Everyone craves sugar. In fact, our brains run on glucose, the simple sugar derived from carbohydrates. Doctors have found that humans prefer the taste of sweet at birth. Not to mention, the taste of sugar also releases the feel-good brain hormones like serotonin and dopamine, as well as, it gives you a quick kick of energy. It’s not surprising that many of us crave sugar.
The average American consumes about 17 tablespoons of sugar per day which is considered 2 to 3 times the recommended amount by the American Heart Assoication. But, if you notice that you are always looking for something sugary sweet every minute of the day, then you may want to consider that it is a signal from your body that something is not quite right. Check out the possible reasons why you are experiencing uncontrollable sugar cravings and how you can stave off your sweet tooth.
REASON #1 Your blood sugar levels are out of balance. Certainly, foods that are high in sugar or simple carbohydrates spike your insulin levels in your bloodstream. When your blood sugar drops again in an hour or two, you may find yourself craving your next sugary treat. This is particularly important for people with diabetes. Other possible reasons for low blood sugar levels can include: waiting too long between meals, finishing up an intense workout, and being out in excessive heat and humidity. SOLUTION: You can hop off the blood sugar treadmill and control your cravings by starting your day off with a protein-enriched breakfast. Protein sources like eggs, Greek yogurt, cottage cheese or a smoothie with protein powder can give you energy while stabilizing your blood sugar levels.
REASON #2 It’s a bad habit. Researchers often say that what you crave may have resulted from certain behavioral patterns you have adopted over time. Maybe you have continually rewarded yourself with sweet treats which can make you crave sugar even more. In fact, a 2016 research study revealed that certain processed foods, especially those containing added sugar, can become a compulsion or a habit-forming behavior. The problem occurs when you indulge in a sweet treat periodically, then unknowingly, you overdo it. SOLUTION: Try and identify your sugar pitfalls. Do you grab a sugary treat when you’re nervous, anxious, bored or lonely? Once you have figured out your triggers, then activate a plan to handle those feelings. Perhaps, a quick phone call to a friend, go for a walk outside to remove yourself from the temptation or simply, keep the foods you can’t resist out of the house. Out of sight and out of reach are two of the most powerful ways to reduce cravings.
REASON #3 You’re sleep deprived. Don’t underestimate the power of a poor night’s sleep. There may be a connection between being sleep deprived and sugar cravings. In general, when you are running without sleep, you tend to be hungrier and have less dietary restraint. Interestingly enough, when Columbia University researchers conducted a study analyzing the sleep and eating habits of more than 500 women, they discovered that those who were sleep deprived consumed significantly more added sugar than those who got a restful night sleep. SOLUTION: Aim for 7 to 8 hours of sleep each night. Dr. Mohammad Cheema, President of the Louisiana Academy of Sleep Medicine presented these tips for optimal sleep:
Relax before going to sleep in a comfortable environment. The recommended room temperature should be between 69 and 70 degrees Farenheit.
Avoid screen time. Limit the cell phone usage before bed, as well as, try not to watch television 30 minutes before bed. Rather Dr. Cheema advised to read a book or meditate to relax.
Keep your wake-up time consistent. Maintain your sleeping pattern with the same wake up time every day.
REASON #4 It’s that time of the month. Women tend to experience a sweet craving particularly during their PMS. During a women’s menstrual cycle, there is an imbalance of hormones, including drops in estrogen, progesterone and serotonin, which can leave women craving something sweet. Generally, women want carbohydrates, which break down into sugar, to help increase the serotonin levels and fight cortisol production. The hormone, cortisol, may also play a part in the endocrine-related sugar cravings. It’s no wonder why your cortisol levels rise when you’re stressed out. SOLUTION: Satisfy your sweet tooth by choosing a food that is naturally sweet like bananas, strawberries, grapes or blueberries. You could even freeze the fruit to add a sweeter taste to certain foods like yogurt, protein smoothie, or oatmeal.
Naturally Sweet
