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Sugar, sugar: The vicious circle of cravings
Posted on May 17th 2007 10:00AM by Maggie VinkI'm a firm believer that even the healthiest eaters deserve a treat now and then. But when one treat turns into two, three, four, or more, you've got a problem. The first step to controlling your sweet tooth is understanding your cravings. There are two main reasons you may be craving sugar:
- The first is that your blood sugar is low and your body's asking for more. Ironically, (unless you have diabetes, PCOS, or another physical reason your levels may be low) the most common reason for a dip in your blood sugar is that you previously ate... sugar. Basically, when you consume something highly refined -- candy, baked goods, ice cream, and so forth -- your body sends out sugar soldiers in the form of insulin to help break down all the excess glucose. This can lead to a temporary dip in your blood sugar level and give you that craving... that feeling that one candy bar just wasn't enough.
- The second reason for cravings is purely emotional. Many of us (I'm guilty, too) have learned to stuff down our emotions by stuffing our faces. But food isn't a security blanket and it won't ever solve your problems for you. In fact, you're likely to feel worse afterward when you're sluggish and feeling the effects of the sugar crash.
- Eat! Don't skip meals or eat irregularly. It's important to eat balanced healthy meals each day, including small healthful snacks. You wouldn't drive your car until it ran completely out of gas, so why would you deny your body the fuel it needs? Sugar cravings can kick in when you're over-hungry.
- Choose healthy foods. Fruits, vegetables, whole grains, and lean proteins should make up the bulk of your diet. More refined foods like white breads, white rice, and sweets can cause an insulin reaction and subsequently trigger a craving.
- Pump up the flavor. Use herbs and spices, try new recipes, and keep a variety in your diet. When the healthy food you're eating tastes great and keeps you interested, you're less likely to crave junk.
- Pay attention to how you're feeling. When you get a craving, stop and ask yourself if you're truly hungry or is there something else going on? Keep a record of what you eat and how you felt before and after. If you find that you do eat to cope with certain emotions, develop a plan for dealing with those emotions more healthfully. For example, to help deal with stress try exercising, taking a bath, talking to a friend, or writing in a journal.
- Lastly, don't ignore your sweet tooth totally. There are plenty of options for healthier treats. Serve up a bowl of mixed berries with lite whipped topping, spoon strawberries over a small piece of angel food cake, or mix up a batch of sugar-free pudding.
