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Of all the questions customers ask us, the most common has to be: ‘How can I stop craving something sweet?’
They are relaxing on the couch after dinner or bored at their desk in the office and can’t help but reach for the candy or chocolate.
No matter how tasty it is, sugar, as we know, is not a nutrient that we should consume in abundance.
The nutrition twins helped themselves kick the frozen yogurt habit by making homemade popsicles with fruit and small amounts of natural sweeteners, like monk fruit.
Natural sugars, such as stevia, allulose, and monk fruit, are better alternatives to artificial sugars. We also recommend swapping baked goods and sweets for fruit.
Americans, on average, consume two to three times more sugar than medical authorities recommend, according to the American Heart Association. A diet high in sweets has been linked to heart disease, diabetes and obesity.
Experts believe that some of the current rise in early-onset cancers may be due in part to our nation’s sweet tooth and the fact that it is easy to mindlessly consume hundreds of extra calories in the form of cakes and cookies.
Some experts will say that resisting the temptation to eat sweets is simply a matter of willpower; You have to train your taste buds to stay away from sugar.
But they are wrong. You can (and should) still enjoy the taste of sweet foods. But there are much healthier ways to do this than eating that chocolate bar. Here are three ways to stop cravings from taking over you.
This includes modifying your meals to keep you satisfied and finding alternatives to sugar, including a natural sweetener that’s actually good for you…
USE SMART EXCHANGES… AND A TYPE OF SWEETENERS
Making your own popsicles with real fruit and minimal added sugars can help you satisfy your sweet tooth and cut out sugar.
The first thing you should say is don’t blame yourself for having a sweet tooth. Over the years, food manufacturers have taken over our taste buds by wrapping the foods we buy with extra sugar to keep us coming back for more.
The brain and stomach adapt and begin to crave excess sweets, making natural sweets less satisfying.
That’s why we are realistic with clients, understanding that a sugar-free diet is not nearly impossible, but it is miserable for some.
Instead, we suggest some smart changes that dramatically reduce the amount of sugar in your diet without you even realizing it.
This could include making coffee at home instead of going to Starbucks and using homemade salad dressing instead of prepackaged bottles, which contain sugar.
It might also be worth freezing your own popsicles with fresh fruit, giving you a natural dose of sugar without the excess added by manufacturers.
When it comes to artificial sweeteners, we don’t recommend any, as studies have shown that the flavor can increase sugar cravings, while the chemicals affect healthy bacteria in the gut.
However, natural sweeteners like stevia have been shown to cause minimal disruption to the microbiome. In fact, some studies have discovered that stevia can help the growth of beneficial bacteria, with knock-on effects for immune health.
HACK YOUR MEALS TO FIGHT CRAVINGS
The total amount of sugar supplied to food and beverage manufacturers is approaching 1970s levels. However, millions of Americans still consume about 300 percent of the recommended amount of sugar.
Sugar cravings can stem from the quality of your diet.
We often find that clients who love sweet things simply have low energy, either because they do not eat enough or because they eat foods that are not satisfying and that do not stabilize their blood sugar level.
Sugar is the fastest and cheapest way to get a dose of energy. It quickly increases blood sugar, giving you a temporary boost. But it’s fleeting and can cause an energy crash, making you crave more sugar for a quick boost.
But by eating complete meals with appropriate portions, you may find that you need fewer snacks between meals.
We recommend including plenty of produce, adequate protein, small amounts of healthy carbohydrates, and healthy fats at each meal to help you stay fuller longer and avoid cravings.
For breakfast, for example, you might want to try an omelet made with vegetables and extra egg whites, for extra filling protein.
Add a slice of whole wheat bread on the side for a dose of gut-boosting fiber.
This type of meal will keep you satisfied for much longer than a bagel with cream cheese, since it provides about a quarter of the calories.
Add an extra boiled egg or a serving of brown rice to your lunch to feel satisfied without excess calories.
For dinner, try placing a protein source, such as salmon, on a baking sheet with vegetables. Grill everything so it’s ready at once.
The longer you are full, the less likely you are to consume more sugar after a meal.
FEEDING YOUR INTESTINAL INSECTS WILL OVERCOME TEMPTATION
Manufacturers often add more sugars than you might think to improve flavor and shelf stability.
If correcting blood sugar doesn’t work, then we should look at gut health.
Some studies have found that too much sugar can stimulate the growth of harmful bacteria in the intestines, the type that causes that the cells of our gastrointestinal tract become inflamed.
Chronic inflammation has been linked by researchers National Institute of Health to premature aging, dementia, diabetes, depression and cancer.
Worse yet, the more this bacteria grows, the more you’ll crave sugar, according to research.
There is some early research suggesting that bad bacteria that thrive on sugary diets could be linked to colorectal cancer.
So how do you solve this vicious cycle? One method is to increase the intake of Foods rich in prebiotics that feed good bacteria and eliminate bad bacteria.
This includes foods like asparagus, garlic, onion, apples, barley, and oats.
In all, a little sugar is fine.
The American Heart Association assigns men a maximum of nine teaspoons of added sugar per day and women 6 teaspoons per day.
For reference, a can of Coca Cola contains approximately 10 teaspoons of sugar.
Common sense also comes into play, make sure you pay attention to the food while eating it. You’re much less likely to binge on sugar if you don’t mindlessly chew it while watching TV, for example.
If you eat moderate amounts of sugar along with a balanced diet, you shouldn’t feel guilty about it.
To learn more about us, visit NutritionTwins.com.