One hour after eating that chocolate bar in the morning, do you still want more? Is it common for you to snack on a candy bar in the afternoon, only to reach for a bottle of soda just a few minutes later? Then you should know that you probably have a huge sugar addiction. Anyways, you’re not alone if you’ve discovered that eating sugary snacks makes you crave more of them. So is there a way on how to overcome a sugar addiction with ease?
There are actually millions of people like you living with this sugar addiction. And the sad part is, most people think it’s a normal thing but it’s killing them slowly. Research has proven that eating a large amount of simple carbohydrates such as cake, doughnuts and cookies, is extremely dangerous to the body and could damage the internal organs.
What causes sugar addiction?
The desire for sugary treats might be triggered by a variety of factors such as behavioral and environmental factors. Now, imagine working in a soda-producing factory or a bakery, your mind, body and soul would surely get used to the sweetness of these products and it could lead to an addiction even after you leave the job.
Humans also have a natural preference for sweet flavors since birth. Serotonin, the brain chemical responsible for a positive mood, is released when carbohydrates are consumed. Whole grains, fruits and vegetables, as well as other carbohydrate sources such as sugar, can provide your body with essential nutrients in addition to sugar.
Rewarding oneself with sweets might spark this tendency, making you want them even more. Why wouldn’t we want to eat more sugar with all of the sweet benefits it has to offer? After all, there is a condition known as low sugar level if you fail to consume enough sugar that your body needs.
Sugar Cravings: How to Overcome a sugar addiction with ease.
So in this article, we will look at are a few strategies to help you curb your sugar cravings. They’re listed below:
1. Get out of bed and move around.
When you’re tempted to eat something sweet, just walk away. Go for a walk around the block, go jogging or do something else to get your mind off of the food you’re missing and help you forget about it.
2. Eat lots of fruits.
There are so many sweet fruits like apples, oranges, strawberries and pineapples that you can eat instead. When you’re craving something sweet, keep some fruit on hand for a quick fix. Fiber and minerals are included, as well as a small amount of sweetness. And don’t forget to stock up on dried fruits, nuts, and seeds. Keep them close at hand so you don’t reach for the old [sugary] item.
3. Eat a bit of what you’re craving.
If you’re desiring something sweet, have a small cookie or fun-size candy bar. You can avoid feeling deprived by indulging in a small amount of what you really want and need. Aim to consume no more than 150 calories per day. Try splitting your dessert with a friend or pals if you can’t find a tiny serving size.
4. Go cold turkey.
There are certain persons for whom completely eliminating simple sugars is the best option. However, it isn’t easy. A lot can happen in the first 48 to 72 hours. Cold turkey may help some people control their cravings for a few days. While some people still crave sugar, over time their taste buds become accustomed to consuming less of it.
5. Make a choice between quantity and quality.
If you’re in the mood for something sweet, go for something rich and indulgent. But keep it at a manageable size. Rather than chomping down on a king-sized candy bar, try savoring a little dark chocolate truffle. If you give up your favorites, you’ll only end yourself eating more of them later. It’s important to eat in moderation and to focus on less sugary and [healthier] selections to keep your blood sugar levels stable.
6. Mix up your food.
You can still fill yourself up and satisfy a sugar hunger even if you can’t stop at a cookie or a baby candy bar. To satisfy my cravings for chocolate, I’ll either dip a banana in chocolate sauce or combine almonds and chocolate chips. You’ll be able to satisfy your cravings and reap the benefits of a balanced diet by eating these nutritious items.
7. Grab a piece of gum.
A certified dietician recommends chewing gum to prevent succumbing to a sugar addiction. Chewing gum has been demonstrated in studies to lower food cravings.
8. Maintain a regular eating schedule.
You may be more likely to eat sugary and fatty foods to satisfy your appetite if you wait too long between meals. You can avoid binge eating by eating every 3 to 5 hours, which will help keep your blood sugar levels consistent. What are your best bets? You can get a lot of protein and fiber from whole grains and fruits and vegetables.
9. Seek assistance.
People often reach for sugary snacks when they’re feeling down, upset, or furious. Emotional problems aren’t solved by food, however. Consider if your sugar cravings are linked to emotional issues and if you need help finding other answers. Seeking assistance and advice from family and friends is one of the best ways on how to overcome a sugar addiction.
How much sugar is actually safe to consume each day?
Women should consume six teaspoons of sugar per day, while men should consume nine teaspoons per day. Only six teaspoons a day should be consumed by children as well. Women, children, and those under the age of two should consume no more than 25 grams of added sugar per day, while men should consume no more than 36 grams per day.
How much sugar does the average American consume?
The average American adult consumes 77 grams of sugar per day or 60 pounds per year, according to research. Even though the increase is only modest, the fact that children are smaller makes it worse. They now consume 81 grams of sugar per day, or 65 pounds per year.
Things to keep in mind.
•Avoid using sweeteners that are synthesized. Sugar cravings aren’t generally lessened by taking these supplements. In addition, they “have not had a good influence on our obesity pandemic,” says Grotto, author of 101 Foods That Could Save Your Life.
•As a reward for successfully resisting sugar cravings, treat yourself. The size of your award is up to you. Think about the reason for your endeavors, and then celebrate your accomplishments along the way.
•Finally, don’t be too hard on yourself. Getting a handle on your sugar cravings may take some time. Changing any system is challenging, whether it’s your eating habits or the global economy.