5 tips to help curb sugar cravings 5 tips to help curb sugar cravings
Centr Team
06 Mar 2019
If you’ve ever met a person who says, matter-of-factly, “Oh, I just don’t get sugar cravings”, chances are you didn’t believe them. In fact, we’re going to go ahead and assume you straight up didn’t believe they were, in fact, human.
While sugar cravings might differ from person to person – while someone attacks the mini muffins like there’s no tomorrow, someone else might go for bananas – the truth is, we all feel them to a certain extent. So what are they?
True 'sugar cravings' are the body’s way of seeking food to create energy. “Sometimes we crave sugar because our blood glucose levels are low and we need an energy boost,” explains Advanced Sports Dietitian Lisa Middleton.
The trouble is, there are lots of other reasons we might want something sweet, and they’re not necessarily related to our blood sugar levels. So if you’re feeling the call of the cookie jar, here are a few tips to help get on top of your sugar cravings once and for all.
1. Drink up
No, we don’t mean something sweet and fizzy. Sometimes, what we mistake as a hunger pang or sugar craving is actually thirst. In addition to staying hydrated throughout the day, Lisa suggests drinking a cup of tea. “There is a huge range of herbal and fruit teas out there that can just hit the spot to finish off meal rather than immediately reaching for the biscuit or chocolate.”
Bonus: fruit-based herbal teas often have a sweetness of flavor, but don’t actually contain any sugar.
2. Recognise what hunger feels like
When we’re truly hungry – that is, we need to eat to fuel ourselves because our last meal was a few hours ago – we’ll feel a specific sensation, in effect, in our stomach; we might feel grumpy or tired, too. “Don’t go for too long without eating,” Lisa advises. “Skip lunch, or your scheduled healthy snacks during the day, and you are setting yourself up for low energy levels and sugar cravings.”
Low-GI meals with a good balance of protein and healthy fats will keep you feeling full until you next sit down at the dining table.
Our Protein Snack Tray will help curb those cravings in no time.
3. Be prepared!
The reality is, most people will feel like a treat during the day at some point. But if you’re organized and have some snacks ready to go, you’re less likely to hit up the vending machine.
“If you plan ahead and have low-GI, protein-rich, savory snacks on hand then you are less likely to seek out the sweet stuff,” Lisa says. Centr’s snack recipes offer plenty of options that are easy to make and are portable, so you can take them with you (especially to “danger zones” like the movies, where temptation awaits).
4. Know when your emotions are hungry
If you’re just craving some cake out of nowhere, your mind might be seeking “sweetness” of another kind. “The reality is that we often eat sweet things when we are bored, stressed, tired, happy, angry, sad or frustrated,” Lisa explains. “Emotional eating is a common cause of weight gain, and can be a major challenge when it comes to losing weight.”
If your sugar cravings hit during stressful times, try doing a guided meditation, like this one with Sergio, or chatting with a loved one.
5. Don’t worry, be snacky
Finally, don’t worry if despite your best efforts you find yourself still craving sweet treats: it happens! You’re only human. But instead of demolishing a packet of cheap candy, treat yourself with something high quality, like a fancy truffle or a home-made fruit tart, and really savor the moment.
“Eat it slowly, and remember that the most pleasure is gained from the first one or two mouthfuls,” Lisa says. “It’s all about being mindful.”
