Sugary foods taste good and can provide a quick burst of energy. However they are also empty calorie foods, meaning that they have a high amount of calories yet very little nutritional value. These types of food can lead to weight gain as they do not satisfy hunger for long. In addition, sugary foods can lead to dental problems. The good news is that there are ways to fight sugar cravings and eat a healthier diet.
Go For Fruit
Too much sugar can lead to weight gain and dental caries. In order to prevent health issues that can come from eating too much sugar, it is recommended that sugar intake be no more than 100 calories or 6 tsp. a day for women and 150 calories or 9 tsp. a day for men and even less is better, claims MayoClinic.com. Many Americans eat about 22 tsp. a day.
Since many fruits have naturally occurring sugar in them, they can help to satisfy a sweet tooth without all of the empty calories. In addition, fresh fruit is lower in calories per serving then most sugary foods.
Eat Foods With Natural Sugar
Sugar is sometimes added to foods during processing to help preserve it and add taste, while other foods have natural sugars in them. While total sugar intake should still be monitored, consuming foods that contain natural sugars will also provide some nutrients along with satisfying a sweet tooth.
Low fat milk, whole grain breads and cereals can be good choices, states the United States Department of Agriculture. They do have sugar but they also contain calcium, protein and fiber. However, with these foods it is important to watch both fat and calorie intake.
Explore the Craving
Cravings can happen for many reasons. The body may be lacking a certain substance such as sugar that it needs for energy, or there can be emotions behind the cravings. When sugar cravings hit, Weight Watchers recommends first finding a distracting activity. Take a walk, call a friend, listen to music or anything that will take the attention off the craving and see if it disappears.
If the craving does go away boredom, anxiety or some other emotion may be fueling the craving. It may be helpful to keep a journal and write down when cravings occur and what feelings are happening at that time. Then healthier choices can be made to deal with whatever situation is contributing to the sugar binge.
Avoid Skipping Meals
All foods that are consumed are broken down into sugar or glucose so the body can use it for energy. Dieters often think that skipping meals is a good way to cut back on calories, however this can lead to fluctuations in blood sugar levels. When blood sugar levels drop too low symptoms such as fatigue, hunger, shakiness, mood swings, dizziness and many others can occur, warns the National Diabetes Information Clearinghouse. This can leave the body craving sugar and may cause a person to reach for an unhealthy choice in food.
To help curb these symptoms and cravings, aim to eat small healthy meals throughout the day to keep blood sugar levels even. Focus on a wide variety of vegetables which can help the body to stay full longer, so that hunger does not drive food choices.
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