Those insatiable desires for sweets known as sugar cravings are familiar to just about everyone. They often sneak up on us, triggered by various factors like stress, boredom, or even hormonal changes. We've all been there, reaching for that chocolate bar or sugary beverage without even realizing it. It's like a sweet temptation that's hard to resist. Unfortunately, indulging in too much sugar can lead to energy crashes and health issues. But fear not, understanding these cravings and finding healthier alternatives can help us resist the sugar cravings and satisfy our sweet tooth in a more balanced way.
Nutrition & Wellness Consultant, Neha Sahaya on her Instagram shares three supplements that you should include in your diet. She mentions, “Number one is magnesium, preferably to have it at night. Second, vitamin D is to balance your hormones. Number three is chromium to helps you maintain your blood sugar levels. With regard to food, make sure to include healthy fats in your diet. This will help to balance your hormones that keep them satiated. Next on my list is protein and fibre. Make sure to include it in every meal. Last but not the least simple hack. Make sure to have roasted saunf post your meal as well as brush your teeth. This will really help to control your sugar cravings.”
Well, per Neha's advice, these are foods to incorporate into your supplement routine:
Magnesium Rich foods
Dark Chocolate: Dark chocolate is not only a delicious treat but also a source of magnesium. This mineral helps regulate blood sugar levels, reducing sugar cravings while providing a satisfying, guilt-free indulgence.
Almonds: Almonds are a crunchy, magnesium-rich snack. Magnesium stabilizes blood sugar, preventing sudden cravings. Munching on almonds can provide a healthy alternative to sugary snacks.
Avocado: Avocado is a nutrient-dense food that contains magnesium. It supports stable blood sugar levels, reducing the urge for sugar-laden snacks and providing healthy fats for satisfaction.
Spinach: Packed with magnesium, spinach is a versatile, low-calorie option. Consuming it can help control blood sugar, reducing the desire for sugary foods.
Bananas: Bananas are a natural source of magnesium, which can assist in maintaining steady blood sugar levels. Including bananas in your diet can help curb sugar cravings while providing natural sweetness.
Vitamin D Rich Foods
Fatty Fish (e.g., Salmon): Fatty fish like salmon are not only delicious but also high in vitamin D. This nutrient plays a role in managing sugar cravings by influencing insulin sensitivity. A diet rich in salmon can help regulate blood sugar levels, reducing the desire for sugary treats and promoting overall health.
Eggs: Eggs are a versatile source of vitamin D. Adequate vitamin D levels in the body are associated with improved insulin sensitivity, which helps control sugar cravings. Incorporating eggs into your diet can contribute to balanced blood sugar and reduced sweet-tooth temptations.
Fortified Dairy Products: Many dairy products are fortified with vitamin D. Vitamin D supports insulin production and action, which helps manage blood sugar. Including fortified dairy items like yoghurt or milk can aid in reducing sugar cravings and supporting healthy blood sugar levels.
Mushrooms: Certain types of mushrooms, such as shiitake, naturally contain vitamin D. This nutrient assists in insulin regulation, reducing the urge for sweets. Integrating mushrooms into your meals can be a delicious way to help control sugar cravings while adding a unique flavour to your dishes.
Fortified Cereals: Some breakfast cereals are fortified with vitamin D. Consuming these cereals can help improve insulin sensitivity and, in turn, mitigate sugar cravings. Starting your day with a vitamin D-rich breakfast can be a smart choice for managing your sweet tooth.
Chromium Rich foods
Broccoli: Broccoli is a nutritious vegetable that contains chromium. This essential mineral enhances insulin's effectiveness, reducing sugar cravings. Including broccoli in your diet can help stabilize blood sugar levels and curb the desire for sugary snacks.
Whole Grains: Whole grains like oats and barley are excellent sources of chromium. They aid in regulating insulin, which helps control sugar cravings. Opting for whole grain foods can provide lasting energy and reduce the temptation for sweets.
Green Beans: Green beans contain chromium, contributing to improved insulin function. This, in turn, reduces sugar cravings by maintaining stable blood sugar levels. Adding green beans to your meals offers a healthy way to combat the urge for sugary treats.
Nuts (especially Brazil Nuts): Nuts, particularly Brazil nuts, are rich in chromium. This mineral supports insulin action and can help manage blood sugar levels. Snacking on nuts can be a satisfying way to reduce sugar cravings while enjoying a nutritious treat.
Grapes: Grapes are a fruit source of chromium that supports insulin sensitivity, making it easier to control sugar cravings. Enjoying grapes as a sweet snack can provide a natural dose of chromium while satisfying your taste for something sweet in a healthier way.
Other Factors
Include Healthy Fats
Incorporating healthy fats into your diet can be an effective strategy for managing sugar cravings. Fats like those found in avocados, nuts, and olive oil slow down the digestion of carbohydrates, leading to more stable blood sugar levels. This, in turn, reduces the rollercoaster of sugar highs and crashes that trigger cravings. Healthy fats also provide satiety, helping you feel full and satisfied and making it easier to resist sugary temptations.
Protein and fibre-rich foods
Protein and fibre-rich foods are powerful allies against sugar cravings. Protein stabilizes blood sugar levels and promotes a feeling of fullness, reducing the desire for sweets. Fibre, found in fruits, vegetables, and whole grains, slows down digestion and prevents sudden spikes in blood sugar. This combination helps maintain a consistent energy level and keeps sugar cravings at bay by providing sustained satisfaction.