If you have a sweet tooth, this article may be helpful for you. Especially on a gluten-free diet, due to medical reasons, you might end up eating more refined carbohydrate, and less fiber if choosing processed gluten-free foods. The craving is real, but it is not so difficult to kill your sweet tooth. First, it is important to understand that the more sugar you eat, the more your body starts to crave it. It can happen because more insulin is released to deal with the rise in blood sugar. When you trigger the release of a big quantity of insulin, the levels can drop too low resulting in symptoms of low blood sugar. When it happens, your body reacts as it is under stress, releasing hormones such as adrenaline and cortisol, which cause blood sugar to rise rapidly. Insulin is once again released. This can become a vicious circle.
Now that you understood it, there are some steps that you can follow to overcome sugar cravings naturally:
- Aim to eat different sources of protein, fiber and good fat – nuts, avocado, seeds. Protein takes longer to digest, so it also slows glucose absorption. Foods that digest slowly have a less dramatic effect on insulin secretion. Fiber helps slow the absorption of glucose by slowing down how quickly food leaves the stomach and enters the small intestine. It not only keeps blood sugar balanced but improve the health of your gut. A healthy gut keeps your candida levels in check, what is good because candida overgrowth is also linked to blood sugar problems. You can include in your diet natural probiotic foods such as fermented foods, kefir, kombucha, and natural yogurt to support your gut health.
- Eat when you are hungry, and avoid skipping meals because your blood sugar drops when you go too long without eating. Do your best to have breakfast every day and choose protein rich-foods, low-glycemic load foods. You may not feel that having breakfast is the best approach for you, and it is ok. But for most of the people, skipping breakfast can result in bad choices for lunch and dinner. In the morning, cortisol levels are high. If you support your body when you wake up to slowly release sugar into your blood and keep your energy levels, it will probably have a positive effect on the next meal.
- Focus on keeping your sugar intake low. Take notes to check how much sugar you are eating, and aim to limit your intake of sugar to 25 grams a day (6 teaspoons) of table sugar, honey, syrup and added sugar in processed foods. Note that I’m not talking about carbohydrate here, just free sugar in foods.
- Do regular exercises and relaxing activities. It will help you to get rid of stress and allow your body to use any extra energy.
- Avoid stimulants such as caffeine in tea, coffee or chocolate; nicotine in cigarettes or alcohol have the same effect as sugary or refined foods as they stimulate the release of adrenaline and cortisol.
The firsts days are the hardest, but you can overcome sugar cravings by avoiding refined carbohydrate and sugary foods and drinks. Eat more protein-rich foods, food rich in fiber, natural prebiotics and probiotic sources, good fats, do exercises, and relax.