Does your dining table always have sweets? Or something that attracts you to eat whenever you see them around. It’s time to remove it now because if you are eating it means, YOU are BORED or your gut bacteria are asking for food to multiply.
Wake up people! Sugar cravings are not healthy signs of stable blood glucose levels. If you are craving that means you have a low blood sugar level and to maintain it, you CRAVE! Other factors like physiological stress, hormone imbalances, medications, and health conditions also affect your cravings.
Here are the tips to curb your cravings:
1. Increase protein and fibre
The human body needs fuel to work properly and effectively. Macronutrients play the lead role here. Proteins, fats, and carbohydrates are all found in combined forms in food. For instance, Paneer (low-fat) contains protein, calcium, healthy fat, phosphorous, potassium, selenium, magnesium, and vitamins and minerals. 70-100g of paneer is enough for the day.
A protein is a complex biomolecule; when we eat food, it breaks down into parts known as amino acids. Several amino acids are involved in the process of digestion. So eating protein-rich food takes time to digest and makes us feel full. What does that mean? That means it prevents overeating and cravings.
Here is the list of top veg sources of protein:
| Lentils (Green split moong- Excellent source) | Fruits (Guava, Banana, Avacados) |
| Legumes (Beans, Chickpeas and Peas) | Edamame beans (Soy) |
| Nuts (Walnuts, Almonds, Cashews, Pistachios) | Sprouts (Green split moong, Chana, Ragi) |
| Soy milk | Sweat corn |
| Quinoa | Cottage cheese |
| Chia seeds | Vegetables – Spinach and Broccoli |
| Oats | Wild rice |
2. Gut friendly foods
The gut is the house of the microbiome, and good or bad, both stay there. Food directly affects the gut environment. Some bloat your stomach, and some make you feel light. So what is the reason for that? Again, the gut bacteria crave sugar, which is easily digestible for them. Now, add those food items that stop the bacteria from multiplying. Avoid eating high-fructose fruits – Apples, Mangoes and Pears.
Yogurt, Curd, Fermented rice (prepared in a traditional way), low-fructose fruits like citrus fruits and avocado, and leafy greens (kale and spinach)- excellent sources of fibres and nutrients like folate, vitamin C, vitamin K, and vitamin A.
3. Stay Hydrated
Dehydration makes your body think you are hungry, but you are not! When you drink water, it occupies your stomach space and gives you the feeling of fullness. There is a rush of certain chemicals in the body like serotonin, dopamine, and endorphins in the brain, making the person more likely to seek sugary products. The brain misinterprets the signals of thirst sometimes because of the way we train it. There is a tip to trick your brain: Drink two glasses of water whenever your craving goes out of control, then observe.
4. Replacement
Replacement benefits you from excessive sugar cravings, opt for low-calorie food items. Here is the list of some
- Chia pudding
- Greek yogurt topped with fruits
- Coconut water
- Seeds and nuts
- Smoothies
- Fresh Fruits
- Saute green leafy veggies
- Water
5. Distraction Technique
Instead of munching on fries or chocolates, distract yourself from that environment. Go for a brisk walk, call a friend, opt for healthier options, exercise, take a hot shower, play with your kid, listen to music, there are lots of things you can do. Because indulging in such activities not only makes you forget the craving but also trains your brain for the future if such a situation arises.
6. Change in habits
Maintain a healthy routine of a balanced diet that maintains your circadian rhythm, and make a habit of eating good food that keeps your body healthy and disease-free.
- Set a wake-up time
- Maintain a routine
- Eat in portions
- Avoid using mobile before sleep
- Set a sleep time
7. Practice Mindfulness
Observe and understand your body’s demands, what it seeks, and how you respond. Mindfulness practice makes people think curiously about their habits. For example, if you are craving sweets and immediately jump on the plate, mindfulness comes in handy to help you avoid such habits, which not only disturb the healthy routine but also make your brain think about what to eat. Mindfulness brings the concept of “no” where you learn how to train the mind, to opt for healthy food choices.
8. Check on nutrient deficiencies
Deficiencies are never seen until severe symptoms start appearing. Carbs deficiency shows a lack of energy, if fat is not consumed properly, the body will take the energy from stored fat, eventually, lack of energy and the body will feel lethargic. What about the protein?? The body doesn’t store it, you need them every day, and doesn’t respond quickly to the lack of protein, it shows its results gradually or later in life. So always keep your mind checking what you are buying from stores, and check the nutrition facts label on the back of the item.
Conclusion
Sugar is necessary for performing daily activities, without it your fat and protein molecules won’t work, and eventually body will be restless and low on energy. Whether it’s in the form of fruits or healthy carbs, consume daily, but limit the specifically no-calorie sugar, why eat which doesn’t have any nutritional value? It will only make you look dull and aged person, Isn’t it?
Think…… !
Lets explore more about sugar and nutrition in my first book- “Spoons of Nutrition”
Let’s delve deeper into nutrition.
