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Health 29 April 2019
By: Natasha Tanga

5 Steps to Combat Sugar Cravings

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As we all know, consuming a lot of sugar isn’t exactly healthy, but do you realize that being addicted to sugar is dangerous? Numerous researches have shown that sugar is directly linked to diabetes, obesity, development of cardiovascular diseases, as well as other health issues. That's why, on this week's journal, we will be explaining a few steps you can take to get rid of your sugar addiction. Read on!

1. Eat a balanced breakfast

A healthy breakfast can set the tone for nutritious choices all day long. Sugary breakfasts like cereals contain low fibre and high in carbohydrates and sugar, causing your blood sugar to spike and drop quickly, leading to mid-morning snack cravings. Therefore, you should aim to eat a breakfast that combines good carbs and fibre with some protein.

Eating healthy proteins with your meal helps balance blood sugar, avoiding dips and spikes that cause sugar cravings, as well as helping you feel fuller longer. Therefore, consuming lean proteins like fish and chicken may help you fight off your sugar cravings. Fat is also important to prevent sugar craving episodes because it slows down absorption of sugar into your bloodstream and keeps you full for a longer period of time. This keeps your blood sugar levels balanced and your desire for sugar diminishes. 

2. Substitute processed for natural foods

Another way to stop sugar cravings is to swap your usual unhealthy foods to healthy ones. By substituting your usual treat like chocolate or candies for some fresh fruit or vegetables, carbohydrates and fibre contained in those foods will keep you satisfied as well as leveling your blood sugar naturally. Some healthy snacks include cut up fruit or vegetables, nuts, or unsweetened coffee or tea.

3. Stay away from processed foods and artificial sugar

Put in effort to curb your sugary cravings by limiting or not consuming processed foods at all, as well as avoiding usage of artificial sweeteners. Studies have shown that the use of artificial sweeteners in foods and beverages can lead to weight gain, as well as strengthen and encourage sugar dependence and cravings. Therefore, it seems that one of the best ways to cut out sugar cravings is to stop consuming both processed foods and artificial sweeteners. Take Relief Sari Kayu Manis to maintain your blood sugar level daily

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4. Hydrate yourself frequently

As our body is mostly made up of water, many of the body’s processes are depending on our overall hydration condition. Chronic dehydration can not only amplify your sugar cravings, but it also slows your metabolism and causes your body to store fat. Therefore, consider drinking about six to eight glasses each day to stay hydrated and avoid sweetened drinks as much as possible.

5. Get enough sleep and keep your stress level in check

Sugar cravings are deeply tied to your circadian rhythm and sleep patterns. This is why, getting adequate amounts of sleep optimises energy levels, reduces appetite and slashes sugar cravings. When you are tired, ghrelin, the hormone that stimulates appetite increases, and leptin, the hormone that suppresses the appetite decreases, which can lead to you feeling the need for something sugary to give you a quick energy fix. 

If you're not sleeping on a regular schedule or not getting enough quality sleep, it will affect your mood and stress levels in general. Your body will view sugar much more appealingly when it can be used to temporarily reduce anxiety and feelings of stress. Therefore, ensure that you are getting around the recommended eight hours of sleep a night every day to avoid increased stress and sugar cravings.

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