Cravings sweets can send you running to the nearest bakery, soda machine or ice cream parlor to indulge in your favorite form of sugar. However, excess sugar consumption has been linked to inflammation, which plays a role in heart disease, cancer and other health problems, according to Dr. Mark Hyman, author of "Ultrametabolism." According to Hyman, "Anything that triggers inflammation, including sugar, also triggers disease." Luckily, there are ways to temper those cravings for sweets with supplements and lifestyle changes.
Cravings
Both genetics and brain chemistry play a role in who craves sweets. The scientists who isolated the gene that gives us the ability to detect sweetness found some variations in it, meaning that some people may end up with more of it than others. Animal studies on rats found that, given a choice between cocaine and sucrose, a form of sugar, the rats are more likely to get addicted to sweets. Sugar stimulates the reward center in the brain, in the same way that alcohol and drugs do, by causing the release of the pleasurable neurotransmitter dopamine. Dropping hormone levels before menstruation often cause women to gravitate toward sweets during the premenstrual period.
Gymnema Sylvestre
Gymnema sylvestre is an herb from southeast Asia that is called the "sugar killer." It primarily is used to decrease blood sugar levels, as in the treatment of diabetes. It helps fight obesity, lower triglycerides in the blood and decreases sugar cravings. When the leaves of the gymnema sylvestre plant are chewed or placed directly on the tongue, they decrease your ability to taste sweet foods. This might cut down on cravings and sugar binges, which in turn helps with weight loss. It is important to talk to your doctor before taking gymnema sylvestre, or any herbal supplement, to see if it is safe for you.
Substitutions
Natural substitutions for sugar include stevia, a sweet herb that has no calories and is considered safe for diabetics, and agave nectar, a syrup derived from the agave plant. Replace granulated sugar in pies or custards with date sugar from dried powdered dates. Fructose, or fruit sugar that naturally occurs in fruits, might not give you the buzz sugar does, but it does not play havoc with your blood sugar and satisfies the craving. Instead of a slice of cake, try a cup of grapes, melon or strawberries or a juicy apple. Pureed frozen fruit with a dash of fruit juice concentrate can stand in for ice cream, and sweet baked winter squash with spices and butter can substitute for pumpkin pie.
Balanced Food Intake
If you skip meals or your mealtimes are unpredictable, this can lead to drops in blood sugar that cause cravings. Eat regularly and have a balanced diet of protein, carbohydrates and fats. Too few or too many carbohydrates, especially refined ones, can set up cravings for more sweets. Cut back on salt, because excessive intake of salty foods such as chips, crackers, cheese and dips can increase your sweet cravings. Guard against reaching for refined carbohydrates when you are emotionally upset and find healthier ways to soothe yourself. Take a walk or nap, indulge in a massage or an herbal bath or do something physical to release pent-up energy.
References
- Whole Living; Inflammation Intervention: Cure Your Sugar Cravings; Jessica Cerretani
- Native Remedies: Food Cravings
- 3 Fat Chicks on a Diet; 3 Heath and Dietary Benefits of Gymnema Sylvestre; Oct.18, 2010
- "The Herb Companion"; Beat Your Sugar Cravings With These 9 Herbal Tips; Rachel Albert-Matesz; January/February 2005
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