It's 3 p.m. You're working away, but you're exhausted. You know that you should resist ,but gooey sweet doughnuts are calling your name! Why can't you get away from the intense pull of sugary treats?
Turns out our craving for sweets goes back to the Stone Age, says Dr. David Katz, director of Yale University's Prevention Research Center in New Haven, Connecticut. “At birth, there was breast milk, and after that there was honey and fruit, which are excellent sources for quick, readily metabolized energy." This tendency was to ensure that humans were drawn not only to mother's milk but to apples, oranges, bananas and other sweet and vitamin-packed foods. There was no way to overeat these natural foods in bygone days. But in the modern world, we often get too much sugar. That leads to tolerance, and cravings become exaggerated, Katz says.
Insulin (which regulates glucose levels in the blood) takes the surplus blood sugar and tries to find a place to store it. But if your muscles are full, then it places the excess glucose in your fat cells. With frequent insulin spikes comes insulin resistance, leading to more insulin production, more fat storage and more resistance, eventually going down the road of possible diabetes.
The body interprets a lack of sugar (and high-carb foods) as a nutritional deficiency, creating insatiable cravings. At the core of every chocolate bar is the cacao bean. Cacao beans are loaded with magnesium, an essential nutrient that helps combat stress and avoid early heart attacks, says Dr. Bella Altura of the New York's Downstate Medical Center in Brooklyn. "Stress indirectly causes the body to excrete magnesium, which causes an imbalance that can constrict the heart." Depleted magnesium levels have also been associated with elevated blood pressure, scientists say.
Often at the core of the cravings dilemma are modern food processing methods that remove most essential nutrients. Trying to fuel our bodies with processed foods almost guarantees continued sugar cravings. These cravings often lead to overeating—and weight gain.
And the nutrients our bodies have been designed to seek in certain foods make us crave foods that are less and less nutritious, creating even stronger cravings!
The Mindful Foodie, Lesh Karan, provides these tips for reducing or eradicating cravings:
Combine foods. Try putting together a sweet treat with a healthy one, such as dipping sliced fruit in caramel sauce, or eating a handful of nuts with some chocolate chips.
Cut it out. Some people find that going cold turkey with sugar works, as their cravings diminish after several days; others may still crave sugar but are able to train their taste buds to be satisfied with less.
Get moving! Your cravings can be triggered by stress and anxiety. This is called emotional eating. Take a walk around the block to get your mind off the food you’re craving. There's even evidence that brisk walking can help you eat fewer sweets. In a study published in the journal Appetite, those who took a 15-minute walk were half as likely to eat chocolate at their desks compared with participants who took a 15-minute rest.
Choose quality over quantity. "If you need a sugar splurge, pick a wonderful, decadent sugary food," says Susan Moores, MS, RD, a registered dietitian and nutrition consultant in St. Paul, Minnesota. But think small. For example, choose a dark chocolate truffle, then "savor every bite—slowly."
Snack regularly. Waiting too long between meals can set you up to go after sugary, fatty foods that cut your hunger but leave you empty every three to five hours. Keep your blood sugar stable with protein and fiber-rich foods like whole grains and produce, Moores says. Try eating snacks that combine a protein with a whole grain, such as reduced-fat cheese on whole-wheat crackers. Healthy snacks like this one can actually ward off sugar cravings and help you stick to your health resolutions.
If you want to turn off your sugar cravings, you will have to be willing to manage your stress, change your eating habits and enrich your diet with vitamins, minerals and other healthy, natural supplements.
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