Shake off Your Sugar Cravings

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Shake Off Your Sugar Cravings

 

Cravings for sugar and the carbohydrates that act like sugar are the

bane of each of us who is striving to make healthier lifestyle choices.

 

Those pesky cravings are often triggered by eating high glycemic carbs,

but can also be caused by such things as medication, hormonal surges and

boredom.

 

High glycemic carbohydrates cause surges in your blood sugar. They also

cause a sudden drop in energy shortly afterward, leaving you with

late-morning and late-afternoon tiredness and often the desire for a

nap.

 

The best way to gain control is to break the cycle, eliminate the carbs

that trigger the cravings. It is not easy, but the reward is worth the

first few weeks of " withdrawal " .

 

Your blood sugar should begin to stabilize, you should have more energy

and your body should gradually reach a healthy level for you.

 

Here are some strategies that have worked for many people:

 

Eliminate all carbohydrates and drinks that are above 35 on the glycemic

index for at least 2 weeks. You may experience headaches and

lightheadedness, but this will pass. Your body wants its expected

carb-rush.

 

(Click here for the Glycemic Index. ) After the first few weeks, you can

being adding foods higher on the index, but try to stay on the lower

half.

 

 

Do eat three meals each day, along with low glycemic, high protein

snacks (like eggs, nuts,nut butter on a whole grain organic cracker,

etc). Cravings for sweets can be caused by too little protein in your

diet.

 

 

Do control your portion size. After the first few weeks you will find

that you are satisfied with less food. The food you will be eating will

be richer in nutrients than are starchy and sugary carbs.

 

 

Add spices to your food. Cinnamon, cloves, and bay leaf have been shown

to be helpful in reducing sugar cravings.

 

 

Drink lots of water. Keep water at your desk or on hand during the day

and in the evening. Your intake of other beverages does not count toward

your water intake.

 

 

When drinking juice, choose lower glycemic juices like apple juice and

pear nectar, and do dilute them with water.

 

A better choice is to eat the whole fruit and drink water. A serving of

juice is very small, four ounces.

 

An eight-ounce glass of juice is too much. Avoid high glycemic fruits

altogether.

 

 

Never drink soft drinks. Sugar free drinks can interfere with a proper

calcium-phosphorus ratio.

 

 

Include chromium rich foods in your choices. These include mushrooms,

peanuts, dried beans and whole organic grains.

 

 

Green tea has been shown to be helpful in stabilizing blood sugar. Sip

on herbal teas with meals or snacks.

 

 

Supplements are often helpful in controlling your cravings: a good

mineral supplement, high potency B-complex vitamins with biotin,

glutamic acid (L-glutamine)vanadyl sulfate, Brewers Yeast, alpha-lipoic

acid and chromium picolinate. Some available supplements are formulated

specifically for blood sugar support. Be aware that it can take up to

three days for the supplements to begin to work. Give it time.

 

 

The herb gymnema has been shown to be helpful. Gymnema can be placed on

your tongue to block your sense for sweets.

 

 

Caffeine can create problems with blood sugar. It can create a desire to

overeat later. If you have noticed that this is happening for you, try

to eliminate or cut back on caffeine.

 

 

Artificial sweeteners can trigger sugar cravings in some people. Be

aware of your own body's response to these sweeteners and to other

foods.

 

 

Make yourself move. Even moderate exercise can help to control your

appetite.

 

 

Some medications can raise your blood sugar. Be sure to talk with your

doctor if you are on medications and ask about possible alternatives if

needed.

 

 

Never eat in the dark. People tend to eat more in dim lighting.

 

 

One last suggestion that may work is to brush your teeth when the

temptation for sweets creeps in.

The most important way to succeed is to pay attention to your body.

Decide what works with your lifestyle. Many people are helped by keeping

a food journal and writing down everything they eat.

 

Find the strategies that work best for you and incorporate them into

your lifestyle. And, don't give up! It takes longer for some than for

others.

 

For instance, women especially have a harder time controlling cravings

and blood sugar because estrogen can elevate insulin.

 

 

 

 

 

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Ask About Health Professional Support Series: AIM Barleygreen

 

" Wisdom of the Past, Food of the Future "

 

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