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You might occasionally feel an irresistible craving for desserts just after eating a meal. Even after eating a heavy meal, you are full but still feel the need for something sweet. However, as you might be aware, consuming excessive amounts of sugar is unhealthy. However, it can be challenging to avoid sugar cravings, particularly when they come on suddenly. These desires, whether brought on by hormonal changes, stress, exhaustion, or habit, frequently result in the consumption of unhealthy snacks that may eventually affect your health.
Controlling sugar cravings does not include completely avoiding sweetness; rather, it involves making better decisions and addressing the underlying causes of these desires. Below are some effective strategies discussed by which you can control your cravings and sugar intake.
Avoid Artificial Sweeteners
Artificial sweeteners can actually make cravings worse, although they might seem like a suitable substitute for sugar. Sweeteners like aspartame or saccharin cause your brain to believe that you are consuming more calories than you actually are, which leaves you feeling hungry and craving sugary foods later, according to some studies. Use natural sources of sweetness, such as fruits or honey, moderately rather than artificial ones. You can also replace sugar with dates or bananas while baking.
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Eat Regular Meals
One of the most effective ways to stop sugar cravings before they start is to keep a regular eating schedule. Your blood sugar levels can drop drastically when you miss meals or give too much gaps between them. Eat balanced meals throughout the day at regular intervals to avoid this. To prolong feelings of fullness and maintain stable energy levels, incorporate foods high in protein, such as eggs, yoghurt, almonds, or lean meats, into each meal. Combine proteins with complex carbs found in whole grains and veggies for a longer-lasting energy release. For example, oats with berries and nuts on top can satisfy mid-morning sugar cravings.
Stay Hydrated
When you are dehydrated, the body might mistake thirst signals for hunger or sugar cravings. Staying hydrated will help you avoid misleading hunger signals and ensure that your body functions well. You should try to stay hydrated throughout the day by drinking lots of water at least eight glasses a day, however, personal requirements may differ depending on activity level, environment, and health. If you find it boring drinking plain water, add slices of lemon, cucumber, or mint for flavour without adding sugar. Herbal teas are also a great choice for staying hydrated as they provide a soothing effect on the body and naturally provide a mild sweetness.
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Get Enough Sleep
Getting enough sleep is a very important factor in controlling sugar cravings and is crucial for general health and well-being. Lack of sleep causes the body's hormonal imbalance. Ghrelin, a hormone that indicates hunger, may rise, increasing desires for fatty and sugary foods, while leptin, a hormone that indicates satiety, may fall, making you feel less full after meals. This imbalance often leads to increased sugar cravings as your body seeks quick energy sources to make up for fatigue. You should try to get at least 7-9 hours of good sleep at night to naturally reduce cravings and properly regulate hormones.
Choose Healthy Alternatives
Choose naturally sweet and nourishing snacks that satisfy your cravings without the added sugars rather than grabbing for sugary foods. Fruits like apples, bananas, and berries are known for their natural sweetness, and they contain fibre and antioxidants that benefit your health. For a complete snack that keeps you fuller for longer, pair them with foods high in protein, like peanut butter or yoghurt. Some other options include a homemade trail mix with nuts and dried fruits and chia pudding made with almond milk or dark chocolate.
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