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Despite how satisfying a meal is, I find myself always craving sugar. Even if I’m full to the brim, I need something sweet to signal that mealtime is over. For many people, eating something sweet after meals is a habit rather than a physiological sugar craving. It’s something you want versus something your body actually needs. So why exactly is this?
Unbalanced meals-If you’re consuming a meal with starchy foods that are quickly digested (Such as white bread, white rice, etc) these foods will cause your blood sugar to spike. Shortly after eating, this glucose soar is followed by a drop, causing you to head straight to the cookie jar.
Serotonin- Eating a sugary dessert causes serotonin levels to rise in the brain, which can make you feel calmer and happier. Who wouldn’t want to eat chocolate and feel less stressed?
A strict diet – The more you restrict yourself from something the more you are going to want it! Denying yourself sweets can trigger and intensify cravings.
So how exactly do we stop these irrational sugar cravings?
BREAK THE HABIT: Understand that cravings pass. Remove yourself from the situation for 30 minutes to see if your craving subsides. Go for a walk, paint your nails, or do a quick workout.
BRUSH YOUR TEETH: I read about this one all of the time but I’m yet to give it a try! The next time you have an urge for sugar, try brushing your teeth. If you’re out and about why not try a “dessert gum” instead?
SATISFY YOUR SWEET TOOTH NATURALLY: Rather than heading straight to the pint of Ben & Jerry’s… try to satisfy your sweet tooth with a healthier option ( bananas, sweet potatoes, apples etc). You’re going to feel a lot less guilty adding a sweet potato into your day, rather than a sleeve of Oreos (or two).
AIM FOR FIBER AND PROTEIN: Fiber keeps you full and revs your metabolism. To suppress appetite longer after meals, include a source of protein into each meal (Greek yogurt, poultry, fish, tofu, legumes etc). As far as fiber goes, this can be found naturally in foods. If you need an extra boost-I highly recommend Inulin which I wrote about Here.
SWEETEN YOUR BREAKFAST: I always assumed that eating a sweet breakfast would leave me craving sweets all day, but research shows that adding a small serving of something sweet to breakfast actually PREVENTS sweet cravings later in the day. The theory: When you wake up in the morning, serotonin levels are at their highest and cravings are the lowest. That means eating a sweet with breakfast, when serotonin levels are already high, won’t give your brain the same serotonin boost. Without that “feel-good” association, cravings later in the day will be reduced.
ALL FOODS FIT: Personally as soon as I tell myself that I’m never going to buy/ indulge in a pint of ice cream again, it’s the first thing I do. It’s better to be realistic with yourself, eat whatever you are craving, and move on rather than trying to suppress the craving all together and eating 100 different things and THEN the food that you actually craved on top. If your craving is persistent for a certain something, eat it and move on! Do you have a sweet tooth after meals? What have you found helpful?
