Danish That morning you just craving has licensed another treat two hours later? It is to grab a chocolate bar to meet your afternoon slump? – And then come to a soft drink out of his post-fall
If you found that eating sugary foods simply makes you crave more sugary foods, they are not alone. Eat a lot of simple carbohydrates – no protein or fat -. You can quickly satisfy hunger and give your body a boost of energy in the short term, but with the same speed that leaves you feeling hungry again and wish more
Why we crave sugar?
Appetite can be wired. “Sweet is the first contact with humans prefer from birth,” says Christine Gerbstadt, MD, RD, a registered dietitian and spokesperson for the American Dietetic Association (ADA). Carbohydrates stimulate the release of feel-good chemical in the brain called serotonin. Sugar is a carbohydrate, but carbohydrates come in other ways, too, such as whole grains, fruits and vegetables. The taste of sugar also releases endorphins that soothe and relax us, and offer high natural. Sweets only taste good, too. And that preference is reinforced by rewarding ourselves with sweets, which can make you crave it even more. With all that going for it, why should not we want sugar?
The problem does not come when we surrender to a sweet occasionally, but when we consume too much, something that is easy to do when sugar to many processed foods are added, including bread, yogurt, juice and sauces. And everyone that we are now overconsumption, with an average of 22 teaspoons of added sugar per day, according to the American Heart Association, which recommends limiting added sugars to about 6 teaspoons per day for women and 9 mens. Although moderate consumption of added sugars, such as cane sugar, brown sugar or corn syrup, is generally harmless, drinking excessive amounts can lead to weight gain, tooth decay and nutrient deficiency – by not to mention a number of chronic diseases. For best results in building a diet that is right for you, seek guidance from a qualified professional.
1. Reduce consumption of artificial sweeteners:
Artificial sweeteners such as aspartame and sucralose are no calorie food additives used to add sweetness to candy without sugar, low-calorie foods and diet soda. Artificial sweeteners can also trigger cravings for sweets and additional lead to making poor dietary choices. If you are consuming a lot of products with high content of artificial sweeteners would suggest you start by reducing the amount of sweetener used. You can also try omitting artificial sweeteners completely for a while to determine whether your sugar cravings reduced as a result.
The healthy alternative to diet soda include water (still and sparkling). Replacing artificial sweeteners with small amounts of natural sweeteners like honey can add substantial amounts of sweetness to foods while not triggering such excessive sugar cravings.
2. Eat complex carbohydrates:
complexes, such as whole grains and starchy vegetables provide rich amounts of vitamins, minerals and fiber carbohydrates. According to Dr. Sanjeev Gupta and Sanjeev K. Gupta, authors of beating their habit of sugar, sugar cravings can be caused by trace mineral deficiencies and imbalances of blood sugar. For this reason, increasing your intake of complex carbohydrates can help be satiated between meals, improve the balance of blood sugar and reduce cravings for sweets.
Examples of nutrient-rich complex carbohydrates include 100 percent whole grain pasta and cereals, brown rice, wild rice, popcorn, pumpkin, baked potatoes and sweet, pumpkin and squash. Replace simple, such as commercially prepared cookies, cakes, pastries and sweets, complex carbohydrates regularly for optimum benefits carbohydrates.
3. Avoid hidden sugars
hidden sugars are sugars added to foods generally do not consider sweet. Reduce consumption of hidden sugars can also help reduce or prevent sugar cravings. Corn syrup, corn syrup, high fructose, sorbitol, glucose, mannitol, molasses, xylitol, sucrose, fructose and sorghum are examples of sweeteners that may be hidden among food ingredient lists. Eating a diet based on whole, natural, such as fruits, vegetables and whole grains foods diet can help reduce the consumption of hidden sugars, as usually found in processed foods. Preparing homemade baked goods and snacks based on natural ingredients such as applesauce and whole grain flour can add nutritional benefits to diet and potentially alleviate sugar cravings.
4. Conscious Eating:
sugar cravings can also be caused by emotional causes. When you feel stressed at work, school or personal situations, you may find yourself being drawn to comfort foods – foods eaten to satisfy emotions rather than the physiological needs. It is important to increase awareness during meals and eat with good intentions rather than clinging to suitable foods often contain processed carbohydrates and added sugars. Conscious eating becomes more common, less likely to crave sugar or other foods less-than-healthy. If emotional factors trigger sugar cravings, dealing with their emotions in other ways it is also important.