We all have those days where 'that chocolate bar is calling my name'! How many times have your reached for it, even though you were not hungry? According new research, refined sugar is eight times more addictive than cocaine... that's mental! Apart from giving us a rush of quick energy and a delicious experience, too much sugar in your diet can have tremendous health effects. It is recommended that each person should consume 30g of sugar per day, equating to 210g per week. However, recent evidence put forward by the NHS has shown that the average Briton will consume up to 700g of sugar per week, more than 490g over the recommended weekly allowance. Excess sugar can cause weight gain, premature ageing of the skin, diabetes, high cholesterol... and the list goes on. So here are a few of my top tips when it comes to beating sugar cravings!
1. Do not skip breakfast! According to Shona Wilkinson, Nutritionist at Superfooduk.com, if we don't have breakfast, often by 11am or midday, we become hungry and crave sugar, as our blood sugar levels drop too low. Try two poached eggs on a slice of wholemeal bread with some rocket leaves or a pot of sugar-free yoghurt with nuts and berries.
2. Portion Control: Cassandra Barns, Nutritonist advises, aim for foods that have a low glycaemic load, as their impact on blood
sugar level is minimal and you’ll be less likely to experience blood glucose
highs and lows that will have you reaching for the cookie jar. Make sure each
meal includes protein, non-starchy vegetables and unrefined
carbohydrates. Limit sweet tasting veg (parsnips, potato and carrots) and
opt for green veg like broccoli and spinach, ideally making up half your
plate. Good protein (lean turkey, eggs, fish, beans) are digested
slowly and make you feel fuller for longer, carbs should be wholegrain
varieties for the same reason.
3. Think twice before you snack: A healthy snack between meals can help while you’re
giving up sugar, as it stops your sugar levels dropping too low, which can
cause sweet cravings. Good examples include: two oatcakes topped with a
tablespoon of humus or guacamole or cottage cheese and half an avocado.
Avoid bananas and grapes and opt for berries as they are naturally low in
sugar. Perhaps treat yourself to three squares of good quality dark chocolate (minimum 70% cocoa).
4. Look after your gut: Overgrowth of unhelpful yeasts in the gut, such as
candida, can contribute to, or exacerbate sugar cravings. Ironically,
eating sugar and high-starch foods makes the candida overgrowth worse, so we
become stuck in a catch-22 situation. Perhaps look into taking a high-strength, good quality probiotic
supplement such as Immune Biotix from Quest
Vitamins.
5. Reduce Stress: Stress is one of the primary
triggers for sugar cravings, as our body is being prepared for physical action
(the ‘fight or flight’ syndrome). So try in any way you can to reduce
stress, whether it is by delegating or reducing your workload, taking some
gentle exercise, or practising yoga or meditation to help you relax. Reduced
stress will often mean better sleep as well, which will mean better energy
levels the next day.
6. Eat Fresh: Sugar is hidden
everywhere and even packaged foods that can appear healthy in reality can often
be loaded with sweeteners and sugars (cereals are a major culprit). By preparing your own
meals and snacks you can control exactly what kind and how much sugar is going
into your diet. If you feel you want something sweet you can substitute sugar with
other sweet flavours such as vanilla or citrus zest, which provides you with
the flavour but not the calories.
7. Eat Often: Ensure you are
eating little and often during the day to keep your blood sugar steady. If you let yourself
become ravenously hungry during the day you are more likely to suffer from
energy slumps and reach for a quick sugary fix. This can lead you into a
vicious cycle as a sugar hit won’t keep you feeling full for long, leaving you
looking for your next sweet fix. However, by eating
fresh food throughout the day, you will keep both your blood sugar levels and
energy levels constant, helping you avoid that sweet sugar hit.
8. Include more Vitamin D in your diet: Vitamin D can help boost serotonin levels, your
happy hormone. Cassandra explains, "when serotonin levels are low,
most people immediately turn to simple carbohydrates like sugar and chocolate
9. Trick your mind: Apparently Kendall Jenner painted her room pink in order to suppress hunger and cravings... not entirely sure how true that this though, but I guess it's worth a shot? If not, the scent of sweet aromas can trick the mind into thinking it has consumed food.
10. Exercise: Moderate exercise helps us to feel energised, less
sluggish, and healthier. It can help to control stress levels and also support
blood sugar control to avoid dips that will induce cravings.
Which tips will you be following?
Much Love
Eltoria x
*Comments made by Cassandra Barns, Shona Wilkinson, mostly written by CCDPR.
Eltoria- South West Beauty, Fashion and Lifestyle Blogger and South West YouTuber
