Sugar cravings have become one of most common cravings that anyone gets. Some people keep on giving in to the cravings as they feel it is normal or it’s a habit which is since years and some people just keep on having it because they have sweet tooth since childhood. All of these is natural and it keeps on happening due to changes in hormones or one has gone to a bad or hectic day or one wants to celebrate their achievements but does that mean you keep on giving it to your cravings again and again?
Well NO, food is definitely considered a source of happiness but not everytime. One must need to understand and balance their cravings. Here are some insights that can really help people struggling with sugar cravings. Let’s learns how to curb them naturally with expert dietician advice from dietician in Ahmedabad. Let’s start your journey to better health today!
The first and the foremost thing is balance eating. Yes balancing your macro and micro nutrients in given amounts per day is really going to help with sugar craving. By balancing means the right amount of carbohydrates, proteins and fats and along with that good portion of fiber is equally important. Combination of complex carbs with right amount of protein, fibers and good fats is the best way to stay healthy and it helps in managing blood sugar levels which will not create unnecessary sugar spikes leading to more sugar cravings. Also when protein and fibers consumed in right amounts according to daily nutritional requirement there will be overall good amount of appetite control which not even helps in managing blood sugar levels for longer time but will not cause sugar cravings as well.
The second most important thing is hydration. Yes hydration is the key for sugar cravings. The brain often gets confused between thirst and hunger. Sometimes the body is thirsty but the brain doesn’t realise the thirst and often feels misinterprets with hunger and one tend to eat something especially something sweet when the body is dehydrated. Drinking enough water throughout the day helps with better appetite control which helps in managing sugar craving as it will not create unnecessary hunger pangs and sugar spikes. Many times dehydration can be mistaken for sugar cravings as the body struggles to break down glucose which is stored in foam of energy which can make you feel tired and sluggish and it can lead to more sugar cravings. Also when the body is dehydrated it lowers the blood sugar levels and one tends to crave more sugar at that time. And if at that time sugar is consumed it creates and sudden spike in blood and then lead to a sudden drop which can create insulin resistance in future. Hence apart from drinking enough water throughout the day one can include water rich foods like cucumber, watermelon, oranges etc.
Apart from that there might be magnesium deficiencies in the body which can lead to unnecessary sugar carvings. As magnesium helps to maintain blood sugar levels by supporting insulin function. Magnesium helps in moving sugar from bloodstream to cells for energy production. Since magnesium is responsible for producing energy and functioning of muscles, it’s deficiency can lead to sugar cravings. Hence including magnesium rich foods like bananas, avocados, cashews, pistachios, spinach, kale, dark chocolates etc will help managing overall blood sugar and will help controlling stress and cortisol levels by relaxing muscles and inducing better sleep quality.
Switching to a completely sugar free diet does wonders to the body. Yes quitting sugar for atleast 15 days will help in decreasing inflammation from the body, will give you a good and clear skin it will also make you feel more energised and will help to lose weight easily. Sugar is one of the biggest culprits when it comes to lethargy and low energy levels. Hence choosing sugar free option or quitting sugar and sugar substitute completely is a great way to get rid of sugar cravings.
Also quitting white sugar doesn’t mean including artificial sugars in the diet, artificial sugars are even worst. Product like Coke Zero, sugar free’s have lot of artificial sugars added to it to make the taste same as sugar but the sweeteners. They may impact the brain cells , reduces metabolism and in fact makes you crave more for sugar. So is it always better to have natural sweeteners like fruits which have fructose and they are natural. Include fruits like bananas, pineapples, watermelons, honeydew muskmelons etc are great sources of natural sugars
Engaging into good 1 hour of physical activity and being active throughout the day will not the help to lose fat percentage and build muscles but will also help in improving better energy levels, better immune system and this eventually helps a lot in maintaining blood sugar levels and will naturally manage sugar cravings. Physical activity, yoga, meditation all of these helps reducing cortisol levels that is the stress hormone and helps with sugar cravings.
Sleep is one of most important factor in maintaining healthy life as it gives a major impact in maintain good mental health. Mental health doesn’t mean stress life but working of both the right and left brain equally and improving cognitive activity is equally important. When exercise and good sleep with balanced food is combined there will be a drastic reduction in the oxidative stress and hence the less the cortisol hormones produced in the body the less the craving will be. Hence focusing on better sleep quality is extremely important. As human psychology plays an important role here. If the mind is fresh and less stressed one will always focus on better eating and better physical activity but if the brain is inflamed, stressed one can hardly think of eating healthy food and that’s where emotional eating kicks in. emotional eating if done once in a while is fine but every now and then if its done then it will hamper not only the health but will create weight gain problems, obesity, brain fog, hormonal imbalances, decreased metabolism etc.
Prachi Shah the founder of Health Habitat the best dietician in Ahmedabad always says “The more you give in to your cravings the more you will crave for it.” She is one of the best dietitians in Ahmedabad and in India as consulting nutritionist online and have specialised in diet for hormonal imbalance. She believes that a mindful practice and balance eating are the best way to sustain a healthy lifestyle. Healthy Balanced food, exercise and mental are the three major pillars of a healthy lifestyle.
Ready to take control of your health and curb sugar cravings naturally? Get expert guidance from Ahmedabad’s top dietitian, Prachi Shah. Start your journey today—purchase a personalized diet plan or contact us now!