How To Stop Sugar Cravings: A Simple Plan

We all love having something sweet now and then. Whether it’s a piece of chocolate after meals or grabbing a pastry on the way back home, we’ve all been struck with a sudden craving. But have these sugar cravings reached a point where you find yourself constantly reaching for sweet treats? If so, all things sweet and nice might not end up being so nice after all. 

But why do we crave sugar so much? Is it just our taste buds playing tricks on us, or is there something deeper going on? Let’s uncover the science behind sugar cravings and discover some simple ways to overcome them. Knowing where these cravings come from will help you take active steps to control them. So, get ready to enjoy a guilt-free treat as we go on a delicious and refreshing ride!

Why do you have sugar cravings?

Sugar cravings are normal, and if you satisfy your cravings with one bite, you’ve conquered a battle! The problem arises when you go overboard. Do you find yourself adding an extra teaspoon of sugar to your morning coffee/tea daily? Or maybe you can’t resist taking another slice of cake even though you just had one a few minutes ago. Cravings lead to overeating, which doesn’t sit well for your health. 

But what causes these sugar cravings? Here are a few possible reasons:

• Sugar addictiveness: Sugar isn't just a sweet treat; it can be addictive. When you consume sugary foods, your brain releases feel-good chemicals like dopamine. This reward system can make you crave more sugar to recreate that pleasurable feeling, leading to a vicious cycle. It’s like that irresistible gulab jamun—one bite, and you keep wanting more!
• Habit: Sugar cravings can feel like a relentless cycle. But did you know that habit plays a huge role in this sweet obsession? It's like your brain has created a routine—finish a meal, crave something sweet, indulge. Over time, it becomes automatic, making it tough to break free. Every time you give in to that sugar craving, you're reinforcing the habit; It's like training your brain to expect a sugary reward after certain triggers. 
• Insufficient meals: Even though a glass of juice for breakfast or a bowl of salad for lunch is healthy, they do not give you enough energy to sustain throughout the day. Skipping meals or not eating regularly can send your blood sugar levels on a rollercoaster ride. When your blood sugar drops, you crave quick energy, and sugary foods seem like the perfect solution. 
• Stress: Ever found yourself having a tub of ice cream when things get tough? You're not the only one. Stress can trigger sugar cravings. It's like your body is seeking comfort in the form of a sugary treat. 
• Lack of sleep: Couldn’t get a proper sleep last night? Your hormones that regulate hunger and appetite can go into disarray. This imbalance can lead to increased cravings for sugary foods. After a sleepless night, you might end up waking up tired, and the first thing you want is a sweet breakfast for an extra kick. Think smoothies, pancakes, and chocolate spreads!

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Now that we know why these cravings happen, let's explore some practical tips to manage them.

Tips for managing sugar cravings

Some habits are hard to break, but they aren’t completely unavoidable. You never know when sugar cravings will come knocking, and when they do, how can you resist them? Should you strip your cupboards of all sugary treats? Don’t attempt to do something you know you cannot! However, we’ll give you some amazing tips that will help you fight sugar cravings:

• Eat a little of what you crave: Sugar cravings can set in unexpectedly, but you can decide how much to indulge in. Instead of sitting down with a cookie jar or grabbing a large chocolate bar, you can limit your intake to 1 cookie and a small piece of chocolate. Thus, you can have your favourite sweet without the guilt.
• Combine sugary treats with healthy foods: If you find yourself craving something sweet, for example, chocolate, opt for a chocolate-dipped fruit or combine a few chocolate chips with almonds. In this way, you satisfy your cravings without the sugar rush as well as nourish your health.
• Reward yourself: Every time you successfully manage to stop sweet cravings, pat yourself and celebrate your resistance. Reward yourself with something you enjoy, like a relaxing bath, a good book, or a fun activity. It's all about positive reinforcement.
• Avoid skipping meals: Letting your hunger soar can lead to impulsive sugar cravings. Aim to eat every 3-5 hours to keep your blood sugar steady. Fuel your body with protein-packed foods and fiber-rich goodness to avoid those dreaded energy crashes. A well-nourished body is less likely to crave sugary temptations. 
• Know your cravings: Sometimes, sugar cravings can strike when you’re stressed, bored, or anxious. Understanding the root cause can help you find the right solution. If you’re bored, try to engage in some activity, maybe a quick walk or calling up a friend. Practice relaxation techniques like yoga or meditation to be stress-free. 
• Take a hot shower: When your cravings take hold of you, take a nice, hot shower. It will make you comfortable and relaxed, and by the time you get out of the shower, the craving will be gone. 
• Hydrate: Dehydration can often mimic sugar cravings. So, before you indulge, chug a glass of water. You might be surprised how quickly that craving fades.
• Sweet alternatives: Need a sweet fix? Explore natural sweeteners like stevia to reduce your sugar intake without compromising taste. You can also opt for naturally sweet foods like dates, figs, or a spoonful of honey. Or try unsweetened cocoa powder for a chocolatey hit.
• Catch some sleep: Lack of sleep can intensify sugar cravings. Aim for 7-9 hours of quality sleep each night.
• Practice relaxation techniques: Stress can trigger sugar cravings. Incorporate relaxation techniques like meditation or yoga into your routine.

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But wait, what if you're still looking for something sweet to munch on? Don't worry; we've got you covered.

12 best foods to fight sugar cravings

Suppose you’ve managed to control your sugar cravings by following the above tips. But what if suddenly, an ad with high-res images of doughnuts, cakes, and pastries catches your eye? Wouldn’t you have a sudden desire to indulge in a sweet treat? Don't reach for that candy bar just yet! We offer you some delicious and nutritious alternatives that are sweet and filling, minus the sugar crash:

• Fresh fruits: Nature's candy! Packed with vitamins, fiber, and natural sugars, fruits like berries, apples, and bananas are perfect for curbing cravings. Have a fruit salad for a refreshing treat.
• Dark chocolate: Indulge your chocolate cravings guilt-free with dark chocolate. Look for options with high cocoa content for maximum health benefits. A small piece can satisfy you without spiking your blood sugar levels.
• Snack bars: Choose protein-packed and fiber-rich snack bars to keep hunger at bay. Look for options with minimal added sugar. 

The Good Bug offers prebiotic fiber bars in two flavours: Cocoa & Nuts and Mixed Berry & Nuts. They’re made with natural ingredients and come with no added sugars or preservatives. Try them for a refreshing, delicious snack!

• Chewing gum: Chewing gum can offer a quick remedy for sugar cravings. Besides keeping your mouth occupied, it freshens your breath. However, remember to choose sugar-free ones!
• Yoghurt: Yoghurt is a creamy and delicious option for satisfying your sweet tooth. Opt for plain or Greek yoghurt, and add your favourite fruits and nuts for extra flavour.
• Dried fruits: Have the habit of reaching for a candy after every meal? Pick a few dates or prunes instead. These sweet treats contain essential nutrients and can help curb cravings.
• Sweet Potato: Sweet potatoes are a fantastic source of fiber and complex carbohydrates. They're perfect for indulging in something sweet but without the guilt. Try roasting them with a sprinkle of cinnamon for extra flavour.
• Smoothie: Blend your favourite fruits, veggies, and a scoop of protein powder for a refreshing and filling smoothie.
• Avocado: This creamy fruit is packed with healthy fats and fiber. It can be a surprising and satisfying way to curb sugar cravings.
• Chia Seeds: Chia seeds contain fiber and omega-3 fatty acids. They can help you feel fuller for longer. Add them to yoghurt, smoothies, or oatmeal for a nutritious boost.
• Nuts: Nuts are a great source of protein and healthy fats. They can help satisfy your cravings and provide a steady energy source.
• Lentils: These tiny powerhouses are rich in protein and fiber, keeping you fuller and reducing cravings. Try a lentil soup or a lentil salad for a satisfying meal.

That’s the end of a sweet guide to taming your sugar cravings. It's all about balance and making the right choices. Next time you’re about to grab a sugary treat, follow these tips and choose alternative sweet options. By doing so, you'll be well on your way to a healthier relationship with sugar.

So, do you want to continue your sugar-free journey? The Good Bug can help you. Our range of products, from gut-friendly prebiotics and probiotics to delicious and nutritious snacks, can support your sugar reduction goals. Visit our website to explore our offerings, and let’s break free from the sugar chains together!

References

https://www.webmd.com/diet/features/13-ways-to-fight-sugar-cravings

https://www.healthline.com/nutrition/foods-that-fight-sugar-cravings

https://www.healthline.com/nutrition/3-step-plan-to-stop-sugar-cravings

https://health.clevelandclinic.org/why-am-i-craving-sweets

https://www.verywellmind.com/why-do-i-crave-carbs-1065212

https://continentalhospitals.com/blog/15-foods-that-can-fight-sugar-cravings/

https://www.thorne.com/take-5-daily/article/the-science-behind-sugar-cravings

https://health.clevelandclinic.org/how-to-stop-sugar-cravings

https://www.realsimple.com/health/nutrition-diet/healthy-eating/why-am-i-craving-sugar