How to Kick Your Sugar Cravings to the Curb
One of the most common questions we get asked here at Kyani Team Genesis is how to control a sweet tooth. Although every last one of us wants to reduce our sugar intake, the truth is kicking a sugar habit is easier said than done.
Sugar fuels your body and every cell in your brain. When you ingest sugar, your brain sees it as a reward. This makes you crave more and reinforce the reward, making it all but impossible to kick your sugar habit.
The good news is it is possible. It just takes a little knowledge and a whole lot of effort.
Sugar Addiction: The Cold Hard Truth
Ever wonder why you experience a little rush after eating an afternoon candy bar or lollies? The ample amounts of sugar found in that candy bar are a simple sugar, which quickly breaks down into glucose and is carried through your bloodstream. As a result, your blood sugar spikes.
While simple carbs can be found in dairy, fruits, and veggies as well, these also contain protein and fibre, which slows the process. Conversely, lollies, soft drink, syrup, and granulated sugar contain virtually nothing but sugar.
When you regularly eat sugar, as many of us do, your cells crave the energy it provides. Without it, you blood sugar levels drop, leaving you feeling shaky, anxious, or completely wiped out. This leads to more sugar cravings and a continuous cycle of unhealthy sugar consumption.
With sugary treats all around us wherever we look, kicking this cycle and your sugar habit can seem like an insurmountable task, but it can be done. In fact, here are five powerful ways to do exactly that:
1. Say Sayonara to Sugary Beverages
Soft drinks, juice, and other sweetened beverages account for nearly half of the average American’s daily sugar consumption. So, if your daily diet includes sugary soft drinks, teas, energy drinks, coffees, teas, and so on, your first order of business is simply cutting back.
This can be tough, especially if you love the fizzy aspects of soft drinks. If so, rather than cola or any other type of sugar-filled soft drink, try zero-calorie seltzer or sparkling water instead. If you’re a sweet tea or coffee person, reduce the amount of sugar you use every week until each drink only contains one teaspoon of sugar or less.
2. Avoid Sugar Substitutes
Artificial sweeteners are often a tempting sugar replacement, but research suggests they may actually encourage sugar cravings and cause sugar dependence. Since most sweeteners are actually sweeter than sugar, your body will crave more and more of the powdery sweet stuff. Plus, many have proven to have adverse health effects.
3. Eat Thoughtfully
When you get the sudden urge to snag a donut at the grocery store or a candy bar at the checkout, take a second and put some thought into the matter. Are you really starving, or are you just stressed or bored? By thinking about what’s driving your sugar cravings you can begin to take control.
Also, try to tune out any distractions while you eat and actually think about the eating process. By doing so, you’ll experience the ultimate pleasure and satisfaction of food. You’ll also eat slower and boost your metabolism.
4. Read the Labels
From carbs to high fructose corn syrup, sugars can be found in nearly everything we eat these days. However, not everything contains sugar, and some food products contain much more than others. Therefore, you need to regularly read the nutrition labels.
When checking the labels, check the ingredients and the amount of sugar per serving. If you find anything with more than eight grams of sugar per serving, put it back. Also, try to stick to natural sugars and look for items without “sugar” listed in the ingredients. Generally speaking, anything ending in “-ols” or “-ose” is a sugar, and should be avoided.
5. Go All-Natural
If you’re worried about having sugar cravings without eating the usual sugary suspects, don’t be. Sugars occur naturally in fruits, roasted veggies, yogurt, and whole grains.
Unlike processed foods, these foods also contain fibre, protein, and vitamins you won’t find in soft drinks, cookies, lollies, and the like. These added nutrients will fill you up for longer and take more time to digest, minimising blood sugar spikes.
By incorporating these tips and a healthy dose of Kyani products into your daily routine, you’ll be able to kick your sugar cravings to the curb once and for all!