Sabotage Sugar Cravings

Chandi Schwab
Craving sugar, whether it be gummy bears or Oreo cookies, is a powerful urge that can be hard to resist. Many people feel deprived if the evening meal is not followed by dessert, and who hasn't jumped in the car and headed for the nearest ice cream shop to squelch that irresistible need for sugar? Sugar can affect you emotionally and physically. So what do you eat when the cravings hit?

When you eat sugar, your energy level increases and the insulin in your blood rises sharply. This insulin allows a chemical called tryptophan to enter your brain and release a neurotransmitter called serotonin. Serotonin is a feel-good chemical that gives an overall sense of well-being. Beta-endorphin is another neurotransmitter that sugar releases. Sugar actually makes you feel physically good. Sugar may also be associated with emotional aspects of your life, like grandma's chocolate chip cookies.

Micronutrients
Several micronutrients may help curb your sugar cravings. Most can be found in a good multivitamin with minerals. Zinc, vitamin C and the the B vitamin niacin help release serotonin to curb the cravings. Chromium enhances the effects of insulin by helping in glucose metabolism. Therefore, you need less sugar for energy, which may reduce sugar binges. Foods that contain chromium are grapes, potatoes and broccoli. You can find zinc in oysters, crab and beef; vitamin C in oranges, grapefruits and strawberries; and niacin in fortified cereals, tuna and salmon. Talk to your doctor about taking vitamin supplements.

Whole Grains
Whole grains, such as whole wheat, barley, oats and brown rice, contain fiber, which can help reduce your sugar cravings. Whole grain breads and brown rice dishes are good sources. Consuming six to 11 servings of whole grains a day can also help regulate your digestion and reduce the risk of coronary disease.

Fruit
Eat fruit. Apples are a wise choice. They are sweet and rich in fiber to make you feel fuller and satisfy your sugar cravings. Additionally, their portability will enable you to eat an apple at anytime without having to peel or cut it like other fruits. Lastly, because apples take longer to chew, your body has a longer amount of time to register that you are no longer hungry, thus suppressing cravings.

Vegetables
Vegetables not only deliver a high dose of vitamins and minerals, but also ample amounts of fiber, helping to reduce sugar cravings. Choose leafy green vegetables like turnip greens, collards and kale. Sauté these vegetables in light olive oil and season to taste using flavorings such as garlic, herbs and lemon to bring out the flavor of these nutrient-rich vegetables.

Nuts
Just one ounce of nuts can deliver high fiber and fight your sugar cravings. Almonds, cashews and peanuts are all healthy and fiber-rich alternatives to sugar. For an added snack, mix almonds with raisins in a plastic bag for a naturally sweet snack on the go. You can also add nuts to plain yogurt as a sugar substitute. Or, you can begin fighting your sugar cravings early in the day by sprinkling a handful of nuts over your cereal. Sometimes grabbing a spoonful of peanut butter is very necessary and satisfying:)

Meat
Chicken is a healthy source of protein which your body needs for energy.Lean beef and fish also contain protein that your body converts into energy. If you have enough protein in your diet, chances are you will not feel fatigued and your body will crave less sugary boosts through the day.

Natural Sugars
Honey contains natural sugars which are healthier than refined sugars. Whole grains have a low glycemic index so a snack of oatmeal with honey will both fill you up and give you enough energy to ward off sugar cravings.

Combining Proteins with Sugar
Completely eliminating sugar from your diet may not be feasible for many people. So if you feel you just can't resist, try this strategy offered by nurse practitioner Marcelle Pick of the Women to Women website. Indulge your treat with a bit of protein. Eat a small piece of cheesecake, custard or meringue, all made from protein. Or have a piece of cheese, milk or a handful of nuts with your treat of choice. The protein provides a slower rise in blood sugar and forgoes the insulin spike.

Remember, if your body is used to sugar it may be shocking to stop eating it cold turkey. A lot of these foods are great substitutes that have sugar in them still, but always try to eat in moderation.