So let’s step back for a moment, why
do we crave sugar in the first place? I mean besides the obvious reasons: it
tastes good!!!
Carbohydrates
are one of the three essential macronutrients. It provides our bodies with calories that are
necessary for the production of energy. There are two classifications of
carbohydrates: simple & complex.
Sugar is an example of a simple carbohydrate
meaning it is quickly digested by the body due to its “simple” structure. When
your energy levels are low we tend to crave sugar because it gives us a quick
energy boost. The problem with this is that sugar is full of calories has very
little nutritional value and it drops our blood sugar just as quickly as it
spikes it causing us to crash.
Guess what
happens after we crash… You guessed it…. We crave more sugar!!!
On the other hand, complex carbohydrates
including whole grains and vegetables are mostly rich in fiber, vitamins and
minerals. Due to their complexity, they take a little longer to digest, and
they don't raise the sugar levels in the blood as quickly as simple
carbohydrates but they provide long lasting energy production.
They are
nutritionally dense and keep you energized longer!!!
So what causes our energy levels to
drop? Here are just a few of the most common reasons:
1. Stress: Adrenals
are hormone glands that produce adrenaline which provides the body with energy.
When we are stressed we tend to overwork the adrenals which depletes the body
of energy. Since carbs(sugar) provide the body with a quick energy boost we
tend to crave sugar when we are stressed.
2. Food Allergies: The
adrenal glands also produce cortisone to manage inflammation. Inflammation can
be caused by food allergies including but not limited to wheat and dairy
allergies. Many people suffer from food
allergies but are unaware. So if you are continuously consuming foods that you
are allergic to than you will deplete the adrenal glands therefore depleting
your body of energy causing you to again crave sugar.
3. Blood sugar disorders:
such as Diabetes will cause your blood sugar to drop. When your blood sugar
drops the only thing that can restore it is a quick releasing carbohydrate. So
it is very important to balance your blood sugar. Exercise and a healthy diet
has been very effective as a treatment for blood sugar disorders. You may also
include All Natural Supplements such as BLOOD SUGAR FORMULA
4. Addiction: Carbohydrates stimulate the
release of our natural mood enhancers serotonin and endorphins. This is why
when we are depressed we tend to crave sweets but when we overindulge they not
only make us feel good but they cause us to crash!
5.
Artificial sweeteners: such as aspartame (Equal), sucralose (Splenda), and
saccharin (sweet n’ low) are actually sweeter than sugar so they have been said
to intensify our cravings for sweeter foods.
So
how do we fight the cravings?
1. Balance your blood sugar. If
you eat small meals multiple times a day ideally every 3-4 hours your blood
sugar shouldn’t drop. This can be difficult for those who are used to skipping
meals since their body has adapted to eating once or twice daily. They may not
feel the typical hunger pains to let them know to eat. It is best to set a
timer for every 3-4 hours and keep healthy snacks handy until you get used to
eating more often.
2. Replace sweets with fruits. Like
sugar, fruits are also a simple carbohydrate so it provides the body with a
quick boost of energy but the fiber in fruit also slows the absorption of the
sugars so you don't get as high a sugar rush or as low a crash. Keep fruits
handy at all times. Pack fruits for lunch; keep apples, oranges, bananas, and
raisins at your desk and in your house.
3. Slow down the sugar rush.
The same way that the fiber in fruit slows down the absorption and balances the
sugar rush; mixing high sugar foods with high fiber foods has the same effect.
For example, M&Ms in your trail mix, Dipping Apples in Caramel, Dipping
Bananas in Chocolate, Dark Chocolate Strawberries, etc.
4.
Switch to Healthy Sweeteners. Whether
baking or sweetening your coffee choose xylitol (a vegetable sugar), stevia, or
coconut sugar instead of table sugar or artificial sweeteners. The sweeteners not
only taste good but they are safe for diabetics, better for you dental health
and more nutritionally dense. Order yours here or your local health food store.
NATURAL SWEETENERS
5.
Chew gum. If you are addicted
to sugar you may not crave it only when your energy levels are low. You may
crave it for its mood enhancing abilities. Much like a smoker trying to quit chewing
gum helps! Choose a gum that is sweetened with xylitol. Make sure that it
contains no artificial sweeteners so never choose sugar free. You will most
likely find this gum at health food stores or supplement stores. Whenever you
get a craving chew away!
6. Get tested! As
I mentioned earlier many people don’t know that they are allergic so if you
suspect that you have a food allergy try eliminating the foods for at least a
week. If you notice that you are more energized, don’t have digestive issues,
if you suffer from eczema and your skin clears than you may have an allergy.
Reintroduce the food to your diet and if the symptoms reoccur chances are you
have a food allergy.
7.
Stop Stressing! This one is easier
said than done and honestly deserves its own blog. There are several factors
that contribute to stress. Some as small as waking up to an alarm or some as
huge as hating your job. The key to managing stress is first identifying your
stress then finding ways to manage it. Some stressors are avoidable so we have
to learn to separate ourselves from those stressors. Those stressors that are
not avoidable such as family life, work,
mourning we must learn to cope. You may need to seek professional assistance in
this matter. There are also supplements such as TRUE CALM that will help the body to better cope with stress and balance your hormones.
Now
the good stuff! How can I help the troops???
8.
GET RID OF THE TEMPTATION! If
you have candy, twinkies, and other junk foods sitting around which this time
of year most homes do than it makes managing your cravings 10 times HARDER!
Clean out your cabinets, toss the junk or better yet donate your candy. Visit TROOP TREATS to donate your candy to the troops and even get a toy for your child!
