafy greens, fruits.
Drink a cup of herbal tea, lemonade + fruit minus the sugar or a glassful of water. Sometimes we confuse a craving (or hunger) with the need to hydrate ourselves. Tip: add some lemon and cucumber to plain water to freshen up your mouth.
Tease the brain and brush your teeth. The clean and freshness in the mouth send the message to the brain that no more food is allowed. Word of caution, some toothpaste products might also contain sugar additives, so read the labels.
If you must have sweets, opt for dark chocolate at least 70% cacao or higher, the more cacao the more antioxidants. Savor it slowly. Or... have a piece of fruit. Of course fruits are a better option than processed sugary goods. Fruits have the fiber and nutrients that we need but moderation is the key.
Experiment with spices - like cinnamon, cardamom, cloves, anise and even ginger. Specially cinnamon, it normalizes your blood levels, so taking even 1/4 teaspoon daily can help reduce insulin spikes and control LDL cholesterol, which cuts down on your needs.
Get enough sleep - depriving your body from a good rest will create appetite hormone imbalance, thus making you have cravings like crazy. Also, lack of sleep leaves the body with low energy and what do you do to wake up and keep going for the day? You grab quickly absorbed sugars (sodas or candy).
Change your mind about sugar as a reward or comfort food. Instead, FEEL THE EMOTION. Identify the emotional or physical factors that trigger the cravings. Once you know what is behind the impulse to dive into the cookie jar, you can make better choices as to how to attend your feelings. A food journal helps. This is important because we are used to see dessert and sweets as comforting, but we need to break of that habit and not use food as a comfort tool to get by each day.
Instead of indulging in chocolate cake or ice cream when feeling down or as a reward, LOVE YOURSELF a little differently by investing in a massage session, buying flowers, getting a mani-pedi. My favorite: to light up some candles, pour yourself a glass or cucumber-lemon water and immerse in a calming lavender salt bath. Don’t roll your eyes at me, just try it! It is ALL ABOUT THE REWARDING EXPERIENCE.
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