How to stop sugar cravings
It is fair to say that sugar is as addictive as street drugs. Excessive sugar intake is the root cause of cavities, type 2 diabetes, obesity, as well as heart and brain diseases. If you are determined to stop your sugar cravings, read on.
Humans are hardwired to want sugar. Since glucose is our main source of energy, our brains have evolved to like sweet foods. In fact, dopamine - the feel good hormone - is released upon sugar intake, further reinforcing your desire for it. It's a vicious circle: the more sugar you eat, the more you crave it.
At AVEA, we are committed to helping you achieve your optimal health. Our article provides 5 scientifically-proven tips to help you balance your blood sugar, thereby curbing all the cravings!
1. Kick off your day with a savoury breakfast
Eating a savoury breakfast will curb hunger, drive away cravings, boost your energy, and enhance mental clarity for the next 12 hours.
Think of eggs, avocado, salmon, savoury oatmeal, or a smoothie with veggies and low sugar fruits like berries. This balances your blood-sugar levels and sets you on the right track for the day. Not enthusiastic about salmon in the morning? Get one slice of dark rye toast and top it with 2 tablespoons of hummus! It's even better to eat more carbs in the morning and to increase your protein intake instead in the evening as this improves digestion and sleep quality.
2. Stabilise your blood sugar levels
Our experts at Avea crafted this unique combination of natural ingredients to block the absorption of sugar and carbs by 40 % as you eat, so you can easily maintain healthy blood sugar levels. Our superstar ingredient Reducose® may stimulate the ileal brake, an inhibitory feedback mechanism that results in increased satiety and thus, reduced sugar cravings. Results can be measured in real time through CGMs!
3. Start your meal with fibres from green vegetables to salads
Fibres create a viscous mesh in your intestine, helping you absorb less sugars and calories. When your glucose absorption is slowed down, you’ll have a more balanced glucose curve, reducing your sugar cravings.
- Most dietary fibres comes from beans, vegetables, fruit and whole grains. German breads such as whole-grain bread or Pumpernickel are better choices than "seed" or "white" bread.
- Skip juices or mashed preparations because they contain little to no fibres.
4. Don’t eat your carbs naked
Pair your carbs with proteins, fats and veggies all the time. When we eat carbs on their own, ghrelin - our hunger hormone - takes over, while leptin - the hormone that tells us we are full is deactivated. This leads to a rollercoaster of sugar spikes.
You can go mediterranean. This diet is nutritious particularly for its emphasis on whole, plant-based foods, including fruits, vegetables, legumes, nuts, seeds, and whole grains, as well as lean protein and unsaturated fats.
5. Hydrate, every sip counts
When you are dehydrated, your body cannot metabolise glycogen for energy. As a result, your body starts craving sugar for a quick energy boost. So, next time you start craving that pain au chocolat from your favourite french pastry, drink a glass of water instead. After a few minutes, the craving will likely pass.