Sugar Cravings

Not everybody has a sweet tooth, but at one point or another, we all get a craving for something sweet. Whether you have to have something sweet every day or just every once in a while, it might help to know where that craving is coming from. As I think many of us have become aware, sugar has become deeply ingrained into America’s food system. Sometimes sugar is a necessary component in food to even out flavors and contributes to good texture and an attractive appearance, especially in baked goods. However, because sugar adds a very appealing flavor that is very satisfying to our tastebuds, food companies add it to foods in obnoxiously larger amounts than necessary. They also add sugar into so many different food items, even if that food item doesn’t really “need” sugar. For example, jams and smoothies are naturally sweet from fructose; they really don’t need any additional sugar. Beverages especially contain very high quantities of sugar. Dressings and sauces often contain high amounts of sugar or highly concentrated high fructose corn syrup. Sugar has been gradually added at larger quantities and to more and more foods slowly over time. Which is why it has become so addictive. A lot of people’s cravings for sugar or sweet foods are occurring because they are consuming way over the recommended amount on a daily basis, more than likely without even realizing it.

Another factor is zero-calorie sweeteners, which can be anywhere from 180 to 13,000 times sweeter than table sugar; imagine what that does to the brain. It manipulates the brain in a sense because it activates the same primary taste pathways. This contributes to stronger cravings for sweet-tasting food. Sweeteners also affect the balance of our gut bacteria – when more bad bacteria thrive over the good, this leads to sugar cravings.

In every nutrition tip, one or more of three nutrition principles can be applied. Moderation is one that can be applied to every nutrition tip. Sugar and even sweeteners will only negatively affect your health, if you are overconsuming either of these substances often – they may affect your health in different ways, but negatively nonetheless. Be mindful about the daily allowance of sugar and how much you are consuming. Remember that sugar cravings, no matter where the craving is coming from are linked to the taste-reward system in your brain. Try the tips below to help you reduce your sugar carvings:

Tips for Reducing Sugar Cravings –

• Limiting your sugar is number one, as this reduces your craving for it.
• Change up eating patterns, if you have a sweet treat every day, try it every other day.
• Try an alternative to sugar, by consuming something with naturally occurring sugar to satisfy your sweet tooth. Instead of ice cream, try yogurt and fruit.
• Limit stress and get enough sleep! – *When you don’t get enough sleep, your body craves energy. The preferred fuel source next to sleep is glucose OR sugar. This is why your body craves carbohydrates/comfort foods when you are tired.
• Don’t undereat, as this can lead to intense cravings and have you overeating the wrong foods, and too much at once.
• For women, be mindful of cravings around your cycle – this might be a good time to indulge and then continue to reduce sugar more easily when you aren’t intensely craving it.
• Read food labels and be aware of how much sugar is actually in foods like yogurt, granola, cereal, bread, etc.