Living Well with Bri

Say Goodbye to Sugar Cravings with These Simple Tips!

Consuming too much sugar can have detrimental effects on both physical and mental health. Excessive sugar intake has been linked to obesity, type 2 diabetes, heart disease, tooth decay, and many other health issues. However, it’s not your fault you crave these foods. Processed foods are often engineered to be addictive, containing high levels of added sugars, salt, and unhealthy fats that trigger pleasure centers in the brain, leading to overconsumption and cravings. By reducing the amount of sugar we consume, we can lower our risk of chronic diseases, improve our overall health, and break free from the cycle of sugar addiction. Making mindful choices to prioritize whole, nutrient-dense foods over processed options can significantly benefit our well-being in the long run. Here are some tips to help overcome these sugar cravings-

1. Start with Protein: Incorporate protein-rich foods into your meals and snacks. Protein helps stabilize blood sugar levels and keeps you feeling full longer, which can help reduce sugar cravings. Add sources like eggs, lean meats, or Greek yogurt to your diet.

2. Go for Fiber: Foods high in fiber also help keep blood sugar levels steady and promote feelings of fullness. Choose non-starchy vegetables (some examples include spinach, broccoli, and bell peppers), low glycemic fruits (this includes blueberries, strawberries, blackberries, and raspberries), beans, and legumes to increase your fiber intake and curb cravings.

3. Hydrate, Hydrate, Hydrate: Sometimes, what we perceive as hunger or sugar cravings are just signs of dehydration. Stay hydrated throughout the day by drinking plenty of water.

4. Get Enough Sleep: Lack of sleep can disrupt hormone levels and increase cravings for sugary foods. Aim for 7-9 hours of quality sleep each night to support overall health and reduce cravings.

5. Practice Mindful Eating: Pay attention to your body's hunger and fullness cues, and eat slowly to savor your food thoroughly. Mindful eating can help you better regulate your food intake and make healthier choices.

6. Find Healthy Swaps: Opt for healthier alternatives instead of reaching for sugary snacks. Try snacking fresh fruit, nuts, or yogurt with honey instead of reaching for candy or pastries.

7. Manage Stress: Stress can trigger cravings for comfort foods, including sugary treats. Find healthy ways to manage stress, such as practicing yoga, meditating, or walking in nature.

8. Plan Ahead: Stock your pantry and fridge with nutritious, low-sugar options so you're less tempted to reach for sugary snacks when hunger strikes. Having healthy choices readily available makes it easier to stick to your goals.

Actionable step of the day-

To assess your hunger levels, drink 8-16 oz of water before eating. Sometimes, our body confuses dehydration with hunger. So, ensuring your body is hydrated will help you learn more about your body’s hunger cues.