Are you constantly craving sweets and want to understand why? Do you want to gain control without deprivation? Today most people have some issues with sugar. You may crave sugary snacks for energy or to satisfy your sweet tooth, however this ends up leaving you even more tired. In addition to cravings and feeling tired after eating sugar you may also not be at your ideal weight, have trouble sleep, or you may be facing other health concerns such as dull skin, headaches or feeling stressed. My top five tips for crowding out sugar will provide you with more energy and fewer cravings.
1. Chew More! Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets. Chewing also reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food.
2. Eat more grains, beans, vegetables and fruit. Unprocessed, sugar contains a variety of vitamins, minerals, enzymes and proteins. When whole grains are cooked, chewed and digested, the natural carbohydrates break down uniformly into separate glucose molecules. These molecules enter the bloodstream, where they are burned smoothly and evenly, allowing your body to absorb all the good stuff.
3. Be aware of hidden sugars. The recommended daily intake of sugar is 10 teaspoons. There are many “healthy” foods that contain massive amounts of sugar for example a lemon poppy seed Clif Bar has 21 grams of sugar, or 5 teaspoons. The worst part is that a chocolate-glazed cake donut from Dunkin’ Donuts, has less sugar at 14 grams/3 teaspoons than its “healthy” counterpart. Additionally, don’t forget about your morning or afternoon Starbucks run that Grande Frappuccino actually contains 44 grams of sugar, or 10 teaspoons- a full days allowance! Do your best to read labels and find great items with no added sugar like Tempt’s two unsweetened hemp milk flavors and their hemp oil & protein powders with no added sugars.
4. Eat balance foods and find balance in your life. If you focus on eating foods that make us feel balanced you can naturally reduce cravings and feel healthier and happier. Balanced Foods include: Brown rice; Whole grains: brown rice, millet, quinoa, buckwheat, oats; Vegetables: squash, carrots, parsnips, onions, broccoli, mushrooms, etc.; Dark, leafy greens; Beans and legumes. Along with eating balanced foods you also need to take time to make sure you are finding balance in all other aspects of your life including your relationships, physical activity, spirituality and career. When you have balance in all of these you will then find that your cravings will start to disappear.
5. DRINK WATER! One of the primary causes of cravings is dehydration. Dehydration can manifest as a mild hunger, so the first thing to do when you get a craving is drink a full glass of water. However like everything else you need to find a balance because excess water can also cause cravings; don’t over hydrate.