How to Curb Sugar Cravings by Dr Tikfu Gee

Introduction

As a medical doctor, I have seen the harmful effects of excessive sugar intake on the body. From diabetes to obesity1,2, sugar is one of the leading causes of some of the most prevalent health conditions in the world. Unfortunately, sugar cravings can be hard to resist, leading many people to consume more sugar than they should. In this article, we will explore some strategies to help curb sugar cravings.

Understanding Sugar Cravings:

To effectively curb sugar cravings, it's essential to understand why they occur in the first place. Our bodies need glucose to function correctly, and the brain heavily depends on glucose as a source of energy. When our blood sugar levels drop, our bodies signal us to eat something sweet to raise them back up.

Unfortunately, many of the sugar-rich foods we consume cause a rapid spike in blood sugar levels, followed by a crash, which leads us to crave even more sugar. This unhealthy cycle can lead to weight gain, insulin resistance, and other health problems.

Strategies to Curb Sugar Cravings:

  1. Eat a Balanced Diet: One of the best ways to curb sugar cravings is by eating a balanced diet that provides all the nutrients your body needs. Avoid skipping meals, and make sure you're getting enough carbohydrates, protein, and healthy fats at each meal. This can help stabilise your blood sugar levels, reducing the likelihood of intense sugar cravings.

  2. Stay Hydrated: Often, when you feel hungry, you might actually be thirsty. Drinking enough water throughout the day can help prevent dehydration and reduce the intensity of sugar cravings.

  3. Increase your Fiber Intake: Foods high in fiber take longer to digest, which can help you feel full for a longer period3. High fiber foods also tend to be less calorie-dense, so swapping out sugary snacks for fiber-rich options can reduce overall calorie intake. Aim for at least 25-30 grams of fiber per day3.

  4. Get Enough Sleep: Lack of sleep can lead to hormonal imbalances that can increase sugar cravings4. Aim for at least 7-8 hours of sleep each night to reduce sugar cravings and improve overall health.

  5. Reduce Stress: Chronic stress can also lead to hormonal imbalances that increase sugar cravings5. Find ways to manage stress such as yoga, meditation, or deep breathing exercises.

  6. Eat Healthy Snacks when Craving Sugar: If you can't seem to shake the sugar craving, opt for healthy snacks such as fresh fruit, unsweetened yogurt, or a handful of nuts1. These snacks provide some sweetness while also being nutrient-dense.

  7. Practice Mindful Eating: When you do indulge in sweets, take the time to savour them and enjoy them mindfully. This can reduce the urge to binge on sugar and increase satisfaction with smaller portions.

Other Tips to Reduce Sugar Intake:

Here are some additional tips to help you reduce your sugar intake and be mindful of hidden sugars:

  • Be Aware of High Sugar Foods: Limit your consumption of foods that are high in added sugars, such as sugary drinks, candies, cookies, cakes, and pastries. Check food labels for added sugars and choose healthier alternatives.

  • Know the Hidden Sources of Sugar: Many processed foods, including condiments, sauces, and even savoury snacks, contain hidden sugars. Be vigilant when reading food labels and choosing products with no or low added sugar.

  • Limit Sugary Beverages: Sugary beverages like soda, fruit juices, and energy drinks are major contributors to excessive sugar intake. Opt for water, unsweetened tea, or infused water instead.

  • Choose Whole Foods: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. These foods are generally lower in added sugars and provide more nutrients.

  • Opt for Sugar Alternatives: Stevia and Monk fruit extracts contain natural substances that simulate the taste of sugar minus the calories or the insulin spike.

Recommended Daily Sugar Limit:

The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) per day for men2. Being mindful of your sugar consumption can help prevent excessive sugar cravings and promote better overall health.

Conclusion

Sugar cravings can be challenging to overcome, but with the right strategies, it's possible to curb them. A balanced diet, staying hydrated, increasing fiber intake, getting enough sleep, reducing stress, eating healthy snacks, and practicing mindful eating are all vital strategies to help curb sugar cravings1,3-5. By adopting these habits, being aware of hidden sugars, and adhering to the recommended sugar limits, you can reduce your sugar intake and improve your overall health and wellbeing.


See you in my next entry!

Dato Dr Tikfu Gee

#DrTikfuGee #DatoDrTikfuGee #DrGee #TikfuGee #SurgarCravings #CurbSugarCravings #ExcessiveSugarIntake #Strategies #Tips #LimitSugar


References:

  1. How to break your sugar addiction (2023). Cleveland Clinic [Online]. Available from: https://health.clevelandclinic.org/how-to-stop-sugar-cravings ↩ 

  2. Added sugars (2021). American Heart Association [Online]. Available from: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars ↩ 

  3. Fiber (2022). Harvard Health [Online]. Available from: https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ ↩ 

  4. Suni E., Singh A. How much sleep do we really need? (2023) National Sleep Foundation [Online]. Available from: https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need ↩ 

  5. Segerstrom, S.C., Miller, G.E. Psychological stress and the human immune system: A meta-analytic study of 30 years of inquiry (2004). Psychol Bull. DOI: 10.1037/0033-2909.130.4.601 ↩

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