Sugar has the same effect on our brain as that of an addictive drug. Sugar carving is common but it affects our body as over a third of the calories we consume come from sugar or highly refined food items like white flour, sodas, bakery items, etc. As per the new research findings, an adult consumes on an average 22 teaspoons of sugar and children consumes 34 teaspoons of sugar a day whereas it should be limited to 5 teaspoons for females,9 teaspoons for males and 4 teaspoons for children in a day. According to the American Dietetic and Diabetic Association(ADDA), increased sugar consumption is the leading cause of degenerative disease like Acid reflux, Rashes, Irritable bowel, Joint Pain, Fatigue, Migraines, Anxiety and stress.
Q: Please suggest some healthy alternates to fix my sweet cravings?
A: Some of the healthy alternates ways to fix a Sugar Addiction are -
a) Drink lots of water: Gulping lot of water at regular interval will help to reduce hunger which will aid in reducing your sugar cravings.
b) Have fruits: Fruits have natural sugar which is good for health and having a piece of fruit can reduce your sweet craving and is much healthier for your body.
c) Take vitamin and mineral supplements: Deficiencies of minerals and vitamins like magnesium, zinc, iron, calcium, Vitamin B3, Vitamin D3 and omega 3 fatty acids can improve blood sugar control and lower your sweet sugar craving.
d) Keep yourself busy: Try to keep yourself busy by playing, reading going out, walking, exercise, etc which will keep you active and avoid the craving for sweet as cravings usually last for 10-20 minutes maximum. Being busy will distract your attention as slowly, your craving for sweet will reduce.
Q: Please suggest some tricks to fix my sweet cravings?
A: Some of the tricks to fix your Sugar Addiction are -
1. Add spices to your food: Adding spices like Cinnamon, nutmeg, cloves, cardamon, etc naturally sweetens the food and help in reducing the craving for sugar.
2. Quit or reduce gluten and dairy products: Slowly try to reduce or avoid gluten and dairy products from your diet. This will not be easy but slowly, it will help you have more energy and fewer cravings for sugar.
3. Know sugar terminology: You get sugar in various form and if you are familiar with sugar terminologies like sucrose, dextrose, honey, molasses, turbinado, corn sugar, fructose and brown sugar, you can easily recognize all these sweeteners and will be able to avoid it.
4. Choose whole foods: Processed food and food products contain a high amount of sugar printed with other sugar terminology whereas a whole food contains less processed sugar and have no metabolic problems.
5. Include Protein, carb and fat in your diet: A diet that includes the right amount of protein, carbohydrates and fat will help to prevent sugar cravings.
6. Get enough sleep: Getting a good sleep of 8 hours at night, it can help you to store the energy thus preventing sugar craving which is normally activated to counteract the tiredness.
7. Do exercise: Doing workout or exercise, yoga, playing sports or even dancing will help you to reduce stress and tension which will decrease your craving for sugar and boost your energy level.
8. Sugar or Sugar-free food: Try not to substitute Sugar or Sugar-free
or artificial sweeteners food for sugar.
9. Eat regularly: The more you skip your meal, your sugar level will drop making you feel hungry which will make you crave on sugary snacks so it is good to have a proper three meal with small two snacks a day or small five-six meal a day.
10. Reduce calories drink: Try to avoid soft or aerated drinks which have more sugar content and substitute it with vegetable or fresh fruit juice or green tea without sugar.