The Australian Heart Association recommends that we limit added sugar to 6 teaspoons per day for women and 9 teaspoons per day for men. Yet Australian’s over-consume sugar, averaging about 22 teaspoons of added sugars per day.
Unfortunately the more sugar a person takes in through food and drink, the more sugar they crave. That is the reason why obesity and chronic diseases are prevalent.
Here are 5 ways in which you can control sugar cravings.
1. Completely eliminate added sugars from your diet once and for all.
The first 2 to 3 days are tough since the craving is strong. However, for some people going cold turkey like this helps their cravings diminish after a few days. Others find they may still crave sugar but over time they are able to train their taste buds to be satisfied with less.
2. Eat more fruits, nuts and seeds.
You can start with fruits for breakfast instead of breakfast cereals or sticky buns.
Then keep fruit handy for when sugar cravings hit. Fruits will provide fiber and nutrients along with some sweetness. Also have a mix of raw nuts and seeds which will provide safer sugar while providing more nutrients and keeping you full longer. Fruits, raw nuts and raw seeds are a healthy and effective way to control sugar cravings.
3. Eat regularly.
Do not wait for too long between meals because naturally you will have a sugar law which leads to you grabbing sugary foods. Rather have several small meals consisting of protein and high fiber foods. In the afternoon you may want to have a handful of raw nuts and seeds to keep you going till supper time. That way you maintain a steady blood sugar level and you will not desperately grab sweet foods.
4. Choose quality over quality.
Susan Moores, MS, RD, a registered dietician and nutrition consultant in St. Paul, Minnesota, said, “Don’t swear off favorites — you’ll only come back for greater portions. Learn to incorporate small amounts in the diet but concentrate on filling your stomach with less sugary and healthier options.” So if you cannot stop eating sweets, do not eliminate sugars. Rather look for an expensive high quality alternative that you can enjoy slowly while eating very little sugar.
5. Drink plenty of water.
Sometimes people think they need sugar when in fact they are dehydrated and they need water. Try drinking water throughout the day to stay hydrated. Try a glass of water with juice of ½ a lemon and 5 drops of Stevia or a warm cup of green tea, sweetened with Stevia with meals. This way, your sweet tooth is satisfied, and you won’t want a dessert.