10 Ways to ‘Scare Away’ Sugar Cravings
Halloween is almost here–time to ward off ghosts, goblins and … sugar cravings!
you noticed that consuming a sugary snack leaves you craving more sugary
snacks? Eating simple carbs without accompanying proteins and fats may provide
you with a quick boost of energy, but just as quickly, you’ll find yourself “starving”
again and craving more sugary snacks.
Sugar casts its magical spell
on us since, according to registered dietitian, Susan Moores, MS, RD, “the
taste of sugar releases endorphins that calm and relax us, and offers a natural ‘high’.”
Having a sweet treat every now and then is harmless. The problem comes when
we eat too much sugar, which is easy to do since sugar is added, in one form or
another, to most processed foods. The American Heart Association says that
Americans average about 22 teaspoons of added sugar per day and recommends that
we cut way down to 9 teaspoons for men and 6 teaspoons for women. Below
are 10 things you can do to ward off sugar cravings.
1. Avoid triggers/temptation – When you’re shopping for
the onslaught of trick-or-treaters, avoid buying too much candy; better to run out
than to have leftovers!
2. Get a good night’s rest – Proper sleep helps balance hormones that control your appetite and feeling of fullness.
3. Exercise – According to an Applied Psychology,
Nutrition, and Metabolism study, “the more you sit, the greater your appetite.” When a person is super hungry, they’re more likely to make poor food
4. Drink a glass of water – Dehydration can cause cravings.
5. Eat a piece of fruit – You’ll get a great source of
‘sweet’ with bonuses…nutrients and fiber.
6. Have a stick of gum – Research has shown that chewing
gum can reduce food cravings according to nutrition advisor Dave Grotto, RD, LDN.
7. Take a 5-10 minute hot shower – Relaxation may diminish cravings.
8. Don’t use artificial sweeteners – Some people report
that artificial sweeteners actually initiate sugar cravings.
9. Avoid too
much stress – Excess stress can cause cravings and make you feel that you’ve
earned a ‘sweet reward’.
10. Take a good multivitamin and mineral supplement –
Studies suggest that calcium and vitamin D may promote weight
loss and lower cravings. Additionally, a person who is calcium deficient can
experience up to a fivefold increase in the enzyme that turns calories into fat.