Sugar cravings lead to extra weight, cavities and energy slumps and put you at risk for serious diseases like diabetes. Sugar addiction can result from a lifelong sweet tooth, sugar as comfort food, spikes and declines in blood sugar levels, missing nutrients, stress, PMS and sleep deprivation. Whatever the origin of the daily donut habit or the candy grab, you can tackle sugar cravings with a healthy diet and a focus on several specific nutrients.
Carbs and a Balanced Diet
Keep your insulin levels stable with a balanced diet that satisfies all the body's energy needs. Eat three meals a day to reduce cravings and include the macronutrients essential for good health: carbohydrates, proteins and unsaturated fats. The American Heart Association says don't skip breakfast because your body needs fuel to keep your metabolism on track and restore blood sugar levels after the hours with no food intake. Pay special attention to carbohydrates. Fruits, vegetables, whole grains and dairy products supply the body with complex carbohydrates to slow the release of glucose from food, eliminating the blood insulin rush that can leave you with sugar cravings when it wears off.
Chromium
Blunt sugar cravings with the right minerals. Dr, Frank Lipman, an integrative physician and author of a wellness guide, suggests chromium as a dietary supplement for those with an uncontrollable sweet tooth, although adequate amounts are available from food. Chromium helps to regulate the amount of sugar in the blood and shows promise as a treatment for diabetes, according to NYU Langone Medical Center. It is present in brewer's yeast, calf liver, cheese and whole grains.
Zinc
Zinc regulates a protein called amylin that shuts down insulin production in diabetics. In a 2010 University of Michigan study, researchers found that the zinc present in healthy cells could safeguard normal levels of blood sugar by inhibiting amylin. Lower zinc levels in people with type 2 diabetes allowed amylin to block insulin and send blood sugar levels completely off-balance. Zinc is found in meat, eggs, seafood, nuts and legumes. It's a good idea to check with your health care provider before adding supplements to your diet.
Vitamins
B vitamins and vitamin D help to produce serotonin, a feel-good neurotransmitter that increases a sense of well-being and boosts positive moods, according to the American Dietetic Association. Low serotonin levels are related to depression which can result in sugar cravings. Vitamin C is critical to the production of the neurotransmitter norepinephrine, another mood-boosting chemical. Get B vitamins and vitamin D from salmon and other seafood, dairy, eggs and whole grains. Fortified dairy products and juices also contain vitamin D. An added bonus from salmon is the omega-3 fatty acids, good for your heart and your mood. Vitamin C is abundant in citrus fruits, strawberries, kiwi and some vegetables.
References
- American Heart Association: Carbohydrate Addiction
- Huffington Post; 20 Tips to Curb Sugar Craving...; Dr. Frank Lipman; November 14, 2010
- American Dietetic Association; Good Mood Foods to Fight Winter Blues; Sari Greaves RD, CDN; January 3, 2011
- NYU Langone Medical Center: Chromium
- University of Michigan; "Security Guard" Zinc is Off-Duty in Diabetes; July 6, 2010
- Linus Pauling Institute: Micronutrient Information Center; Zinc; Jane Higdon Ph.D.; December 2003
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