The question of how to overcome sugar cravings is a common one because it is a real issue that many people face. Sugar cravings are, in fact, one of the most common food cravings in the United States today, and many people are looking for ways to overcome them once and for all.
Every year, the average American consumes about 152 pounds of sugar. That works out to about 22 teaspoons per day. Children consume even more, at 34 teaspoons per day, making nearly one in every four teenagers prediabetic or type 2 diabetic. As a result, 70% of Americans and 40% of children are overweight.
When you’re stressed, tired, or otherwise not feeling your best, it’s easy to crave sugar—not to mention that it can make you feel better in the moment. Excess sugar consumption, on the other hand, can lead to weight gain and health problems such as diabetes and heart disease in the long run. Weight loss pills, according to Laguna, MD, can help absorb the amount of fat in sugary foods.
So, if you’re craving sugar, the best course of action is to satisfy those cravings before they become overwhelming. While there is no magic solution for sugar cravings, these methods can help you learn how to beat sugar cravings and stay on track with your diet.
How To Beat Sugar Cravings
1. Use Sweet Spices As Sugar Substitutes
Choosing an alternative will trick your mind into thinking you’re eating real sugar. Instead of the typical warm drinks loaded with sugar and syrup, try sweet spices like cardamom, coriander, pumpkin pie spice, and Ceylon cinnamon. If you like hot chocolate, you can substitute a small amount of cocoa powder or unsweetened cocoa mix for the sugar (I use carob instead).
When baking, try 1 teaspoon of ground cinnamon or 12 teaspoons of ground ginger per cup of flour called for in the recipe. These spices have a sweeter flavor but do not contain sugar. When you add them to foods, you get a sweet taste, and your mind thinks you’re eating something sugary when you’re not.
2. Replace Carbonated Beverages With Carbonated Water
Nothing beats carbonated water for quenching thirst and satisfying sugar cravings. Carbonated drinks, such as soda, sweet tea, and energy drinks, are high in sugar and are generally unhealthy. However, it can be difficult to let go, especially if you’re going to a party or need something to cool off in the summer.
If you’re trying to reduce your sugar cravings, try replacing these carbonated beverages with seltzer water (read the label and make sure there is no added sugar). Drinking Seltzer water may cause gastrointestinal disturbances such as bloating and gas, so you should avoid it. Stick to water, herbal tea, and lemon water instead.
3. Consume Whole Foods
Still, wondering how to get rid of sugar cravings? Stop eating processed foods! According to Midss.org, a health advice website, table sugar can be found in a variety of processed foods, ranging from sauces and salad dressings to seemingly harmless snacks.
When attempting to overcome a sugar craving, it is critical to avoid sugary or sugar-sweetened foods. If you find yourself constantly craving sugar, try switching to a diet rich in whole foods. Sugar cravings will be reduced by the natural nutrients found in these healthy options.
4. Consume Protein And Fat At Each Meal
Protein and slow fat digestion, keeping you fuller for longer and reducing sugar cravings. When you have a sugar craving, snacking on nuts or a small handful of trail mix can help. If you must snack, avoid sugary sweets—they will only make things worse! Keep it simple with fruit or yogurt. Stick to fresh or frozen fruit if you must have something sweet (not canned). That way, you’ll get less added sugar.
5. Try Going Cold Turkey
Although the first few days may be difficult, eliminating all simple sugars, including artificial sweeteners, from your diet may be the most effective way to combat cravings. This method works best if you have someone to hold you accountable, at least at first. Find someone interested in doing the same, whether it’s your spouse or a friend, and make it a challenge, such as a ten-day sugar-free challenge. By the tenth day, your taste buds would have adjusted and you would not want to go back.
Why You’re Craving Sugar All The Time?
Sugar has found its way into almost every food imaginable, from ice cream and cake to cookies and candy. Chips, bread, starchy vegetables, and even savory meats have been coated with sugar or otherwise amplified with extra sugar to make them more appealing to your taste buds. But why do we have such a strong desire for sugar? Let’s look at some of the possible explanations below.
- Blood sugar imbalance
- Lack of magnesium
- Sleep deprivation and a lack of physical activity
If you’re like most people, you’ve probably struggled with a sugar craving at some point in your life. Sugar cravings can be difficult to overcome, especially if you consume them frequently, but there are ways to help yourself resist the urge to consume sweet foods and beverages when you are hungry.
These may include using sweet spices instead of sugar, eating whole foods instead of processed ones, getting enough protein and fats, avoiding energy drinks, and beginning your day with a variety of healthy habits, including exercise. Addressing the primary causes of sugar cravings is also a significant step toward eliminating sugar cravings.