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10 Foods That Can Help You with Sugar Craving

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Category: Region 7

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Valencia Bohol - Sweetness among the five senses of taste is the one favored by the majority especially the young ones. Most, especially women and young children, prefer to consume foods and drinks that are sweet.

Sugar which belongs to the Carbohydrates group is a chemical substance which when added to food and/or drink would make the food/drink to taste sweet since sugar itself is sweet.

There are so many benefits that sugar could give to a person. One of them is that most people tend to turn to foods that contain large amount of sugar especially when they feel anxious, depressed, or stressed. This is because sugar is known to suppress the hypothalamic pituitary adrenal (HPA) axis of the brain (the area which controls the body’s response to stress), thus sugar can help one to feel less frazzled. And this is why sugar could be considered as an addictive substance because people become reliant on sugar since it provides temporary comfort in times of stress and thus most people tend to crave for sugar foods.

Unfortunately, eating a large amount of sugar is not good for the body. Yes, sugar is important because it provides the main source of energy but consuming too much would lead to tons of health problem. Consuming large amounts of sugar especially when taken regularly would cause the body to store up those excess sugars that the body needs. High intake of sugar would result to weight gain leading to overweight and obesity and the subsequent non communicable disease like diabetes mellitus. There is also an association between intake of free sugars and dental carries especially in children.

To minimize or divert one’s attention from consuming sugary foods, there are certain foods that can avert sugar cravings sugar. These are:

  • LEAFY GREEN VEGETABLES

Green leafy vegetables are somewhat bitter in taste, and this helps in reducing one’s craving for sugar. Adding green leafy vegetables to meals and snacks when one is feeling stressed and depressed could not only help in reducing the craving for sugar, but it also gives additional nutrients to the body.

  • SAUERKRAUT or other FERMENTED FOODS like YOGHURT

There are bacteria thriving in the gut that ferments sugar and they could be the contributing factor to one’s craving for sugar. Consuming fermented foods would help the gut microbiome by introducing more beneficial bacteria into the gut.

  • CHIA and SESAME SEEDS

Consuming seeds such as Chia and Sesame seeds increase satiety thus reducing the craving for sugar and sugar-rich foods.

  • COCONUT OIL

When one decides to reduce the amount of sugar being consumed daily, it is recommended to replace the sugar with fats to nourish and enhance the food’s flavor. Coconut oil naturally has a slightly sweet taste and is predominantly composed of medium-chain triglycerides such as lauric acid, capric and caprylic acid which have antiviral, antibacterial, and antifungal properties that can support the immune system and healthy gastrointestinal bacteria. Coconut oil also slows down the release of glucose into the blood thus it prolongs the feeling of satiety.

  • HERBAL TEA

Flavored teas like ginger or peppermint tea or a natural sweet tea like the liquorice tea has a somewhat sweet flavor thus reducing the experience of craving for sugar. These teas could be partnered with a healthy snack or even just consumed solely when experiencing craving for sugar.

  • BANANAS, AVOCADOS, GRAPES, DATES and Other FRUITS and BERRIES

Whenever one would crave for anything sweet or sugary, it is better to consume fruits since although fruits contain ample amounts of sugar in the form of fructose, fruits contain fiber and other nutrients that could help the body and at the same time it could suffice the craving for sweet/sugar-added foods. These fruits could be consumed as snacks in replacement of those sugar-added processed foods.

  • KUMARA/SWEET POTATO

This root crop is sweet and starchy and since most of its carbohydrate is in the form of starch, it would take a longer period of time for it to be digested in its simplest form which is glucose that could rise up blood glucose levels. And in additional, this root crop also contains other nutrients and fiber that could give nourishment to the body.

  • DARK CHOCOLATE

When someone is craving for chocolates, it is better for that person to choose dark chocolate since it contains antioxidants and polyphenols that can help with sugar cravings. Dark chocolates are made with less sugar than milk chocolates but even if it is consumed moderately, it could still satisfy one’s craving for sugar-rich foods and at the same time it also gives a boost of dopamine and serotonin without driving spikes in blood sugar. In addition, dark chocolate contains ample amounts of magnesium which could help in addressing a deficiency which could cause sugar cravings.

  • CINNAMON

When someone is craving for something sweet, why not reach out for a cinnamon. The spice’s natural flavor tricks the mouth into thinking that one is giving it something sugary. Some studies have also shown that cinnamon helps in regulating blood sugar levels.

  • WATER

Most of the time, when one wants sugar, what the body actually needs is enough water. Furthermore, adding a few fresh sliced lemons to your water can help cut the cravings even more, giving you a refreshing flavor boost.

When one is craving for sugar, there are underlying causes for the said craving. One must determine the cause which might be magnesium deficiency, gut imbalance, poor sleep, stress, too many artificial sweeteners, low fat or fat free foods, or eating too many “natural foods with added sugar. Just take note of the foods stated above which could help you in reducing if not ceasing your craving for sugar. // ND II Marcel John J. Cartin, RND

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