From Shereen Jegtvig,
Your Guide to Nutrition.
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A lot of us have them. We may be hungry or we may have a full stomach when that urge to have "just a little something sweet" hits. If we aren't prepared for the inevitable sugar cravings, that little something sweet may turn into a big piece of pie, a big bowl of ice cream or a couple of candy bars.

What Causes Sugar Cravings?

Sugar cravings may be a habit, a kind of comfort food, or a very pleasant way to end a meal. Sugar cravings may also be due to low serotonin levels and depression. We may crave the taste of sweets or we may crave the effect of sugar on our brain.

Why Sugar is a Problem

Sugar has calories, no nutritional value and when it is used in treats and desserts the calories can add up fast. Many sweet desserts and candies contain unhealthy amounts of saturated and trans fats too. The extra calories mean extra weight gain and obesity. As our sugar consumption has gone up in North America and elsewhere, so has our rate of obesity.

Is Some Sugar OK?

Sure. Mypyramid.gov allows us to have a few discretionary calories each day. However, if you are overweight or obese, you might wish to decrease your total calorie consumption.

As long as you are at a healthy weight, enjoying an occasional high calorie sweet treat won't hurt you, but it shouldn't become a daily habit. You can use my BMI calculator to see if you are over weight and my Nutrition Guide to see how many calories you need each day.

Healthier Ideas for Sugar Cravings

• Get some exercise. You may feel better if you go for a walk or get some other type of exercise. Exercise will stimulate brain chemicals that will improve your mood.
• Sugar cravings may lessen if you decrease the number of calories you eat each day, so if you are eating too many calories, cut back.
• Don't keep high calorie sweets in the house.
• Don't skip meals, which can make cravings worse.
• Keep your meals simple. The more side dishes and flavors you include in your meals, the more likely you are to overeat. When your brain is faced with several flavors, it takes longer to reach satiety, which means you will eat too much before you satisfy your cravings.
• Choose healthy side dishes with a sweet taste. Perhaps if you satisfy your taste buds' need for sweet flavor during your meal, you won't fall for a big dessert afterward. Fruits and some vegetables are naturally sweet and offer vitamins, mineral and other important phytochemicals. Dressing up your carrots with a little honey glaze may keep the sugar cravings at bay later.

  Add one of these sweet and nutritious side dishes to your meal:

  • Baked Pears with Cranberries and Walnuts
  • Melon Berry Medley
  • Roasted Butternut Squash
  • Spicy Apple Glazed Carrots
  • Mashed Sweet Potatoes
  • Sweet Potatoes and Onions

• Another option is to choose main dishes with a sweet flavor. Make sure to use recipes that aren't overloaded with sugar and stay away from high fat and fried foods.

  Try these deliciously sweet ideas:

  • Crockpot Sweet and Sour Chicken Stew
  • Sweet and Sour Scallops

• Last of all, you can go ahead and have a little dessert or a sweet treat, but choose wisely. Choose low-fat desserts that use fruit as the main ingredient. The sweetener should only be added as a condiment, or as a minor ingredient.

  For example, my favorite dessert is strawberries and blueberries. These berries have lots of vitamin C, healthy antioxidants and fiber that helps to fill me up. I add a little bit of "lite" whipped topping for a creamy texture and a sprinkling of walnuts or almonds for crunch. This berry dessert satisfies my sweet tooth without sabotaging my diet and has a lot of nutritional power. If I am feeling extra decadent, I might add a teaspoon of Hersey's Sugar Free Chocolate Chunks for just a few extra calories.

  Here are some other sweet and healthy desserts:

  • Low Fat Pear-Cranberry Strudel
  • Crispy Rice Treats
  • Low Fat Blackberry and Apple Tart
  • Caramel Baked Apples

Artificial Sweeteners

If you crave sweets and you need to cut calories, there are diet foods and beverages that are sweetened with artificial sweeteners. The most common artificial sweeteners include aspartame and sucralose. Some people seem to be sensitive to these sweeteners and feel ill when they use them, however, most people don't have these problems and the use of artificial sweeteners is another option to tame your sweet tooth without added calories.

^Sources:

Malik VS, Schulze MB, Hu FB. "Intake of sugar-sweetened beverages and weight gain: a systematic review." Am J Clin Nutr. 2006 Aug;84(2):274-88.

Hetherington MM, Foster R, Newman T, Anderson AS, Norton G. "Understanding variety: tasting different foods delays satiation." Physiol Behav. 2006 Feb 28;87(2):263-71. Epub 2006 Jan 6.

Martin CK, O'Neil PM, Pawlow L. "Changes in food cravings during low-calorie and very-low-calorie diets." Obesity (Silver Spring). 2006 Jan;14(1):115-21.