How to Satisfy Your Sugar Cravings Without Ruining Your Diet
Monday November 3, 2008
Do you have sugar cravings? How do you satisfy them? A lot of people satisfy their sugar-cravings by eating fruits, but many readers tell me that eating fruit just doesn't work to stop their sugar-cravings. Poll: How do you handle sugar-cravings?
- I eat sugary foods.
- I eat fruit or berries.
- I get some exercise.
- I use artificially sweetened foods.
- Something else.
- View Poll Results
With the holidays coming up with all the tempting treats, I have some advice about sugar-cravings and how to satisfy them with a few additional ideas and some deliciously sweet (but healthy) recipes from some of our About.com Food Guides.
If you have any tips for conquering your sweet tooth, leave a comment and let me know how you do it.
More About Sugar-Cravings
Daily Nutrition TipPhoto © Stephanie Raines
Comments
I have tried to stop eating sugar all together but have realised that if you put in tsp. of sugar in your coffee/ tea twice a day you get through this moment. A small amount of sugar wonīt spoil your diet, itīs binge eating a whole bar of chocolate or 250calorie cake slices!
Have a nice cup of herbal tea with a tsp of sugar..
water,lemon squeezed in water w/ 4 pkg of artificial sweetner stir and drink.
My alternative to an out and out sweet snack is a serving of mixed nuts with raisins and other dried fruits. I carry in my bag and in my car to keep candy bars out of the picture.
I brush my teeth right after meals and use a flavored lip gloss, usually chocolate. Its almost as good as eating a dessert!
I have something sweet like sweetened herbal tea, a few berries or raisins, a few chocolate chips when the craving won’t give up but, on ocassion, I cave in and have no more than 3 bites of decadance. And tell myself, “I can always have more but not today”
I recently discovered those new little ’single-serving’ of Crystal Light packets that you dump into a 16.9 oz. bottle of water. Not only does that taste sweet, but it fills me up and satisfies a couple more of those 8 glasses of water I’m supposed to drink! Thank you, Crystal Light! Hugs, Debbi
Try Extra Polar Ice chewing gum and green tea. Also, contrary to what you may expect, get plenty of exercise. Cravings for sugar is often an indicator of insufficient serotonin levels. Exercise can increase serotonin levels. Also, dehydration can promote a longing for sugar, so stay hydrated. Watch caffeine intake. Contrary to what many people believe, caffeine does NOT suppress appetite. It actually can serve to greatly increase it. Also, if you eat something sweet, eat it with some protein or monounsaturated fat source to help regulate the insulin response. Finally, be aware of what you are labeling as “sugar”, because this is definitely NOT always clear. There are many different kinds of “sugar”, and they are metabolized differently within the body, and not only that, they are metabolized differently in accordance with other foods that you ingest with them. Lactose, or milk sugar, for example, is called a “sugar”, but it is actually a very low glycemic sugar, and does not normally cause a drastic insulin spike, which can promote further cravings for sugar. This is also true of “fructose”, the sugar which is found in fruit. Furthermore, some fruits, such as apples or peaches, tend to be more satisfying than say bananas or raisins, which are very high-glycemic foods. In short, be aware that the labels of “(simple)sugars” and “complex carbohydrates” are accurate for purposes of chemistry, but they are not always accurate when it comes to predicting how the body makes use of them and reacts to them.
I like to eat natural yoghurt with my morning fruit – it tastes delicious, mixes protein with sugar which makes your energy boost last for longer and is more filling!
Since drinking green tea, rooibos and camomile teas throughout the day, and eating a healthy diet, along with a small glass of merlot and 70% dark chocolate. No sugar craving or hunger assails me !
The real reason people crave sugar is because sugar causes a release in the brain just like any other drug such as caffine or morphine. The sugar takes a ride via insulin,gets to the brain,passes the blood brain barrier,goes to the pleasure center and then releases another relaxant chemical. So you get a high from the insulin rush,a high from the pleasure center,then a feeling of ease from the chemical release. high-high-calm. The “fix” is the addiction. Add protein to any sugar and you will inhibit this reaction. It may be irritating because the body is looking for a fix. But like any other addiction,it can be stopped.
I have to say I did notice that none of the pic’s attached to the article were for the dessert recepies recommended.
well i go ahead and have a small 25 cent cake at the little store down the street,.,., then on my next workout i make myself do 25 minutes more,.,. needless to say it keeps me from wanting sweets as bad,.,.,.
If I’m really craving sugar, I have some, but just a little. I don’t want to deny myself the pleasure completely. As long as it’s not every day, then that’s ok. I don’t believe in self-mutilation.
Nothing satisfies me except the richest ice cream and sometimes gooey chocolate cake.
I keep some in the house, and I will eat a heaping tablespoon of it no more than once/day.
That’s enough, and I never feel deprived enough to “pig out” on lesser sweets.
Try to think of sugar cravings not as a momentary battle to fight, but as part of the whole picture of our food intake and our body’s needs. If we are craving sugar it likely means that we need something. I have found that if I start my day with a glass of water, fresh fruit and a bowl of hot, whole grain cereal which includes large flake oatmeal and has added raisins, topped with unsweetened plain yogurt, I have lots of energy for exercise and work through the day. Sugar has no appeal. I also find that I am less hungry during the day if I start out right.
Give it a try!
John
A postscript to what is above… Don’t get the impression that that is all I eat during the day. Lunch of course, and dinner too, but always avoiding refined, processed and sugar added food. I have never felt better or stronger.
John
i agree with all who wrote in but i feel their is a piece misssing. The craving goes deeper as it is more phycological therefore not as easy to substitute. It’s always the same ol suggestions, my thoughts—-enjoy that piece of chocalate slowly, you’ll be surprised, that one square can satisfy, also plan plan and plan it’s the offguard that gets you. Good luck to us all.
When I want a sweet thing, I eat fruit.
I still eat only some dark chocolate when I cannot be satisfied.
I love dark chocolate. A small piece is very satisfying and very good for you.
When I’m really being a good girl…I just brush my teeth with strong minty toothpaste and use a strong mouthwash, and then go to my exercise bike or stepper and distract myself for 5 or 10 minutes. Nothing tastes good after toothpaste and mouthwash, and it gets me past the craving.
If that doesn’t work… oh well….a little dark chocolate is good with mint! LOL
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I have been able to avoid sugar by using Acupuncture to control my cravings
I drink a cup of camomile tea, it helps stave off sugar cravings and hunger pangs between meals…you may have to drink more than one!