Five Ways to Stop Sugar Cravings in their Tracks
Have you ever had a sugar craving so intense that you feel shaky, uncomfortable, or off until you eat something sweet?
If you answered yes, and you’ve been in the position where a sugary treat is required to feel normal, you’re likely dealing with imbalanced blood sugar*.
Going too long between meals, eating highly processed carb-filled foods, and not drinking enough water all lead to these sugar cravings.
Here’s the typical cycle of imbalanced blood sugar:
- You crave something sweet or caffeinated
- You satisfy the craving and your blood sugar spikes
- Shortly thereafter you feel shaky and off which signals low blood sugar
- You crave something sweet or caffeinated again
- Now you’re stuck in the vicious cycle of blood sugar peaks and valleys
If you’re ready to step off the blood sugar roller coaster, this article will teach five ways to stop sugar cravings in their tracks. If starting a garden isn’t the right choice for you, then benefit from someone else’s green thumb!
The first way to curb sugar cravings is to focus on incorporating good-quality protein and fat throughout the day. These macronutrients will fuel your body and support your system to naturally regulate blood sugar levels. Choose eggs and animal protein like beef or poultry, whole-fat dairy options like yogurt or cheese, seafood, and plant-based options like nuts or seeds, like chia, hemp, or flax. Recognize that all of these foods have both protein and fat naturally occurring (thanks, Mother Nature!).
The second way to curb sugar cravings is to avoid regular consumption of refined sugars and processed carbohydrates. Refined sugars and processed carbohydrates are foods like muffins, candy, desserts, pizza, pasta, most cereals, store-bought bread, etc. While these foods are ok to indulge in occasionally, choosing these foods throughout the day will feed into the vicious cycle of blood sugar spikes and crashes.
The third way to curb sugar cravings is to ensure you’re properly hydrated. Research has shown that dehydration is associated with blood sugar dysregulation which leads to intense sugar cravings (1). To combat sugar cravings, be sure to include hydrating beverages like high-quality filtered water, non-caffeinated herbal tea, or bone broth. As a general rule of thumb, aim for half your body weight in fluid ounces. For example, if you weigh 140 lbs aim for 70 fluid ounces of hydrating beverage per day.
The fourth way to curb sugar cravings is to exercise regularly. Whether you choose aerobic exercise like walking or biking, resistance training with dumbbells or body weight, or a combination of the two, incorporating regular physical movement improves glucose regulation (2). Aim to exercise 3-5 times per week for a total of 150 minutes.
The fifth way to curb sugar cravings is to obtain adequate sleep. Research suggests that sleep loss can lead to impairments in glucose metabolism and increases in insulin levels, which could increase the risk of the development of diabetes (3). Partial sleep deprivation is also associated with changes in appetite-regulating hormones, leptin and ghrelin, and these changes would indicate an increase in appetite, which may lead to increased food intake and weight gain (4). Aim for 7.5-8 hours of sleep per night. Please note that if you’re in a season of life where this is not possible, do the best you can to incorporate as much sleep as you can, whenever you can.
Incorporating good-quality proteins, healthy fats, proper hydration, regular exercise, and restorative sleep are all lifestyle shifts that will help women feel balanced and healthy. If all of this feels too overwhelming at once, not to worry. Start by choosing one habit to focus on and stay consistent to see positive results!
*The information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.
Courtney Hasseman is a nurse practitioner and midwife who provides integrative women’s health and gynecologic care. Specializing in hormonal and menstrual health, Courtney can manage everything from your well-woman exam, gyn concerns, functional lab testing, personalized nutrition programs, and integrative approaches to menstrual disorders. She offers both in-person visits and online consultations based from her Historic Leesburg clinic.
SOURCES:
1. “Reduced Water Intake Deteriorates Glucose Regulation in Patients with Type 2 Diabetes“
Johnson EC; Bardis CN; Jansen LT; Adams JD; Kirkland TW; Kavouras SA; “Reduced Water Intake Deteriorates Glucose Regulation in Patients with Type 2 Diabetes.” Nutrition Research (New York, N.Y.), U.S. National Library of Medicine
2. “The Essential Role of Exercise in the Management of Type 2 Diabetes.”
“Impact of Sleep and Sleep Loss on Glucose Homeostasis and Appetite Regulation.”
Kirwan, John P, et al. “The Essential Role of Exercise in the Management of Type 2 Diabetes.” Cleveland Clinic Journal of Medicine, U.S. National Library of Medicine, July 2017.
3,4. Knutson, Kristen L. “Impact of Sleep and Sleep Loss on Glucose Homeostasis and Appetite Regulation.” Sleep Medicine Clinics, U.S. National Library of Medicine, June 2007