We’ve all had them – that overwhelming, all-consuming need for a Mars Bar RIGHT NOW! They are capable of derailing the most saintly of dietary intentions (usually around the 3pm mark!).
But...whilst giving in to a craving makes us feel good for a little while (when we get that wonderful dopamine hit), you know as well as I do that it doesn't take long before we regret the choice...and resolve to do better tomorrow.
The good news is there ARE things you can do to help keep hunger or cravings for sugar at bay, and feel in control rather than the other way round. Here are a few handy tips to keep in mind next time you get that urge...
- Take a look at your protein intake. Not getting enough protein each day is a really common driver of cravings (and I'd say most people don't get enough - especially women - and particularly at breakfast, where we tend to reach for cereal or toast). Your body needs protein not only to facilitate tissue repair processes and healthy hormone production, but it also is a great way to help keep your blood sugar levels steady- making your health goals easier to stick to!
Ideally, protein should form part of every meal (and snack if you are having them). Try to get a range of protein each day from sources such as nuts, seeds, eggs, yoghurt, poultry, legumes (beans, chickpeas etc) fish/seafood and lean meats.
2. Keep refined carbohydrates to a minimum. I’m not talking healthy carbs - those that we know help build a resilient and diverse gut microbiome, which we all need if we want to get (and stay) healthy. I'm talking about the refined wheat products (white bread, pasta, cakes, biscuits), white rice etc that have become so ubiquitous in our food supply. Contrary to what we are told, eating these foods too often don't actually 'give you energy' but they'll often make you feel more tired in the long run! However, I'm assuming that you probably don't want to miss out on your favourite foods either. instead, get savvy with your swaps, so you can enjoy the best of both worlds! Brown rice has a lovely nutty flavour and texture, and goes well as a side dish or ingredient in most dishes, or try 'cauliflower rice' (Google it if you aren't sure what it is). Sweet potato, cauliflower and pumpkin can all be used as substitutes for mashed potato (try them all mashed together in place of your usual 'meat & 3 veg). Legume pastas (made from lentils, chickpeas or other beans) are easy to find in most supermarkets, and by the time you pop a pasta sauce on the top you'll barely know the difference. Experiment with other flours if you like homemade baked goods - there are some amazing recipes around that use almond flour or coconut flour. And who can forget the humble old Ryvita - if you've walked past them in the supermarket, maybe give them another go - they are delicious with avocado, cheese or crushed and used as a crumb for rissoles, chicken or fish. They're also a staple for most people participating in our Metabolic Balance program (I think we're probably responsible for a reasonable percentage of their profit!)
3. Get out and about. Exercise helps to balance blood glucose levels by assisting glucose to enter muscle cells. It also boosts your mood and your energy levels (two reasons why we often reach for a sugar hit as a pick-me-up).
4. You may need more magnesium than you are currently getting. Magnesium is involved in over 300 biochemical reactions in the body - many of which are to do with blood glucose regulation (as well as hormonal balance, stress, sleep, inflammation....need I say more). You can find this valuable mineral in wholegrains, legumes, nuts and green vegetables (check out this article for more ideas).
5. Include foods that are rich in the mineral chromium. Chromium helps insulin (the hormone that helps glucose get into cells) to do its job more effectively. It also helps your cells become more ‘friendly’ to the hormone insulin (which in turn is good for knocking cravings on the head and sustainable, long-term weight management). You can find chromium in ham, turkey, apples, green beans, beef, green beans, bananas and even lettuce has some!
6. Herbs that may be useful for helping with cravings include Cinnamon (Cinnamomum cassia) and Gymnema (Gymnema sylvestre). In fact, gymnema is known amongst herbalists as the 'sugar-buster'!
7. Be as proactive as you can about managing stress. Stress can often cause us to reach for inappropriate ‘comfort foods’ as a way of self-soothing. Schedule regular time out as a matter of priority (and make it sacred!). Or try learning some new relaxation techniques such as meditation or yoga. It's far easier to do this than hitting rock-bottom and trying to recover from burnout later.
8. Be discerning when reading supermarket labels. Unfortunately, food manufacturers go to a huge effort to try to hide sugar within packaged foods, and pull the wool over your eyes. Types of hidden sugars to look out for include maltodextrin, corn syrup, glucose syrup and high-fructose syrup (not to be confused with natural fructose found in whole fruits). You may even be surprised as to how many products you thought where healthy have waaaaay more sugar than you were aware of, such as yoghurt. Always check the 'per 100g' column on the label for the actual sugar content - from here you can work out the percentage of sugar (eg a product containing 10g sugar per 100g would be 10% sugar.
9. Look into the concept of 'urge surfing'. This is an awesome way of approaching any kind of craving or bad habit that you find sends you off in a direction you know isn't good for you in the long run. The idea behind urge surfing is to become aware of the 'wave' of an urge or desire...and using awareness of the urge to ride it out until the urge eases (which it almost always does).
10. Try cutting out sugar for a week or two. Yes, the first week will be a killer, but you will find that when are no longer eating it, chances are you won’t crave it anywhere near as much. Plus, it's highly likely you'll notice other benefits as well!