5 Science-Backed Ingredients to Beat Sugar Cravings
Are you finding yourself in a daily tug-of-war with that tempting chocolate biscuit at 3 p.m.? Do sugar cravings seem like an unending battle you're determined to conquer? You're not alone. We understand that sugar cravings are a very real part of our lives.
Relying solely on willpower to curb those powerful cravings may often feel like an uphill battle, especially when fluctuating blood sugar levels are running the show. The good news is, we're here with a solution that can make your journey easier and more nourishing.
What’s Behind My Sugar Cravings?
Before we get into our best tips to stave off the sugar cravings, it's helpful to have a better understanding of what is behind them in the first place.
Sugar cravings can be caused by many different factors, such as genetics, lifestyle, diet, stress levels, etc. Everyone’s biochemistry is unique, so your healthcare provider may be able to help you get to the bottom of what’s causing sugary food cravings.
Below are the most common culprits:
Blood Sugar Imbalances
Probably the most common cause of sugar cravings is unstable blood sugar. If you’re having insulin issues, it can lead to wild sugar spikes and crashes, and sugar cravings happen during a blood sugar drop.
Insulin resistance (opposite of insulin sensitivity), which causes unstable blood sugar, usually develops as a result of eating too much sugar or carbohydrates. To avoid this, focus on getting more protein, healthy fats and complex carbohydrates into your diet. These foods help to keep your blood sugar stable.
Lack of Sleep
Sleep deprivation, even in just small amounts, can lead to you craving sugar. When you’re tired, and your energy stores are depleted, your body subconsciously craves fast sources of energy, like sugar.
Not getting enough sleep can also cause hormonal imbalances, which are linked to sugar cravings. When certain hormones are out of balance, the way your body metabolizes nutrients is affected in a negative way.
Emotional Eating
For many, emotional ups and downs can lead to craving sweet foods. Eating sugar causes similar reactions in the brain to consuming drugs (hence the idea of a sugar addiction) — dopamine and serotonin are released, causing happy feelings of euphoria. Stress, feelings of anxiety and sadness are often alleviated with sugar. However, this is, unfortunately, usually temporary.
This behavior can become habitual, which can lead to weight management issues and other health problems. If you feel overwhelmed by emotions, try to implement other strategies for coping, such as exercise, meditation and breathing techniques. These can ultimately lead to healthy weight management as a bonus.
Nutrient Deficiencies
If you’re low on certain essential nutrients, your body may subconsciously crave sweets to compensate for the deficiency.
For example, if you are not getting enough magnesium in your diet, you may begin to crave chocolate, which naturally contains some magnesium. Magnesium deficiency is a common problem because the foods that contain high amounts of it, leafy green vegetables and nuts, are hard to incorporate into diets in adequate portions.
Dehydration
Not getting enough water throughout your day can result in sugar cravings. When you’re dehydrated, your body may mix up thirst and hunger, sending you signals that you want to eat sugary foods.
This can easily be avoided by drinking plenty of water throughout the day, along with hydrating foods like fruits and vegetables.
Negative Effects of Sugar
While enjoying a sweet treat is one of the simple pleasures of life, just be sure you are moderating. Excessive amounts of sugar, especially over longer periods, can be very detrimental to the body.
Here are a few examples of the dark side of sugar:
Lowered Heart Health
Excess amounts of sugar lead to irregular blood pressure levels and systemic aggravation, the two factors most detrimental to heart health.
Oral Health
Sugar causes plaque to form on your teeth, leading to cavities and decay. The bacteria in your mouth feed off of sugar and produces acids that erode the enamel in your teeth.
Lowered Mental Health
Too much sugar leads to chaotic fluctuations in blood sugar levels. Unstable blood sugar over longer periods has been linked to mood swings, anxiety, and depression.
Weight Gain
Sugary foods, like sodas and candies, are high in calories and low in nutrients. High-calorie diets contribute to difficulties with weight management.
Decreased Metabolic Health
Excess sugar stimulates a hormone called insulin, which, when repeatedly stimulated, leads to insulin resistance. Insulin resistance is not beneficial for metabolic health.
What Can You Do About Sugar Cravings?
So, what are the best supplements to combat sugar cravings? Enter the JSHealth Vitamins Metabolism + Sugar Support formula, with a research-backed blend of nutrients and herbs to support healthy body metabolism. Here are 5 of our favorite ingredients to say goodbye to uncontrollable sweet tooth and hello to a boosted metabolism!
CINNAMON
The magical spice! Cinnamon helps to regulate glucose levels and improves resistance to insulin. What is insulin? It’s a hormone made in the pancreas that controls the amount of sugar in our blood.
GYMNEMA
Did you know that Gymnema has a beneficial impact on the maintenance of blood sugar levels, stabilizes sugar cravings and supports your pancreas? This herbal extract is used in supplements to support weight balance and healthy cholesterol levels. It also helps slow down glucose absorption, which means you won’t experience that spike in blood sugar levels.
CHROMIUM
Chromium is an essential nutrient needed for metabolizing sugar and fats. It helps improve blood glucose, insulin and lipid levels in the blood. Eating a diet that is predominantly high in sugar can create stress in the body and can actually result in lower levels of Chromium. This coupled with a low dietary intake, may lead to a deficiency.
MAGNESIUM
Our bodies require Magnesium supplements to produce insulin. This precious insulin is vital for regulating our blood sugar levels. Oh Mg!
ZINC
Zinc is an antioxidant that helps to reduce free radicals formed in the body. It assists the body to metabolize glucose, proteins and carbohydrates, which ultimately supports healthy blood sugar levels. When your blood sugar levels are stable, you may notice that cravings reduce and are less intense.
How Can I Naturally Lower Sugar Cravings?
In addition to the nutrients listed above, there are other strategies you can implement into your life to stave off sugar cravings. Below are our top tips:
Bump Up Protein Intake
Your body spends more time digesting protein than it does carbohydrates — it can keep you feeling full for longer periods of time. When you’re satiated, you’re less likely to have sugar cravings for energy.
Protein also does not cause the same blood sugar spikes and crashes as carbs, which is a common cause of a sweet tooth. The best sources of protein include lean meats, eggs, fish, nuts and beans.
Get Enough Sleep
Getting adequate sleep will lead to stable energy levels throughout the day, reducing the urge for sugar as fuel. It will also help to keep other hormones in check, which, when out of balance, can also create cravings. Aim for seven to nine hours so that you’re not reaching for a quick sugar boost.
Stay Hydrated
Try to come up with a way to remind yourself to drink enough water throughout the day. When you're hydrated, your energy level will be better, you won’t feel as hungry, and your body is less likely to get cravings for sugar. Getting a personal water bottle is one way to develop a habit of drinking more water each day.
Eat Whole Foods
Processed foods are usually high in sugar and cause crashes that lead to cravings. Conversely, whole foods' rich fiber content slows digestion, which aids in regulating blood sugar levels. Aim to incorporate more vegetables, whole grains, proteins and fruits into your meals.
Manage Stress
When your body is stressed, the adrenal glands release a hormone called cortisol. Higher levels of cortisol can affect other hormones, throwing your metabolism out of balance and leading to sugar cravings.
Take on new relaxation techniques like yoga, meditation and breathing exercise — they’re a great replacement for sugar cravings.
Exercise Regularly
Daily exercise, even just a little bit, releases endorphins and does a lot of good for your body. It will help regulate your blood sugar levels, elevate your mood and burn off excess stress, which can cause your body to crave sweets. Thirty minutes a day of moderate exercise is a great place to start.
REFERENCES:
- Broadhurst C, Polansky M, Anderson R. Insulin-like Biological Activity of Culinary and Medicinal Plant Aqueous Extracts in Vitro. Journal of Agricultural and Food Chemistry. 2000;48(3):849-852.
- Tiwari P, Mishra B, Sangwan N. Phytochemical and Pharmacological Properties of Gymnema sylvestre: An Important Medicinal Plant. BioMed Research International. 2014;2014:1-18.
- Anderson R. Chromium as an Essential Nutrient for Humans. Regulatory Toxicology and Pharmacology. 1997;26(1):S35-S41.
- Lefébvre P, Paolisso G, Scheen A. Magnesium and glucose metabolism. Therapie. 2019;49(1):1-7.