There is a repeated trait most of us will all find in common, the desire for sugar. In fact, there is a really good reason why we need sugar in our diet. But it is good to know how to manage your sugar cravings so you won’t get diabetes.
Sugar makes up important nutrients to provide vital functions in the body. However, if you know your limits on sugar, you can live a very healthy life.
In this article, we dive into managing the cravings for this delicious and addictive substance.
1) Eat More Fruit
First of all, we know that sugars are found in fruit. However, we are here to encourage and educate people on how to create a healthier lifestyle.
When added and manufactured sugars are consumed, they are missing essential vitamins and minerals, the key to great health.
Fruits are not known to fill people up where they cure cravings. However, this is where other food groups provide different nutritional resources.
Other foods are macronutrients such as fats, proteins and carbs. They play vital roles in delivering daily nutritional needs.
Avoiding processed sugars means that metabolising organic sugars is regulated which means it is properly absorbed into the bloodstream where the compound can serve its dietary benefit.
Types of sugars in fruits
Different fruits have different types of sugars. Such sugars are glucose, fructose, maltose and galactose which convert to energy.
When paired with the right food groups, the sugars from the fruits are metabolised gradually to benefit each part of the human body.
- Glucose is the major source of energy of the body’s cells (stored glucose is known as Glycogen).
- Fructose acts as the alternative energy source to Glucose.
-  Maltose isn’t a primary sugar for immediate use. It is stored for use once Glucose and Fructose reserves are depleted (two glucose molecules bound together are known are Maltose).
- Galactose serves to benefit the brain and nervous system.
In another article about amino acids, we elaborated on the benefit of the amino acid Leucine.
This amino acid is a catalyst for the creation of proteins and a gateway to allowing muscular recovery. Fruits won’t only help your muscles to recover but choosing the right fruits such as Rockmelon will help you to stay full. This will reduce the need to have bad sugars.
2) Eat more Protein
Hunger can bring up all sorts of emotions such as cravings for all sorts of foods like chocolate.
A good way to avoid consuming too much sugar is by staying fuller for longer with the right food sources.
A key component to staying fuller is by consuming more proteins. Good-quality proteins are a source of low GI. This means that proteins will absorb into the bloodstream slowly which has little effect on the blood sugar levels.
It depends on where the protein is sourced from. Some proteins do not contain other nutrients like fats and carbohydrates are crucial for feeling full.
However, you can have protein through shakes which also can assist with avoiding any unattended nutrition like unnecessary carbohydrates.
It depends on the type of protein you are taking, there may also be fats that digest very slowly.
Fats do not metabolise into fats but are digested slowly just like protein. Chicken has very little fat and is a good source to lose weight. So it is for extra fats and feeling fuller for longer.
So adding fats such as walnuts or avocado will give you extra benefits for feeling satisfied. Meanwhile, steak is a great protein and has more fats that may hinder certain fitness goals.
3) Sleep Well
This part of the article is one of the minute times we will be posting content not directly nutritionally related.
However, sleep is the topic of discussion in future articles because it is critical to maintain a decent quality of life.
A study in 2004 revealed that those participants who slept less than 6 hours a day were 30% more likely to become obese than those who slept between 7-9 hours.
Studies have shown that lack of sleep stimulates hormones such as Ghrelin which prompts hunger and reduces the creation of Lepin which is a hormone that signals the feeling of being full to the brain.
A side effect of changing hunger hormones creates the cravings for high sugar and high carb foods which will lead to increased weight gain and introduce complicated health issues.
4) Avoid Artificial Sweeteners
There have been multiple studies that showed that the participants would still feel satisfied with real sugar.
The participants were both male and female and given added sucralose. Then the participants weren’t given sucralose with their food for 24 hours.
After the 24-hours passed, the participants were allowed to consume sugar which caused an increase in foods with carbohydrates and sugars.
There is no known reason for why there is an increase in cravings for carbohydrates and sugars. It is believed that sucralose gives a false reading of the benefits of sugar which is the reason for the increased cravings as the mechanism for glucose isn’t fully performed.
5) Stay Hydrated
Drinking water helps the weight loss process. If your stomach is filled with water, it helps to suppress a person’s appetite. The reason is that the body won’t be overheating and requiring extra fuel to function.
The extra fuel can come in the form of vitamins and minerals which are useful for regulating basic bodily functions.
When someone is craving a thirst-clinching drink, the body starts to develop the need for sweet foods. All due to; dehydration inhibiting the body’s ability to properly absorb sugars and use them as energy.
When the sugar cravings appear, drink water and then wait for a few minutes till disappear.
6) Use of Suitable Supplements
There are many supplements that will knock the sugar cravings for six!
We have compiled a small list to give you a great idea on what is out on the market.
a) CinnamonÂ
People can use this in both forms. It is available which is as a powder or as an extract. Cinnamon can increase insulin sensitivity. And it is good for people living with diabetes.
The recommendation is to take the extract twice a day with each dose 250 mg.
For non-extract Cinnamon supplements, take 500 mg 1 to 2 times per day.
However, this advice depends on the sensitivity of the initial daily dose which differs between individuals.
It’s important not to consume too much Cinnamon as it may spike poisons inside body to harm liver.
b) Aloe Vera
This is a very interesting supplement that has many beneficial factors. Studies have shown that some participants in the studies of the effects of Aloe Vera have had an increased response to glucose which is a sign of insulin sensitivity.
However, some participants haven’t seen much of an effect to an increased intake of Aloe Vera.
The mechanism for creating the decrease in sugar cravings is unclear because the cravings decrease on a sugar fast which is generally going without food or drink (except water) for 8-12 hours.
c) ChromiumÂ
A supplement that is a great blood sugar regulator, Chromium Picolinate can be found in foods but is best served as a supplement in concentrated form.
This is a mineral that enables insulin to function properly because it lowers the cellular resistance to insulin which allows for glucose absorption.
Chromium can assist with other conditions like managing diabetes and other similar conditions like cholesterol. This mineral has been shown to have great benefits to controlling sugar cravings.
Don’t get this version of Chromium confused with Hexavalent Chromium, which is the compound made famous in Erin Brockovich as this version is an environmental toxin.
d) Vitamin BÂ
Vitamins are important as they are catalysts for creating hormones in the body.
B Vitamins are amongst the most nutritious and beneficial of all the vitamins.
In this specific case, many B vitamins such as B1, B2, B3, B4, B5, B6, and B7, really helps create a sustained, healthy lifestyle. These vitamin B’s are known as the ‘B Complex’ which can be found generally as a pill supplement.
Lacking vitamin B creates issues associated with malnutrition such as insulin resistance.
When consuming the pills, the absorption is adequate. However, it won’t have any effect on sugar cravings.
The best way for vitamin B to be absorbed to fix the sugar cravings is through a liquid form.
Liquid form allows for the vitamins to get into the bloodstream quickly. And this is the best way to stop the cravings within minutes or even seconds of being drunk.
7) Avoid Stressors
Stress has a similar effect on the brain to lacking sleep. When nutrients aren’t properly absorbed due to a heightened sense of arousal, certain bodily functions won’t function properly, leading to more stress.
It depends on the lifestyle of the person, if the person is always working through different tasks doesn’t take time to replenish an expected level of glucose. The body will then start searching through different energy stores to function properly.
An improper balance of nutrition in times of stress is dangerous. This will lead to the body focussing on finding anything possible to keep the person functional in their day.
More stress means less dopamine and serotonin which leads to craving comfort foods such as sugars.
There are many strategies for dealing with stress. Some are meditation and psychological training. This will help you deal with the cravings. So sweet, sugary foods and drinks will become less appetizing at the wrong time!