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Why Do We Have Sugar Cravings? 5 Ways to Curb Sweet Hunger Pangs

Craving a donut? An ice cream or a cake maybe? We have all been there. Those cravings at dawn, to order sweet dishes at night or simply at any time of the day. We’ve all done that. Food craving, a

5 reasons why we crave sugar? (Freepik)

Craving a donut? An ice cream or a cake maybe? We have all been there. Those cravings at dawn, to order sweet dishes at night or simply at any time of the day. We’ve all done that. Food cravings and sugar cravings is something we’ve all been through. When it happens sometimes, that’s fine, but if you make it a habit, it could backfire and your health will have to suffer.

What is yearning? A strong urge to eat something sweet is a size. And then it gets kind of hard not to eat it. This can sometimes lead to binge eating, as well as an excessive increase in calorie intake. But what leads to these cravings?

Here are 5 reasons why we crave sugar?

  1. Low protein intake: Simple carbohydrates quickly enter the bloodstream, rapidly raising blood sugar, which subsequently raises insulin levels. Without fiber, protein, and fat in your food, simple carbohydrates alone won’t leave you full or satisfied, and you’ll soon want more.
  2. Sleep bad: Your internal clock plays an important role in managing the hormones ghrelin and leptin, which promote and suppress food intake. Poor sleep can decrease brain function and lead to cravings for junk food the next day.
  3. Too much stress: Stress affects cortisol levels, a hormone that, when elevated, will alter circulating levels of glucose and insulin.
    Sugar consumption increases serotonin, a neurotransmitter that regulates mood and appetite.
  4. Nutrient imbalance: Calcium, zinc, chromium, and magnesium imbalances can also manifest as sugar cravings.
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How to reduce sugar cravings?

Reach the fruits: Keep fruit on hand for when sugar cravings hit. You’ll get fiber and nutrients along with some sweetness.

Drinking water : Whenever you have a strong desire to eat something sweet, just drink a full glass of water. It will fill your stomach instantly without adding extra calories to your diet.

Munch on dried fennel seeds: Chewing on dried fennel seeds can help reduce sugar cravings. The slightly sweet taste can help avoid the urge for real sweets.

Reduce stress: Have you ever noticed that every time you are stressed you are more likely to eat something sweet? You crave more sugar when you’re too stressed. Managing stress can help you beat sugar cravings.

Load up on low-glycemic foods: Foods with a high glycemic index intensify cravings and rapidly raise blood sugar. Such foods also quickly lower your glucose level, causing a crash in energy and making you crave more sugar. To keep your sugar level in check, eat foods with a low glycemic index.

Includes more protein: Avoid meals that are made up only of carbohydrates.

Get enough, better quality and consistent sleep.

Look for serotonin from various sources. Try nuts and seeds, warm milk, cherries, or increase your exercise routine to boost your serotonin level.

Have magnesium rich foods like almonds, walnuts, pumpkin seeds, banana in your diet.

Try a chromium supplement. This mineral is often missing from our modern diet.

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Published Date: May 30, 2023 9:33 PM IST




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