FITNESS & BEAUTY · OCTOBER 2018
DEFEAT YOUR
SUGAR CRAVINGS
O
ne of the
things we
fight the
most—
whether we are on a
diet or not—is that urge
to eat something sweet
every once in a while (or
all day long!). The reason
for this is that our bodies
are asking us for energy.
Keeping our energy levels
stable throughout the
day is one of the most
difficult challenges we
face in our fast-paced
and stressful lives.
To defeat our urges
for sugar, we need to
understand that a food
craving is usually either
the body’s cry for nutrients (not the
need for ice cream or chocolate) or an
emotional issue coming to the surface.
Not all sugars are the same. When
sugar is digested, it becomes glucose,
our cells’ primary source of energy.
The rate at which sugar enters the
bloodstream depends on the type of
sugar consumed.
Carbohydrates that are highly
processed, refined sugars are the ones
that enter the bloodstream almost
immediately after ingestion. They create
a “sugar rush” that is always followed
by an equally fast crash. Examples of
these carbohydrates include table sugar,
candy, sodas, and white flour. Comfort
foods in this category, like cookies,
cakes and ice cream, have a relaxing
effect because of the dopamine that
is released in the body. Dopamine can
calm you down in a few minutes, and if
you are an emotional eater, well, you will
definitely want some more of it.
FROM WHICH GROUP
ARE YOU GETTING MOST
OF YOUR SUGARS?
Here are some helpful tips
to avoid, or at least reduce,
the sugars in the first
group:
Try to eat fruits such as
berries, grapes, or an apple
instead of candy when
you feel the need to eat
something sweet.
Drink mineral water with
lemon instead of a soda.
Find healthy snacks such
as nuts, carrots, hummus,
celery sticks, or yogurt to
replace junk foods.
Fruits also contain a sugar,
fructose, but its absorption
into the body is slower
because of the fiber in the
fruit. That is why it is better to
eat the fruit rather than drink
its juice .
If you are an emotional eater, try thinking
about the source of your stress or
problems and do something about it
instead of eating your way out, which will
only make you feel worse in the end.
Dehydration can be often confused with
hunger. Drink a glass of water before
eating anything, as you may find that it’s
enough.
If you love juices, try making them in
a juicer that preserves the vitamins
and leaves out the additional sugar of
processed juices, but I recommend you
stick to the whole fruit. Be conscious about your choices and
always ask yourself: Do I really need this?
Am I really hungry? Most of the time,
these questions have a negative answer.
Vegetables and whole grains are
another type of carbohydrates, called
complex carbohydrates. These work
very differently in the body than the
ones mentioned above. Complex carb
foods have high amounts of fiber, so
the carbohydrates are released into the
bloodstream slowly, allowing the sugars
to be absorbed at a steady rate over
many hours, resulting in long-lasting
energy. Your body is very smart, and there is a
reason for everything it asks from you,
but there is always a healthy choice to
supply it the nutrients it needs. Once
you start making these healthier choices,
your blood sugar will stabilize and provide
you energy throughout the day, and your
sugar cravings will eventually give in. You
may just be surprised (and happy) to find
yourself wanting to eat veggies for your
mid-morning snack.
By Carolina Martinez: Certified Health Coach
at Institute for Integrative Nutrition.
36 HEALTHY MAGAZINE