Sugar is addictive, and if you've got a sweet tooth it can be extra hard to kick a sugar habit. Sugar is a huge part of the Western diet, ranging from pure sugar in our coffee each day to high-fructose corn syrup you'll find in so many processed foods and beverages. The more sugar we consume, the more our body craves it.
Eating too much sugar can make your body go haywire, from increasing your risk of diabetes and metabolic syndrome, to destroying gut health and increasing levels of inflammation in your body. High blood sugar levels cause your body to up the production of insulin, causing insulin spikes that can make you extremely thirsty, exhausted and even increase your risk for bladder infections.
Over time, your cell's insulin receptors can be damaged, causing your body to have a highly reduced capacity for sugar absorption which eventually causes issues like metabolic syndrome (insulin resistance, pre-diabetes and type 2 diabetes.
Helping your body reduce sweet cravings to maintain a healthy level of blood sugar control is essential to long-term health!
Tips to Help You Kick Your Sugar Habit
Identify Your Patterns
Before you can overcome your sugar cravings, it is important to understand the patterns behind your sugar cravings. Sugar cravings can be caused by a number of factors, including stress, hormonal imbalances, lack of sleep, and even dehydration.
Do you notice you crave a candy bar more after dinner than after breakfast? Maybe you are getting more fiber in your meal at breakfast that helps you stay full and satisfied longer, helping you stay away from sugary foods. When you understand the patterns behind your sugar cravings, you can begin to address the underlying causes and find healthier ways to manage your cravings.
Eat a Balanced Diet
One of the best ways to reduce sugar cravings is to eat a balanced diet that includes plenty of protein-rich foods, lots of dietary fiber, healthy fats, and complex carbohydrates.
Eating a balanced diet can help stabilize your blood sugar levels and reduce cravings for sugary foods. Aim to include a variety of fruits, vegetables, whole grains, and lean proteins in your diet to ensure that you are getting all of the nutrients your body needs.
Stay Hydrated
Dehydration can often be mistaken for hunger or sugar cravings, so drinking plenty of water throughout the day is important. To ensure you are properly hydrated, replace sugary drinks like soda and juice with water.
If you are struggling to drink enough water, try adding a squeeze of fresh lime and some ice to a big water bottle. As an added benefit, the acids found in lemon and lime can help slow down digestion and prevent blood sugar spikes. Drinking a cup of water when you feel a sugar craving come on can help reduce it and help it pass more quickly.
Manage Stress
Stress can also increase your cravings for sugary foods, so it is important to find healthy ways to manage stress. Try incorporating relaxation techniques like meditation, yoga, or deep breathing into your daily routine to help reduce stress and anxiety. You can also try talking to a friend or therapist to help you cope with stress in a healthy way.
Exercise Regularly
Sugar provide our body with a huge hit of dopamine, which is one of the reasons it's so addictive. Regular exercise can help reduce stress, regulate your hormones, and boost your mood - and provide the dopamine your body is looking for.
Try to get at least 30 minutes of moderate exercise every day, even if it's just going for a quick walk, bike ride or running up and down a staircase. Replacing sugar-fueled dopamine with exercise can train your brain to seek dopamine hits in a healthier way.
Avoid Trigger Foods
Identify the foods that trigger your sugar cravings and avoid them as much as possible. This might include sugary snacks, processed foods, and foods that are high in refined carbohydrates. Try to eliminate them from your home so you can't seek them out when you're stressed or overcome with a craving.
In public and at work that may be more difficult, but you can keep healthier alternatives near you, like organic dark chocolate, homemade truffles or a good trail mix full of nuts and seeds. Over time, your body will learn to crave healthier alternatives.
Best Herbs to Kick a Sugar Habit
Gymnema Sylvestre
The gymnema plant is an herb native to India and parts of Asia, commonly used in traditional Ayurvedic medicine. It is known for its ability to regulate blood sugar levels, reduce sugar cravings, and stimulate insulin production, and has been studied as a potential treatment for people with diabetes and insulin resistance.
This herb, also known as the "destroyer of sugar", has been shown to reduce the experience of sweetness on your taste buds, making sugary foods less palatable. Studies also show that Gymnema Sylvestre has a good potential to help curb sugar cravings in people with a sweet tooth.
Additionally, it may help improve digestion by stimulating the production of digestive enzymes and increasing nutrient absorption. Good gut health is important for the overall function of the body's systems, though high insulin levels can often decrease gut bacteria diversity. Other potential uses include treating high cholesterol levels, reducing inflammation, and boosting the immune system.
Fenugreek Seeds
Fenugreek seeds have been shown to help regulate blood sugar levels and may also reduce sugar cravings. These seeds contain compounds that can help regulate blood sugar levels and have shown potential benefits for reducing sugar cravings. One study found that fenugreek seed extract significantly increased the feeling of satiety, or fullness, in obese adults.
Fenugreek seeds' galactomannan fiber slows down the absorption of sugar in the bloodstream, which can help improve insulin sensitivity, and prevent blood sugar spikes and crashes that can lead to sugar cravings. Along with these seeds' anti-diabetic properties, they may also help improve digestion and reduce inflammation in the body, which can also contribute to reducing sugar cravings.
Cinnamon
Cinnamon is a popular spice with anti-inflammatory properties that has been suggested to help reduce sugar cravings and get rid of sugar addiction. Cinnamon has been shown to help regulate blood sugar levels by improving insulin sensitivity, which can help prevent blood sugar spikes and crashes that can lead to sugar cravings.
Additionally, cinnamon has been shown to improve the feeling of fullness after a meal and reduce hunger, which can help reduce the desire for sweet foods. Some studies have also suggested that cinnamon may help reduce inflammation and oxidative stress in the body, which can be linked to sugar addiction. Remember, everything should be consumed in moderation. The USDA recommends a daily amount of 1/2 a tsp (2.84 grams), while other sources recommend up to 1 tsp (5.59 grams).
Holy Basil
Holy basil, also known as Tulsi, is a popular herb in Ayurvedic medicine that has been suggested to have potential benefits for reducing sugar cravings and improving mental health. Holy basil extract has been shown to help regulate blood sugar levels by improving insulin sensitivity, which can help prevent blood sugar spikes and crashes that can lead to sugar cravings.
Additionally, holy basil extract has been shown to promote quality sleep and reduce stress and anxiety, which can be a trigger for sugar cravings. Holy basil extract may also have anti-inflammatory and antioxidant effects that could help prevent the development of sugar addiction.
Turmeric Root
Turmeric is a commonly used spice in traditional Indian and Chinese medicine that has shown potential benefits for reducing sugar cravings. Curcumin, the active ingredient in turmeric, has been shown to help regulate blood sugar levels by improving insulin sensitivity, which can help prevent blood sugar spikes and crashes that can lead to sugar cravings.
Additionally, curcumin has anti-inflammatory and antioxidant effects that may help reduce the risk of developing sugar addiction and help with weight loss. Some studies have also suggested that curcumin may help improve gut health and reduce inflammation in the brain, which could further reduce the risk of developing sugar addiction.
Conclusion
In addition to all the habit-changing tips, herbal supplements can be a great way to support yourself on your journey to reduce your sugar intake and start living a healthier life. Natural supplements can also help you get other essential minerals and vitamins can play a beneficial role in helping you manage a healthy body weight and maintain lower blood sugar levels.
As with anything, it is important to check with your doctor to discuss what may be best for you. If you are diabetic and taking diabetes medications, you should always consult your doctor before pursuing any supplement meant for healthy adults. Some herbs like cinnamon and turmeric can interact with certain medications, so it's important to check with a medical professional before taking any new supplements.
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