We've all been there: the afternoon slump hits, and the only thing that seems appealing is a sugar hit! But indulging often leads to a vicious cycle of crashes and even stronger sugar cravings. Maintaining energy levels and managing food cravings can be challenging. Whether you're juggling work, family, or personal commitments, feeling energetic and in control of your eating habits is crucial to feeling good and for your overall wellbeing. The good news is, you can ditch the sugar and maintain steady energy levels!
understanding sugar cravings
First of all, we need to understand what blood sugar fluctuations are as sugar cravings are often a symptom of this. When you consume sugary or refined carbohydrates, your body breaks them down quickly, causing a rapid rise in blood sugar. This surge triggers the release of insulin, a hormone that helps your cells absorb glucose for energy. However, the body often overcompensates, leading to a sharp drop in blood sugar. This crash is what leaves you feeling tired and hungry, fueling cravings for another sugar fix.
DITCH SUGAR CRAVINGS WHILST MAINTAINING YOUR ENERGY LEVELS
Sugar can be our sweet downfall, however, ditching the sugar doesn't mean giving up tasty food and energy fixes! Sugar cravings are often more about habit than true hunger. Our brains are wired to seek out the pleasurable sensation of sugar, and repeated indulgence reinforces this cycle. But breaking the sugar habit can be incredibly rewarding. By choosing healthier options, you'll experience a more stable energy flow, avoiding the highs and crashes associated with sugar. This can lead to improved focus, better sleep, and a newfound sense of control over your own wellbeing. It's a switch from chasing a quick fix to building a foundation for sustained energy and a positive mood.
effective ways to overcome sugar cravings
- Fuel your body right: Sugar is a carbohydrate, but carbohydrates come in other forms, too. Focus on whole, unprocessed foods like lean protein, whole grains, fruits and vegetables. Unprocessed foods are those that are closest to their natural state, with little to no alteration. These foods provide sustained energy with a slow and steady release of glucose, keeping you feeling full and focused.
- Hydrate, hydrate, hydrate: Did you know that dehydration can often be mistaken for hunger! Aim to drink plenty of water throughout the day. Keep a reusable water bottle with you wherever you go, and take frequent sips - it's a good reminder to keep the body hydrated.
- Power up with protein: Protein is your friend! It keeps you feeling fuller for longer and helps regulate blood sugar levels. Include protein sources like eggs, Greek yogurt, raw nuts, seeds, and lean meats in your meals and snacks. There are lots of delicious recipes out there for high-protein energy snacks that are easy to make and convenient to eat whilst at work or out and about!
- Healthy fats are your ally: Don't fear healthy fats! Avocados, raw nuts, seeds, and fatty fish are all excellent sources of healthy fats that can help curb cravings and keep you satiated. We love peanut butter as it really helps to curb those sugar cravings and provides sustained energy - try spreading a piece of wholemeal toast or a rye cracker with crunchy peanut butter. Check the food label though as some brands add sugar which is a no no - take a look at the next tip:
- Be an informed buyer: Food labels can be tricky, so take a good look at the "added sugars" content. Look for lower numbers and choose products with natural sugars over those loaded with processed sugars. Natural sugars are found within the structure of whole foods like fruits, vegetables, and dairy. They come packaged with fiber, vitamins, and minerals that slow down their absorption and offer additional health benefits. Processed sugar, on the other hand, is isolated from its natural source during refining. This stripped-down version offers just empty calories and a quick blood sugar spike, leaving you feeling tired and craving more.
- Don't skip meals: Skipping meals can actually make cravings worse. Aim for three balanced meals and healthy snacks throughout the day to keep your blood sugar levels stable. Try skipping or reducing sugar when cooking at home. You can enhance flavours with spices like cinnamon, nutmeg, ginger, or even a squeeze of lemon. These add complexity and taste without the sugar rush.
Healthy Doesn't Have To Be Boring
Whether you're struggling with cravings, low energy, or dissatisfaction with how foods make you feel, our Habits for Health programme is for you. We explore what, when, and how we eat influences our overall health and wellbeing.
- Outsmart your cravings: When cravings hit, don't give in right away! Distract yourself with a walk, call a friend, or work on a task - even a glass of cold refreshing water can be that perfect distraction! Cravings often pass within a few minutes.
- Swap sugary treats: If you need a sweet fix, opt for naturally sweet options like a homemade smoothie with berries and spinach. Dried apricots are a really good source of nutrients and fibre and deliciously sweet too - just don't have too many!
- Get some sleep: When you're well-rested, your body is better at regulating hormones that influence hunger and cravings. Tiredness can wreak havoc on your willpower and lead you straight for a quick high carb fix to get you going. Remember though, the sugar crash that follows will leave you feeling worse in the long run. Aim for 7-8 hours of sleep each night and if you're short on sleep, try taking a 5 minute power nap during the day.
- Manage stress: Stress can trigger sugar cravings. When we're stressed, our bodies release hormones like cortisol. This hormone can trigger a cascade of events, leading to increased blood sugar levels. Our body then craves readily available energy to deal with the perceived threat, making sugary treats seem especially appealing. This creates a vicious cycle – we indulge in sugar for a quick pick-me-up, but the crash that follows leaves us feeling drained and more stressed, perpetuating the craving for another sugary fix. Find healthy ways to manage stress, like exercise, meditation, or spending time in nature.
- Be kind to yourself: Don't be discouraged by occasional slip-ups. See them as learning experiences and recommit to your goals. Remember, progress over perfection!
A Healthy balanced lifestyle is the key to sustained energy
By following these tips, you can upgrade your habits and ditch those all too familiar sugar cravings - you will also maintain your energy levels, and feel your best! Remember, a healthy and balanced lifestyle is key to sustained energy and a positive outlook. So ditch the sugar crash and embrace a life filled with natural energy and feel-good vibes!
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