Curbing Sugar Cravings

Sugar-filled holidays are abundant from fall through spring – and who doesn’t enjoy ice cream in the summer?

The more sugar we consume, the more we crave it. Fortunately, we can retrain our taste buds to enjoy foods and drinks that aren’t as sweet.

The January meeting of the Holistic Moms Network – Twin Cities Chapter focused on how to establish a healthy relationship with sugar. Elissa Cohen, Doctor of Physical Therapy, Functional Diagnostic Nutrition Practitioner, and owner of EC Functional Wellness, shared tips and led the discussion.

Common Sugar Challenges

1. Sugar Cravings – If we crave sugar or feel out of control when eating sugar, it may be due to high stress levels, inadequate sleep, and/or consuming lots of salty foods, red meat or eggs.
2. Sugar Feels Good – Sugar enters the bloodstream fast, providing a good, energized feeling and affecting brain chemistry (the brain views sugar as a reward). It doesn’t last, though – it’s followed by a blood sugar “crash,” which causes jitters and leads us to reach for more sugar. The sugar rollercoaster affects our moods and our ability to lose weight.
3. Sugar as a Coping Mechanism – Sometimes we use food to help us feel better when we’re not happy or when we’re struggling with challenges in our lives. Sugar can help us feel good without addressing the problem.

Sugar Craving Solutions

Elissa shared some sugar craving solutions to try, courtesy of the Health Coach Institute:

1. Drink more water – Dehydration can cause sugar cravings. Drink a glass of water, wait five minutes and see if the craving is gone.
2. Eat sweet veggies, fruits and spices – Enjoy naturally sweet foods and spices like yams, carrots, berries, apples, cinnamon, nutmeg and cloves.
3. Sleep more – If you’re constantly tired, your body might look for energy in the form of sugar (or caffeine). Try going to bed an hour earlier.
4. Balance protein – Eating too little or too much animal protein can cause sugar cravings. Try to find the balance that’s right for you.
5. Avoid low-fat and fat-free foods – When fat is taken out of foods, sugar is usually added to make it taste good.
6. Exercise – Movement releases stress and helps you feel good.
7. Create new post-meal rituals – If it’s tradition for you to have dessert after your meal, consider other possibilities for post-meal rituals.