Curb those sugar cravings

Mridula Wattas

If you are experiencing a craving for sugar this does not mean, that your body needs sugar. Cravings are driven by the brain’s need for “reward” or to “feel good”. These have everything to do with your state of mind. 

Giving in to your sugar cravings means that you are bound to eat more and more of foods containing simple sugars that increase several-fold with time.  It is a well known fact that over-consumption of sugar not only causes tooth decay but may also lead to obesity, diabetes and heart problems. If you are one of those who often struggle with irrepressible desire for sugary foods then you inevitability fall into one of the three categories.

The first category is of people who are used to eating lots of processed, sugary foods and drinks. These people suffer from what is called sugar addiction. Yes, you can get addicted to sugar in the same way as you are addicted to nicotine or drugs.

The second category consists of people who get sugar cravings due to some underlying health problems like under-active thyroid, pre-menstrual syndrome or alteration in the gut bacteria. 

The third and the most common category with which most youngsters of today can relate is the night-time binging. Most people are familiar with the midnight sugar attack. Such people end up eating large amounts of their total daily food intake after dinner. They wake up in the middle of the night to eat, don’t feel hungry in the morning, but again feel ravenous at night. This happens because of disruption in the day and night clock of the body due to modern lifestyle of getting up late and sleeping late at night. This can be frustrating for people who are trying to lose weight and eat measured food during the day but end up having no control on their sugar or calorie intake at night.

Enjoy fermented foods 

Fermented foods and drinks are perhaps the most important way to reduce or even eliminate cravings for sugar. Include fermented foods like curd, yogurt, cheese, idli, dosa and dhokla in your daily diet. These foods help in restoring the healthy gut flora thus minimizing the need for sugars to feel good.

Have plenty of greens

Green leafy vegetables help boost your energy and reduce cravings for sugar and processed foods as they are loaded with vitamins and minerals.

Replace candies with nuts

Include a handful of nuts like almonds and walnut in your diet. These omega- 3 rich foods will help curb your sugar cravings. Addition of some coconut oil may also help since it has a slightly sweet taste.

Manage your magnesium levels

If you have strong cravings for chocolates, your body might be deficient in magnesium Head off cravings by eating plenty of magnesium-rich dark green leafy vegetables, tofu, legumes, pumpkin seeds and nuts.

Go for balanced meals

• Eat protein with every meal or snack, and eat at regular intervals. This will stabilise your blood sugar, mood and energy levels.
• Clear the house of temptations
• Get rid of any sugary temptations at home and work 
• De-stress yourself
• Reduce your stress levels by opting for regular exercises along with meditation practices. This will help you to increase your serotonin levels thus can help ward off cravings. 
• Another practice that can help you to relax is to soak in a tub of warm water with added Epsom salt. This way the body will absorb some of the magnesium, a powerful relaxation mineral which is present in this salt.

Tips for night-time eaters 

Practice good sleep hygiene and avoid bright blue light at night. 

Try eating a sumptuous breakfast in the morning even if you aren’t hungry. This helps to train your stomach’s internal clock to know when the right time to eat is. It will be difficult at first but keep trying eventually you will get it right.

Immediate steps to control

Have a glass of water: Sometimes cravings could be caused due to dehydration. Eat a meal instead: Eat a meal instead of a sugary snack or a drink. At least this will not cause havoc with your blood sugar levels. Go for a walk: Go outside for a brisk walk. If you are a runner, then running will be even better. The exercise will release endorphins, some “feel good” chemicals in your brain, which can help turn the craving off. Incorporate the following practices in your daily life to minimise sugar cravings.

Satisfy your sweet tooth naturally

• Sweet potatoes are a great snack when you’re craving for a sugary treat. Try roasting a sweet potato and top it with little cinnamon.
• Bananas can be used to sweeten smoothies or make banana ice creams, substituting bananas for sugar. 
• Eat a couple of dates when you crave for a candy as dates are rich in many vitamins and mineral. Dates can be used in place of sugar in baked goods.

— The writer is former Head, Department of Dietetics, PGIMER,Chandigarh