- By Bornika Das
- Tue, 18 Mar 2025 05:36 PM (IST)
- Source:JND
How To Stop Sugar Cravings: Often people feel an irresistible craving to indulge in anything dessert, especially after a meal. Even after consuming a full-fledged meal, people experience the urge to eat something sweet, unnecessarily. It is well known that consumption of excessive sugar is not good for health. Sometimes, it can become challenging to avoid sugar cravings, particularly when they happen all of a sudden. These unwanted sugar cravings are caused due to several reasons like hormonal changes, stress, exhaustion, or habit. By following certain tips, people can control their sugar cravings with ease.
Sugar cravings are often associated with mid-afternoon energy slumps and they can strike at any time and can even last the whole day. When sugar cravings hit, people tend to eat highly refined, high in fat and highly processed foods like biscuits, chocolates and others. Although these foods may satisfy the sweet tooth, they can cause a spike in blood sugar levels, making cravings more evident. Controlling sugar cravings does not mean that you have to completely avoid sweetness but it involves better decision-making and addressing underlying causes that lead to the desires. Here’s a list of five tips that you can follow to curb your sugar cravings.
Ways To Curb Sugar Cravings
Avoid Artificial Sweeteners
The indulgence in artificial sweeteners can make sugar cravings worse, even though they seem like a suitable sugar substitute. Artificial sugars leave you feeling hungry and craving more sugary foods. Indulge in the consumption of natural sugars like fruits or honey. Moreover, during baking, you can also replace sugar with dates or bananas.
Eat Regular Meals
One of the most effective ways to stop sugar cravings is to keep a regular eating schedule. Eating balanced meals throughout the day at regular intervals can help avoid unnecessary sugar cravings. If you miss meals or give too many gaps in between, your blood sugar levels can fall drastically. To maintain stable energy levels and prolong fullness, incorporate foods that are high in protein like eggs, yoghurt, almonds, or lean meats. For long-lasting energy release, combine proteins with complex carbs found in whole grains and veggies.
Stay Hydrated
Dehydration can often lead to mistaken thirst signals for hunger and sugar cravings. It is necessary to stay hydrated throughout the day by drinking lots of water at least eight glasses. You can also add slices of lemon, cucumber, or mint for flavouring to your regular water. Besides, herbal teas are also a great choice for staying hydrated and curbing sugar cravings.
Staying Hydrated Is Essential To Curb Sugar Cravings (Image Credits: Canva)
Get Enough Sleep
To control sugar cravings it is essential to get enough sleep. Lack of sleep can cause hormonal imbalances which can cause unnecessary sugar desires. Ghrelin, a hormone that indicates hunger, may rise due to insufficient sleep can increase the desire for fatty and sugary foods, while leptin, a hormone that indicates satiety may fall making you feel less full after meals. This imbalance can cause sugar cravings as the body needs an immediate energy source to make up for fatigue. A good night's sleep of seven to nine hours is perfect to stop sugar cravings.
Choose Healthy Alternatives
Choose natural sweet and nourishing snacks that help satisfy cravings without the need for added sugars. Indulge in fruits like apples, bananas, and berries that are known for their natural sweetness. Pair these fruits with high-protein foods including peanut butter or yoghurt. Other options include a homemade mix trail with nuts and dried fruits.
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(Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information.)