By Ella, Nutrition Advisor
Did you know that sugar cravings are not always ‘all in the mind’ or indicative of weak will power, but are often purely physical in nature? Our in-house nutritionist lists common triggers for these cravings and shares her top tips to prevent them. *
One of the most common reasons for frequent sugar cravings is poor blood sugar balance. It is when our blood sugar dips quickly over a short period of time that we tend to desire sweet foods. Unfortunately eating a sugar rich snack only reinforces the problem, as our blood sugar raises too quickly and our body overcompensates by secreting too much insulin, which then brings the blood sugar down again to a lower level like a roller-coaster. Symptoms of fluctuating blood sugar include energy dips, mood swings, anxiety and dizziness if a meal is late or missed. So, what can we do to balance our blood sugar and also put an end to those bothersome sweet cravings?
1. Cinnamon
Research studies show that Cinnamon may help regulate blood sugar levels. This warming spice is perfect sprinkled on porridge and mixed into smoothies and hot drinks.
Organic Traditions Cinnamon Full Spectrum Extract brings you a super-concentrated powder that is easy to mix into beverages.
2. Chromium
Research has found that chromium is an important factor in insulin activity. This naturally occurring trace mineral increases the efficiency of insulin in our bodies, which is why it plays a significant role in maintaining normal blood sugar levels. Chromium is contained in foods such as brewer’s yeast, broccoli, tomato, garlic, potato, grape, apple, green bean, beef, turkey and orange. Eating a balanced and varied diet that includes some of these foods may go a long way towards balancing your blood sugar levels and managing sweet cravings.
3. Breakfast
Eating a hearty breakfast that includes some protein such as yoghurt, eggs, nuts or seeds, may help to stabilise your blood sugar from the very start of the day. This means that your body is not in catch up mode for the rest of the day. Oat porridge or eggs are good breakfast choices because these foods release energy slowly. It is worth familiarising yourself with a Glycaemic Index (GI) and Glycaemic Load (GL) food chart to ascertain the carbohydrates, fruits and vegetables that are slow energy releasing or fast burners.
4. Protein
If your meals are a bit low on protein, cravings for sweet foods may possibly be a signal that your body needs more protein-dense foods. Protein foods release energy slowly, and it is important to eat protein sources every day, such as meat, chicken, eggs, fish, beans, lentils, nuts, seeds, yoghurt and cheese. Organic plant-sourced protein powder can be added to fortify smoothies or enjoyed as a nutritious protein shake between meals to keep your body satiated. Garden of Life offer a quality range of protein powders that are vegan, gluten-free, certified organic and packed with superfoods.
5. Release stress
We are more likely to reach out for sweets, chocolate and refined carbs when we are feeling low or stressed. Exercise is one of many ways to successfully release pent-up stress and emotions.
6. Quality over quantity
When it comes to sweet treats choose quality over quantity. If you are craving confectionery, choose organic 70% + dark chocolate or go for Organic Traditions Raw Cacao Powderwhich can be simply added to home-made fruit smoothies or recipes. For a snack on the go, try something new - delicious nutty-tasting Natural Traditions Roasted Baru Seedsaresupernutrient-dense and 100% peanut-free. If you can’t live without the chocolate buzz, try Organic Traditions Cacao Nibs added to home-made trail mixes made with nuts and seeds- such as Jumbo Pumpkin Seeds!
7. Kick the artificial sweeteners
Research has linked artificial sweeteners to increased carbohydrate cravings. These chemical sweeteners may also stimulate fat storage and weight gain. Artificial sweeteners such as aspartame are found in diet drinks, low sugar squashes and other processed foods. If you can’t live without fizzy drinks, try mixing fizzy mineral water with natural unsweetened fruit juice – ice cold fizzy pineapple juice is refreshing.
Yacon Syrup is one of the most incredible natural sweeteners you will come across. Yacon is a root indigenous to the Andes of Peru and Bolivia. Its sweet taste is mainly comprised of FOS or Fructo-oligosaccharides. Fructo-oligosaccharides are a type of dietary sugar that the body does not metabolize. These indigestible carbohydrates support the growth of beneficial bacteria in the colon without a significant impact on blood glucose levels. As a prebiotic, Yacon aids in supporting gastrointestinal health and maintaining the optimal growth and balance of beneficial bacteria.
8. Gut microbiome
In some cases, sugar cravings may be further exacerbated as a direct result of a deranged gut microbiome. It is possible to experience heightened cravings for sugar-rich foods due to a lack of beneficial bacteria and an overgrowth of yeasts in the gut - as these yeasts actually feed on refined sugars. To improve your gut integrity, add probiotic and prebiotic foods into your diet such as Organic BlackChia Seeds, milled flaxseeds, sauerkraut, kefir and live yoghurt (not the probiotic yoghurt drinks that contain sugar).
9. Water
Finally, cravings for sugar may simply be your body's signal for water! If you crave a sugary snack have a glass of water first and then decide.
*The claims are based on clinical research, are not aimed to diagnose, treat, cure or prevent any disease. Food supplements should be used within the framework of a healthy lifestyle and not used as substitutes of a varied and balanced diet.
