How to Get Rid of Sugar Cravings Once and for All
THE FOOD MATTERS TEAM
Did you know that 75% of Americans eat an excess amount of sugar?
This is a common hurdle many face on their journey to wellness. What they may not know is that it could be the body’s way of telling you that something is out of whack. Understanding and addressing sugar cravings is important to sustaining balanced health.
We wanted to share exactly what we do when we see a pattern of sugar cravings start to arise and what you can do too!
1. Nourish your body with nutrient-rich foods
Cravings often stem from nutrient deficiencies. Ensuring a balanced diet rich in whole foods can help curb the desire for sugary treats. Focus on incorporating plenty of fruits, vegetables, lean proteins, and healthy fats. Foods high in fiber, like oats, beans, and leafy greens, help stabilize blood sugar levels, reducing the intensity and frequency of cravings.
2. Stay hydrated
Sometimes, what we perceive as a craving for sugar is actually our body signaling thirst. Drinking adequate water throughout the day can help keep cravings at bay. If plain water doesn’t excite you, try infusing it with slices of citrus fruits, cucumber, or mint for a refreshing twist.
3. Prioritize protein and healthy fats
Including sufficient protein and healthy fats in your meals can promote satiety and help regulate blood sugar levels. Protein sources like eggs, nuts, seeds, and legumes, along with fats from avocados, nuts, and olive oil, provide lasting energy and keep you feeling full longer, reducing the urge for a sugar fix.
4. Embrace natural sweeteners
When the craving for something sweet becomes irresistible, opt for natural sweeteners such as honey, maple syrup, or coconut sugar in moderation. These alternatives can satisfy your sweet tooth without the adverse effects of refined sugars.
5. Utilize mindful eating practices
Engage in mindful eating by paying close attention to what you eat and savoring every bite. This practice can help you recognize when you're truly hungry versus when you're eating out of habit or emotional need. By slowing down and appreciating your meals, you’re less likely to seek out sugary snacks impulsively
6. Get moving
Physical activity is a powerful tool against cravings. Exercise releases endorphins, which can improve mood and reduce stress, often underlying causes of sugar cravings. Whether it’s a brisk walk, a yoga session, or a full workout, find an activity that you enjoy and make it a regular part of your routine.
7. Sleep well
Lack of sleep can trigger cravings as your body seeks quick energy fixes. Aim for 7-9 hours of quality sleep per night to help regulate hunger hormones and keep your cravings in check. Establishing a consistent sleep schedule and creating a restful environment can support better sleep hygiene.
8. Plan and prepare
Planning your meals and snacks in advance can prevent you from reaching for sugary options out of convenience. Prepare healthy snacks like fruit, nuts, and yogurt so that you have nutritious choices readily available when hunger strikes.
By implementing these strategies, you can take control of your sugar cravings and embark on a journey toward a healthier, more balanced lifestyle. Remember, it’s not about depriving yourself but about making mindful choices that nourish your body and soul.
If you can feel your body needing a reset, we want to invite you to join our friend Nathan Crane’s Sugar Reset Challenge. You can learn more and join for free HERE.
The Food Matters Team is made up of foodies that love getting in the kitchen and experimenting! When we aren't spreading our message with the world, that's where you will find us and just like you, we don't always succeed with our recipes, but that's part of the fun, right?